Bodybuilding Supplements for Triathlons & Endurance Sports | Kris Gethin
How to supercharge your cycling endurance with weights
Everyone has a “lead leg” that they use when accelerating, be it on the track start or at traffic lights. Balance out the power by isolating each leg.
Sets:4 Reps:10 (each leg) Rest:60 secs
Stand facing away from bench with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.
This move imitates your position on a time trial bike and activates all the small core muscles essential for maintaining top speed on a bike.
Sets:4 Reps:10 Rest:60 secs
Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.
This full body exercise really fires up your glutes, which should be generating the majority of your power when cycling.
Medicine ball throw
Sets:4 Reps:12 Rest:60 secs
Drop into a semisquat with a medicine ball in both hands. Drop your arms down so the ball is near your feet and then thrust through your hips and extend your legs. As you do, swing your arms up and throw the ball as high as you can above your head. Catch the ball and use the momentum to take you into the next rep.
The focus on 5-10sec bursts of acceleration can be the difference between making the break in a bike race and pedaling squares back in the peloton.
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