One thing I’ve learnt the hard way is that it’s easier to prevent an injury than to rehab an injury. In my mind when I used to think about strength and conditioning, it conjured up gym goers spending hours at the gym. So in my naivety I just neglected it, preferring to spend my time finding new routes outdoors. Fast forward a few years and I like to think I’m a little wiser having more time on earth. Strength and conditioning need not be a replacement training session in duration, instead, a little time regularly will keep your body in excellent shape.
Have you ever got home at 95km, and thought I’ll just go round the big block to get my 100km? It’s only another 10mins right? Well, that’s all the time that’s needed to keep on top of doing some prehab. Following are six exercises to help maintain your body and allow for a consistent season. Find 6-9mins while watching TV 2-3 times a week, or even use it as a short warm-up before heading out into the cold for that early morning ride. When there’s a will, there’s a way, and your body will thank you for it.
Aim for a controlled movement through each of these 6 actions below. This allows more muscle fibres to be recruited (think low cadence cycling). Remember to engage your core and glutes!
1. Standing 1 legged clams (20 each side)
2. Single leg glute bridge (20 each side)
3. Bicycle Crunch (60 seconds)
4. Single leg squat onto a seat (20 each side)
5. Split leg lunge (20 each side)
6. Plank (60 seconds)