Alternative weightlifting movements for cyclists
Ben Delaney
While the squat, leg press and leg curl are The Big Three exercises for cyclists in the off-season, we also have some other good options in the gym and at home to build cycling-specific strength.
In this podcast we discuss those options, including:
- Smith machine
- front squat
- single-legged lunges
- deadlift with trap bar
- kettlebell swings
- Viper
- Foundations
- yoga
This podcast was the eighth and final episode in an 8-part off-season how-to series.
Other Episodes in the 8-Podcast How-To Series:
- How to train at the end of your season
- How to review your season in 14 ways
- How to plan next season
- How to take a proper post-season break
- How to maximize your off-season gains
- How to cross-train in the off-season
-
How to lift weights to get faster on the bike
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Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
