Upper Body Strength Training
Look at the section on stretching to help prevent injury and to maintain your stretching all year round, especially after long rides. The members area has a complete section dealing with suitable stretches for cycling, along with a full explanation of over 1,500 different exercises.
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Dorsal Raises, Back, keep your head looking down at the floor at all times. Aim for 2 sets of 8 - 15 reps. Can be made harder by using small weights.
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Upper Back - upright row , aim to perform high reps, for 1 set with a light weight, keeping the elbows high for 2 seconds before lowering.
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Abdominal's, aim to perform 2 sets of as many reps as you feel comfortable with. Keep the movement smooth with your chin off your chest.
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Triceps Dips, depending on your fitness level choose the correct style for you. Aim for 1 set for as many reps as possible.
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Concentric curls Biceps, work each arm one at a time aiming for good technique. Monitor the difference in strength in each arm. Work for 2 sets of as many reps.
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Wrist exercises, concentrate on performing a variety of different wrist exercises, for high reps. Look in the wrist section for different exercises.
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Abdominals lying side bends, work one side at a time for as many reps as possible. Support your neck with your other hand.
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Bench Press Chest. Perform this exercise with different hand grips, normal, wide and close arm. Aim for 10 - 12 reps, 1 set each style.
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Back extension, avoid coming up to far, aim to perform in a smooth slow motion for 1 set of as many reps as possible.
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