Workout to Prepare a Better Body for Cycling
SPENDING COUNTLESS HOURS in the saddle is no longer enough for pro cyclists to win stages or, better yet, get invited to represent their team at prestigious events, like the Giro d'Italia and Tour de France. Fact is, what these elite athletes do indoors is just as important as what they do outdoors. And the same holds true for you.
To get in the best biking shape for spring, do these five exercises from the top riders on the new men's team, Cannondale Pro Cycling.
Core
Cyclist says: “Sprinters generally have more muscles—just put sprinter Andre Greipel next to Grand Tour winner Alberto Contador and you'll immediately see the difference,” says Peter Sagan, nicknamed the “Tourminator” for his killer performance at the Tour de France last year. The all-around rider, who also excels at sprinting (making him a perfect mix of Contador and Greipel), took home the green jersey at the 2012 Tour and will return this summer to defend his title.
Sagan's crunches: Forget modern-day abs machines. Sagan prefers good old crunches right on the floor. Lie on your back and clasp your arms behind your head. Slowly curl your torso toward your knees, bringing your shoulders four to six inches off the ground (don't sit up). Hold for a few seconds, pressing your lower back into the mat. Return to start. Do 200 to 300 crunches every other day.
Hamstrings
Cyclist says: “Preparing your legs in the gym is so important—it makes the biggest difference on the bike,” says Ivan Basso, the two-time winner of the Giro d' Italia who is best known for his long-distance climbing. “I'm a big fan of TRX for total body training, but when I'm just focusing on my legs, I do leg curls to strengthen the back.”
Basso's leg curls: Lie face down on an angled leg curl machine after you've adjusted it to your height and preferred weight resistance (Basso works at 60% to 70% of his maximum). Place your legs (a few inches below the calves) beneath the padded lever. Grab the side handles of the machine, and, as you exhale, curl your legs up as far as possible without losing contact with the lever. Hold for one second, then lower down as you inhale. Repeat for three sets of 20.
To get in the best biking shape for spring, do these five exercises from the top riders on the new men's team, Cannondale Pro Cycling.
Core
Cyclist says: “Sprinters generally have more muscles—just put sprinter Andre Greipel next to Grand Tour winner Alberto Contador and you'll immediately see the difference,” says Peter Sagan, nicknamed the “Tourminator” for his killer performance at the Tour de France last year. The all-around rider, who also excels at sprinting (making him a perfect mix of Contador and Greipel), took home the green jersey at the 2012 Tour and will return this summer to defend his title.
Sagan's crunches: Forget modern-day abs machines. Sagan prefers good old crunches right on the floor. Lie on your back and clasp your arms behind your head. Slowly curl your torso toward your knees, bringing your shoulders four to six inches off the ground (don't sit up). Hold for a few seconds, pressing your lower back into the mat. Return to start. Do 200 to 300 crunches every other day.
Hamstrings
Cyclist says: “Preparing your legs in the gym is so important—it makes the biggest difference on the bike,” says Ivan Basso, the two-time winner of the Giro d' Italia who is best known for his long-distance climbing. “I'm a big fan of TRX for total body training, but when I'm just focusing on my legs, I do leg curls to strengthen the back.”
Basso's leg curls: Lie face down on an angled leg curl machine after you've adjusted it to your height and preferred weight resistance (Basso works at 60% to 70% of his maximum). Place your legs (a few inches below the calves) beneath the padded lever. Grab the side handles of the machine, and, as you exhale, curl your legs up as far as possible without losing contact with the lever. Hold for one second, then lower down as you inhale. Repeat for three sets of 20.
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