BIKE

A re­ally easy, off-sea­son ac­ti­va­tion set to get the glutes fired up and ready for the new sea­son

220 Triathlon Magazine - - CONTENTS -

Now we’re in the depths of win­ter it’s time to work on your weak­nesses. And we do this by ac­ti­vat­ing the dif­fer­ent mus­cle groups through cy­cling-spe­cific ex­er­cises that you can do along­side your strength and con­di­tion­ing work.

By do­ing this, you’ll re­ally start to see some big over­all strength and mo­bil­ity gains, which in turn will give you more power on the bike come the 2019 race sea­son.

So a great way to start is by do­ing some stand­ing and seated drills, which work on mus­cle ac­ti­va­tion. A quick tech­nique pointer here – when you stand on the ped­als you re­ally want to tense your glutes so they’re fully ac­ti­vated. The drill doesn’t need to be per­formed at re­ally high load, but work­ing around 70-80% of your thresh­old power or pace.

You can ob­vi­ously do this out­doors or in, but I’d sug­gest stick­ing to the turbo to avoid any dis­trac­tions.

If you im­ple­ment va­ri­ety through­out the win­ter you’ll soon start to see bet­ter pedal ef­fi­ciency and your abil­ity to per­form at dif­fer­ent ca­dences and power will im­prove.

BIKE TURBO SES­SION DU­RA­TION 70MINS COACH MATT BOT­TRILL

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