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A Monster on the Bike #3

Hi, cycling friends!

This is the last post of the series "A Monster on the Bike". As last week I presented you 2 workout routines for the gym, this week I'm going to show you a stabilisation workout to strenghten your core and round off your workout regimen.

The importance of stabilisation training is uncontroversial in cycling circles as it helps a lot when it comes to bringing power on the padals without losses. When you pull your handlbars force goes from your arms through your core down your legs until it reaches the pedals. This is the main reason why a strong midsection enhances your performance, but it's also good for preventing injuries in a fall.

As a rule for repetitions in stabilization training do as many reps as you can each set. Use your bodyweight, but also ad weight in some sets if the certain exercise allows to create some extra resistance. Do this type of workout once a week in addition to general strenght training as presented in the former blog entries.

The Workout:

  1. Burpees: 3 sets
  2. Jackknifes: 1 set
  3. Leg Lever: 2 sets
  4. Situps: 1 set 
  5. Pushups with feet on a stability ball: 3 sets
  6. Plank: 2 sets (hold as long as possible)
  7. Sideplank: 1 set each side (hold as long as possible)
This regimen should give you an idea of how to perform a balanced midsection workout. Try to do some variations of these exercises (hanging leg raises or knee raises) and maybe ad one or another exercise including Thera-Bands or a stability platform.

If you've got any particular questions don't hesitate to contact me through the comments or facebook:

Keep on ridin',


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