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