In part 1, the benefits of strength training for cyclists were explored. Part 2 delved into core exercises, while part 3a and 3b introduced weight training. Now, in this penultimate installment, I present the concept of plyometrics.
Power equals strength multiplied by speed. While pure strength exercises, like those in part 3a and 3b, are excellent for delivering force at a low cadence, incorporating speed into your training is vital for maximizing power. This is where plyometrics come in, offering a training method focused on fast, explosive movements. Plyometrics bridge the gap between strength and power, making them a valuable addition to strength training. They not only enhance muscular efficiency but also train the nervous system, improving overall performance while cycling.
Plyometrics also contribute to building bone density through impactful movements - a crucial aspect for cyclists, as cycling is not a weight-bearing sport. This training method offers variety and can be a refreshing change from regular routines. You don't necessarily need specialized equipment; a gym box or even a park bench can suffice. For beginners, mastering the landing technique is crucial. Landings should be controlled and quiet, with joint flexion in the hips, knees, and ankles to distribute impact effectively. Start with simpler exercises like squat jumps, practicing controlled landing and takeoff. Plyometric workouts are intense and most effective when done at the beginning of your session, when muscles are fresh and focus is at its peak. Start with a warm-up, followed by two sets of 12 repetitions for each exercise.
Focus on the landing.
This excercise actives the upper body.
Check out our updated SHOP. Discounted tickets, promotions, second hand tickets, apparel and much new. New stock every week. Limited offers!
The workout involves performing 2-3 sets of 5-8 repetitions for each exercise. Emphasis should be on quality rather than quantity! For beginners, a good rule of thumb is to limit yourself to no more than 40 jumps per leg in each workout. This approach helps prevent overloading and allows for gradual progression.
Discount on event tickets up to 50% and much more.