Core and upper body strength are as important as lower body strength for cycling especially for endurance and multi-day cycling events. Without good core strength, you will suffer.
As a cyclist, I know the legs are the major source of power during a ride, but I also know that the muscles in the core are the foundation that holds all of this together.
Building upper body strength will help you suffer less. Strength training exercises on your arms and shoulders will help support your head and upper body. You will also find it will help when you hit the longer/steeper hills where you are pulling on the bars to get the power down. I find I start to suffer in the neck and shoulders after 60 miles. This drops to around 30 miles when my fitness levels drop.
So with building my core and upper body strength in mind I’ve have decided to hit the gym again, there are a few reasons for this,
- I have been ill over Christmas and ate and drank too much due to not training. Dam you manflu!
- My core and upper body strength are not as strong as I would like it to be. Generally, I find my shoulders give out and cause me issues on longer endurance rides.
- TWWB 2020 is fast approaching I need to get my training plan sorted now rather than later.
I joined Holbrook Health Club as I have been a member previously and I am working towards getting my core and upper body strength where I need them to help me sit in the saddle for the long hours I need to get myself ready for 2020. It’s not going to be easy but the training will pay off.
I am taking the approach for TWWB 2020 the same as I did back for TWWB 2013. Train and train and then train some more. Also, somehow I need to lose around 3lbs of extra weight I gained over the festive period, not sure where
Please note I am NOT a qualified trainer or coach but use a workout that suits me and one I find that works. I always change and adapt my train plans as and when I need to and also try and make my workouts “fun” as there is no point in not enjoying a trip to the gym.
The workout plan below was put together by Nathan at Holbrook Health Club.
|Cross Trainer / Bike||bring heart rate up slowly||5 minutes|
|Equipment||Level / Weight||Tempo||Program|
|Crosstrainer||Repeat as many times as possible||Intervals||Sprint for 10 seconds|
Rest for 20 seconds
Make sure heart rate is around 130bpm
|Leg Press||80kg increase as required||5 sets of 5|
|Equipment||Level / Weight||Reps x Sets|
|Press ups||6 x 3|
|Lat pull down||90kg||8 x 3|
|Hanging Knee rise||30 second hold|
|4 reps 3 second holding |
leg one out at a time
|Curl to press extension||75kg||5 x 3|
|Exercise||Reps X Sets||Equipment|
|Dead Bug Pullover||5 x 3 hold for 3 seconds||5kg dumbell|
|Cross Trainer / Bike||bring heart down||5 minutes|