“This workout will prepare you for the physical demands of tackling hill climbs, whether you’re riding for fun or competition,” explains Joe Hewitt, S&C coach for the English Institute of Sport. The first three moves will help to build lower-body strength and power to generate force on the pedals – especially important when fighting gravity on hills. The latter three moves will develop your core and upper-body stability, so you can hold yourself out of the saddle for the steepest climbs. These exercises also focus on the muscles that cross the knee and hip – the primary joints that are stressed when cycling – to reduce the risk of injury.”
HOW TO:
● Complete 3 rounds in total.
● Rest for 30-45 secs between exercises.
● Rest for 2 mins between rounds.
1a. KETTLEBELL SUMO DEADLIFT
BEGINNER: 15-20 reps (light weight)
INTERMEDIATE: 10-15 reps (medium weight)