Cycling Power – 2 Drills the Cyclist Can Implement Off of the Bike to Boost Their Ride on the Bike!

A true athlete knows the importance of having an important and smartly planned strength and conditioning program. The key is understanding what to do in order to get your body in OPTIMAL working order for you to compete effectively in your competitive event. Even cyclist have to have powerful legs and be able to endure the beating of many miles on a bike and this takes strength, but most importantly strength-endurance! Check out the following 2 drills that you can implement in order to boost your time on the bike.

1. Kettlebell Suitcase Deadlifts: This is a wonderful drill that should be a staple ingredient included within the strength program of every cyclist. For the sake of this article I am going to require the use of two bells in order for you to execute this drill. To start, you will want to use 2 relatively heavy kettlebells. Make sure the surface you are on is flat and can withstand the drop of the kettlebells! To begin, place the bells on either side of you. Each one should be just outside your feet.

Next, execute a proper squat and reach down to pick up one bell to start. Lets say you start with the bell on your right. Reach down and pick the bell up like you would a suitcase. Continuously pick it up and set it down. Perform 5 to 10 of these in a row and then immediately go to the opposite side to do the same thing. Once you have finished this then transition to the most intense part of the drill by picking up both and setting them down for 5 to 10 reps. Basically, you are lifting on the right side, then the left, and finally with both all without stopping! This is a killer drill for the cyclist to build powerful thighs, strong glutes, and a tremendously fit back!

2. Kettlebell Step-Ups: For this drill you will need a step or bench with a height that is about at the level of your knee or slightly higher. You will also need a set of relatively heavy kettlebells. To begin, grab both bells and place one foot on the bench. Make sure that you keep your foot flat on the bench’s surface. From here simply perform a step-up driving your knee up and locking out the knee and hip of the leg that is on the step. Perform 10 to 15 of these on one leg and then switch to perform the same thing on the other side. As a cyclist you will develop tremendous leg power and certainly get your heart pumping with this dynamic drill. Give it a try!