Strength For Injury Prevention
Injuries are often caused by muscle imbalances and chronic weaknesses.
"A very basic strength program is the best way to increase the strength of the muscle tissue and also the connective tissue, the tendons and ligaments," says Luke Carlson, CEO of Discover Strength and coach for elite endurance athletes. The stronger the muscles, tendons and ligaments are the higher training load you'll be able to safely handle. Here's the nifty part: You can isolate specific areas and strengthen them individually. This makes the entire kinetic chain healthier and stronger.
Mapping Out a Program
Be sure to give equal opportunity to all areas of the body when drawing up a strength training plan.
"You need to strengthen all the muscles that are used," says Carlson. "Put equal emphasis on all muscle groups."
All it takes is 25 minutes one time each week to make a difference. Try the following exercises by setting each machine to an approximate weight and doing between 5 to 25 repetitions. Once you've reached muscle failure and are unable to lift another rep, you are done with that set. You should be able to do at least eight reps. Add weight, if you reach 15 and are not fatigued.
Remember to strength train in-season and take two weeks off before big races. Consider working the following exercises into your program.
More: A Strength-Training Plan for Time Crunched Cyclists
Lower Body Machines:
- Squats – glutes and quadriceps
- Leg Press – quadriceps, glutes, hamstrings, calves
- Leg Curl – Hamstrings
- Seated Hip Adduction - hip adductors
- Seated Hip Abduction - hip abductors
- Calf Raises - calves
- Hamstring Curl - hamstrings
- Leg Extension - quadriceps
Upper Body Machines:
- Dumbbell Row - lower back
- Shoulder Press - deltoids, trapezius, triceps
- Lateral Pull Down - upper back
- Bench Press - pectorals
- Shoulder Shrug - trapezius
- Back Extension - low back muscles
More: 4 Strength-Training Exercises to Boost Cycling Performance
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