Many cyclists and triathletes are "quad-dominant" athletes with very imbalanced lateral strength and upper-body weakness. This can cause your form to suffer during a longer ride—and ultimately lead to an injury.
By spending 20 minutes, three times a week focusing on these muscles, your stroke will become more powerful, efficient and smooth, and your knees and hips will thank you.
This 20-minute routine is designed as a post-ride strength-training session or an add-on to your current strength routine. The exercises focus on muscles you need for a powerful cycling stroke that are often overlooked: the gluteus medius, gluteus maximus, piriformis, hamstring muscles, chest muscles and lower abdominals.
More: Your 30-Day Ab Challenge
Complete this strength-training routine either just before your ride to activate these aforementioned muscles or right after your ride so that you can more easily work them to fatigue. Complete three sets of each exercise before moving on to the next. Eventually work up to enough reps to work each muscle to failure.
5 BOSU Exercises For Cyclists
Time to complete: 20 minutes
Equipment needed: BOSU Ball
Exercise #1: Push-ups on the BOSU ball
Reps: 10 to 15
Sets: 3
Place your hands on the dome-side of the BOSU ball. Extend out into a plank position, being careful to keep your shoulders in line with your wrists and your back flat. Complete 10 full push-ups, keeping your head aligned with your spine and your gaze slightly ahead of you. Repeat twice.
Modification: Lower your knees.
Advancement: Flip the BOSU over and do the push-ups with your hands balancing on the flat side of the BOSU.
Tip: Keep your shoulders down, away from your ears and relax your neck so that your scapula can properly engage.
More: Plyometric Training: 5 Moves That Really Burn Calories
