Power for Cycling





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Published on May 26, 2012

Cycling is a great way to exercise and develop the strength in the front of the thighs (quadriceps) and the lower legs (calf muscles). The following routine of various lunges and plyometric jumps in this video will help you prepare for cycling rides and to increase our ability to go faster for longer periods of time. Single leg is used because of the pedal driving motion is one leg at a time in cycling. As well, much of our success at cycling comes from our ability to generate power from our muscle, particularly while climbing up some the steep hills or passing another cyclist.

Each exercise here was performed as a demonstration for two to three repetitions, but you will perform 10 to 12 of each, and completing 3 sets of the whole circuit....Wait one minute in between the sets or as needed to catch your breath. You could start with no weight and slowly progress to adding weight that allows you to only be able to perform 12 repetitions with good form. Remember, try to keep stable and use good form (i.e., chest up, shoulders down and back, back straight, knees do not travel forward over toes, eyes looking forward, and butt goes back while lunging), which will ultimately help reduce the risk of injuries while exercising.

This exercise routine will also help increase our balance and joint stability as you have to negotiate the different planes and movement patterns.

Remember to always consult with your physician before taking on any new exercise program. He or she knows you and your medical history best and this is not intended to replace any advice that they may have given you.


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