Category

Activation

Activation And Stabilisation

Activation

  • Short isolation exercises
  • Target specific muscles to wake them up
  • Increase blood flow to muscles
  • Prepare the body for heavier lifting or intense cycling sessions

Stabilisation

  • Stabilisation exercises create a strong torso “Core”
  • Riders with weak cores waste energy rocking or swaying
  • The stronger your core the more your power works to move you forward
  • Creates good form and prevents injury
  • Aids in control over rough terrain

Exercises

  • Knee folds
  • Plank
  • Side plank
  • Elbow to tall plank
  • Core glides with swiss ball
  • Hands and knees with toes off lateral stability
  • Bird dog
  • Russian twist
  • Russian twist with toes off
  • Russian twist with toes off plus weights
  • Clam
  • Clam with band
  • Bridge
  • Singe leg Bridge
  • Bridge with swiss ball
  • Single leg Bridge with swiss ball
  • Nordic drop
  • Hamstring kick back with band
  • Bulgarian split squat
  • Bulgarian split squat with weights
  • RDL
  • Single leg squat
  • Single leg squat with weights
  • Step ups with weights
  • Swiss ball Hamstring curls
May 7, 2022ByIn,

Plank

The plank is a bodyweight exercise which involves holding the trunk part of your body in a straight line off the ground. The static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes. 

Tips

  • To ensure you’re getting the maximum benefit from the core muscles make sure you’re not sticking your bum in the air and your back is flat.
  • Don’t let your head drop as you perform a plank – ensure your head and neck are in line with your back so you’re looking at the floor.

Variations

Knee Plank

  1. Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged.
  2. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head.
  3. Hold the position for as long as you can. Don’t worry if you abs muscles start shaking. This is a sign that you are working your abs.

Full Plank

  1. Start in a press-up position.
  2. Bend your elbows until your forearms are on the floor beneath your shoulders so your body is in a straight line from your feet to your head.
  3. Keep your abs tight and look at the space between your hands to ensure a neutral spine position.
  4. Hold the position for as long as you can.
May 5, 2022ByIn,