06 POWER UP YOUR BODY

“After building strength, form and technique take things up a level with these spring strengthbuilders”

When you hit your spring training with higher intensity workouts, your body will need enough strength, power and durability to handle the extra load. “It’s good to do strength exercises as a step up for spring training,” says cycling physio Nichola Roberts (velophysio.co.uk). “That means more powerbased exercises with increased load, and more plyometric-based workouts that generate force production, which will help when climbing or sprinting in races.”

After building good strength, form and technique with standard squats, Bulgarian squats, Romanian deadlifts, loaded step-ups, planks, side planks and bridges, take things up a level with these advanced spring strength-builders.

REVERSE LUNGE TO HIP DRIVE

How Standing on your right foot, step back your left leg into a reverse lunge, keeping your left knee hovering just above the floor. Aim for 90° angles through your hips and knees. Then drive up and lift your left knee to hip height. “Progress this by holding a dumbbell in one hand, or a kettlebell in both hands,” suggests Roberts.

Reps 3x8 reps on each side (lower with a weight).

Why “This will challenge your single-leg hip stability, and target your glutes in a closed-chain fashion, neatly imitating the cycling movement,” says Roberts. The result is a strong physical foundation for high power rides. “You can also hop at the end, to add a plyometric element and challenge your calf and foot complex.”

JUMP SQUAT / BOX JUMP

How Advance your squats with jump squats or box jumps. Crouch down and really drive your body up. “Focus on soft knees and hips on landing,” says Roberts.

Reps 2x6 reps, building to 2x12 reps.

Why “These improve your power development, by allowing you to activate and contract your muscles faster with higher force production,” explains Roberts. With more power in your glutes, hamstrings, quads and calf complex, you’ll be ready for more spring power efforts.

SINGLE-LEG ROMANIAN DEADLIFT WITH KETTLEBELL

How Standing on your right foot, lift your left foot behind you and lean down with the kettlebell in your left hand. “It is important that the limit to the forward movement is felt in the hamstring, via the hip hinge,” says Roberts. “The upper back must remain flat, not curved towards the ground. Keep your shoulder set in the socket, and your pelvis perpendicular to the mat, not twisting to one side.”

Reps 2x8 reps on each leg.

Why “This targets your hamstrings and glutes, and offers eccentric lengthening of the hamstrings,” says Roberts. So you’ll feel much stronger when you pick up the pace in training. “It can help stabilise the hip and core, too,” says Roberts. RENEGADE ROW WITH PUSH-UP

How Adopt a plank position, with a dumbbell in each hand. Or start with your knees on the ground. Pull the right dumbbell up to your chest, lower it, do a push up; repeat with the left arm, all while keeping your body stable and centred.

Reps 3x6 reps.

Why “This targets the core, the shoulder stabilisers and the chest, triceps and biceps,” says Roberts. “Upper-body strength is important for holding your position, preventing head and neck pain, and maintaining stability when climbing.”