Attention Weak Cyclists - 7 Essential Body Weight Exercises!
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- čas přidán 19. 06. 2024
- Looking for some free gains over the winter training months? In this video, we’re going to cover 7 essential off-bike strength exercises to make you stronger and faster on the bike, and no, you won’t need a gym membership!
Intro 0:00
Step Back Hip Opener 1:37
Posture 1-2-3 2:26
Lateral Step with Band 3:50
Reverse Fly 5:22
Back Lengthen 7:38
Donkey Kick Outs 9:37
Step Up 10:36
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Is getting stronger during the winter months a priority for you? 🤔
I agree, cycling is much more fun than a gym workout.
100% Specially if you are 40 plus.. overall strength is part of a healthy life too.
My priority during the winter months is to pay the heating bill. All else is extra.
I do fitness and yoga all year round. It has nothing to do with cycling and everything to do with keeping a 45-year-old body in working order.
It will be this winter. Been weight lifting for years but always prioritized upper body work and did cycling for legs and general fitness but will be adding proper strength training for lower body.
nope, chocolate oranges are.
As someone who came to cycling from a calisthenics background, you have no idea how much easier I had it to get stronger than anybody who was just riding. As it is stated in the video, it is essential to perform these types of workouts if you want your body to function properly on the day to day.
When I was 14 I joined our track and x-country teams in school, which I continued with through graduation. Because I ran, a lot, as well as downhill skiing in the winter every weekend, I assumed my legs were strong. Because I was a typical horrible teenager, I assumed that I knew more than pretty much anyone else! So when it came to the gym work my coach would have us do I completely half-a$$ed the workouts. Jump ahead to my mid 20's and I joined a gym. I wanted to strengthen my legs and started focusing on squats and deadlifts. My running almost immediately improved. I was quicker, faster and my hips and knees felt better. Jump ahead to 1 year ago (I am now 49) and I'm introduced to road cycling from some good new friends. I've continued my strength training over the years and have a decent home set up. Cardio wise, cycling kicked my butt hard initially, but from a power delivery perspective, it was only within 20 rides and I was beating my new mates up the climbs. None of these guys do any weight training. Their argument is that they "don't want to put on extra weight or get too bulky". This won't happen! Everyone seems to think that if you lift a weight you're suddenly going to look like a bodybuilder. No, you're not. Strength training is just good for your overall quality of life. And it carries over into everything. Get on it!
I’m 60 and recently started to do high repetition weight training in a hope to increase my strength on the bike. Main focus was chest, shoulder, back and arms, the difference I felt after 6 weeks was incredible. The hardest thing though was maintaining it, gym sessions then cycling and recovery. Lifting your own body weight has always and always will be a winner, no matter what your chosen sport is. One thing to watch out for though from 40 years old upwards is should cuff injuries, it’s the dreaded age thing and most commonly done just doing everyday tasks.
Great episode, I originally started out doing strength/PT training 5 days a week to loose weight which eventually lead to me getting back into & rediscovering my love for riding. I ride more now than gym work, but still go to PT twice a week for the exact reasons explained in this video 👍
Love these segments, would love some exercises aswell
Thank you. I’m 47 been riding for 25 years and notoriously crap at anything other than riding and the odd run this really helps. Thank you again
My job is my strength training. I am a commercial cleaner and I commute by bicycle. So both cycle and exercise five times per week.
I recommend the book" Get strong" from Al Cavadlo. Bodyweight strength training. The lower body programm is awesome. Just two times per week for about 20 minutes per session. You get much stronger on and off the bike.
Yes!! Al Kavadlo is THE man for bodyweight and strength workouts!
Yes weight training helps a lot! I'm 25 and have been lifting heavy along with long distance cycling for 4 years now. I love it!
This is excellent Just what I needed
I cycle and spend a lot of time driving
Going to add this to my weekly routine
Thanks again another banging Video @GCN keep up the good work 👍
Can't beat a good stretch 😎
Rumour has it Si is a bit of a yoga man 🧘
Definitely adding that back stretch into my routine. 👍
Perfect video for winter and the rain 🌧️
Good training advice for sure:)
More videos like these 💪🏻
Loving Si’s facial expressions in the slow mos… mostly because I empathize so much with the burn that comes from using those bands. I’d cringe every time my trainer broke those out…
Go get em Sy! Strength training is very important especially as you get older :). Yoga and light weights really work for me. Strengthens your core and overall fitness. I do two strength days a week, yoga 4-5. short sessions are fine. You'll find your flexibility improves as does your posture.
This is a great plan! We also love yoga here at GCN👉czcams.com/video/vjS68HwVtOY/video.html
@4:10 That exercise is a real killer!! ⚡️
Si’s catalogue/not paying attention pose at 8:39 🤣🤣
Ah that's where we recognised it from 😂
Brilliant video. As with many if not all, there is little appreciation or content for those of us with mobility issues. Aged 60, and six knee surgeries culminating in a TKR that failed and needed a subsequent repair, I struggle to find exercises that don’t cause significant knee pain. Does Graham have any pointers for old knackered cyclists that can’t kneel on one knee nor put weight over that knee? Thanks.
It would be great if you could get this routine into a downloadable PDF
that last question was excellent
You could use old inner tubes also do some Winter reading of cycling books for motivation...
Great idea! Even changing an inner tube could be a good workout idea...
Great idea and content. Would highly recommend pilates too.
We love pilates 👉czcams.com/video/JJ1O5Izk-Uo/video.html
Those look really good and definitely feel they’d help me. What do you call the band? (and don’t say band 😂). I have bands that I use for pilates but they’re not like that
3:14 was Si’s best Roger Moore eyebrow exercise for some time.
One of those rubber bands (in exercise #2) broke and damn near blinded me. Now I don't pull elastic bands towards my face.
I have a question for Graham. If I am to perform these drills on a ride day, should I do them immediately before heading out on the bike, immediately after finishing a ride (might not have any strength left), or ride in the morning then strength work in the evening? Which would you recommend? Thanks for your time. This is just the training video I needed at the right time!
We're not Graham, but we'd recommend having rest in between sessions, either, riding or exercise work. This allows your body suitable time to recover and to make sure that you can perform the exercise you want to do and get the best out of it. It also means that you are not overtraining which could lead to injuries and days off the bike which nobody wants!🫣
Before the ride since these exercises have a low SFR, Stimulus to Fatigue Ratio, grab a protein drink after you practice these movements and you’ll be good to go 😃
I think a gym membership is critical when you live in a place that's not Hawaii. It never rains here on part of the Island so working out outside is no problem. But if I lived back in the states, or where your at. I would invest for the days that riding is not an option.
Gym membership great for sure. But there is a solution for riding on rainy days - rain gear! I rode in the PNW plenty and it is fine on most days with some appropriate outerwear. At least for ~30min rides :)
Hilarious. I had to watch again and couldn’t help but count 😅
Query: On the first ex' ... Why the step back? So as opposed to el forwardo lunge does it utilise a different muscle actuation, or more/different muscle memory activation (#ChangeUp), some kind of consciousness alienation where because its less "the norm" initial corrections aren't always the "right" one and therefore partly excessively use muscles... or inefficiently, for benefit?
I'm knackered just watching......
Yea
12:23 the music is very “50 shades”
On the band exercise pulling over your head I was so worried si may loose grip of the band and get propelled into the bar 😢😅😅😅😅😂😏
Thank god you didn’t si
That hands-in-the-pockets-posture/attitude 😂
Squats
Deadlifts
Bench press
So to whom belongs the longtail cargo bike and who is on the mtb (at the background of the scene)?
Hurts my 54 year old knees just looking at that, I'll stick to to my physical job, walking the dog and cycling 6 days a week to keep fit.
This stuff is essential for injury prevention though
Si might be the most inappropriate gcn presenter for this video😂 He's arguably the strongest rider, has a massive engine and absolutely loves riding two wheels. With the musculature of a jellyfish and the least aero ankles, he's proof that more time in the saddle makes you faster
Cyclist - ‘ah, this is good, I need to do more exercises like this’ …. 2 hours later ‘nah, it’s not fun …. I’ll just cycle more’ 😂
Hahahaha sounds familiar 👀 It might not be fun but it pays back later on 🙌
Please use eye protection when pulling exercise bands towards the face. Eye injuries from elastic bands are both severe and common.
Thank you for warning!
I want to know if Si was sore the next day?
Keep it simple:
Squat
Bench
Deadlift
Overhead Press
Barbell Row
And Consistency
feeling like getting much stronger just in watching this tutorial.. 🙈
Then we have done our job💪
@8.37 Si gets bored and looks longingly at the coffee shop .........
Make a video of one of the presenters learning a pistol squat.
Are there any exercises that could be done while I'm on my bike ride?🤔
Hahaha you can think about riding your bike at the same time 😂
Yeah there is one. You can do pedaling while riding the bike. It not only moves your bike but also improves your fitness
Yes. Get an indoor trainer and lift hand weights.
Comes with the added benefits of being being able to watch the TV whilw riding, which is way more fun than riding a bike if we were to be honest.
I like my gym membership i swim gym and ride
Si just go to a "hot yoga" class 4 times a week, you'll learn how to breath as well as get stronger.
You really showed those rubber bands who's boss...😂
Those rubber bands won't mess with Si again! 👀
I feel cycling is appealing to my ADHD self and other neurodivergent people because it's measurable, trackable and is challenging. Contrast this with band "training" and stretching.... BORING. I think a lot of Personal Training sees a high number of people stop altogether because it lacks the challenge/risk aspect, and the ability to clearly track and improve at it. At least with weights I can see myself improve.
People don't do these band exercises because they don't understand the benefits. They mostly dont do them because staring at cat's bum is more exciting.
Can we stop saying 'a few quid on amazon' and swap in 'at a local shop'??
No. I'll order on Amazon and save money over paying out the arse at a local shop.
@@roadcyclist1 so you don't support your LBS?
No
Local bike shops always try to rip you off and up sell you on everything.
The problem is that the LBS dont have a big selection, but the online shop always does. The LBS is a 'car-drive' away, but the online shop is on your iPhone. It is so convenient to shop online, and you have the items on your front door the next morning. It is a sad reality. (Please excuse my limited English vocabulary).
Take a shot every time Simon says "ja"!
Videos like this always make me feel better about my 300w FTP. 😅Might not have a high FTP but at least I can lift heavy.
Way higher than mine
Cue numerous spectacularly confident 'doctors' and 'trainers' in the comments 😂
for anyone wondering.
yeah = 27 times
ok = 54 times
🤣🤣🤣🤣🤣
The high cost of cycling tech, hardware, and kit, both the pack system, and wearable kit, could be killing cycling. I remember when you could buy a bike for very little money. Even a kid could go into the department store, with the money he earned with a lawn mower, and buy that bike. He could even kit the bike out however he wanted it, with very little money. Getting around by bicycle is supposed to be the cheapest way to go. Now, by the time you buy that bike, and get it kitted out, you wind up paying about the same as a pre-owned automobile. We're getting "d*cked" when we buy bicycles, anymore.
Decathlon!
Huge piece of advice for the first exercise: your front knee should be in line with your foot, NOT tracking down your centre line. If you struggle with this then your knee alignment is off and I would highly recommend seeing a physio as it can lead to real nasty issues later on in life.
Unfortunately due to our modern day lifestyle (which is overwhelmingly sedentary) most people have both tight AND weak hip flexors and should be doing a lot more to reactivate and strengthen them as they are critical for maintaining correct anatomical posture. Weak and tight hip flexors can lead to even more problems, i.e. lower cross syndrome.
For back lengthening, absolutely nothing will beat a proper dead hang. Try to do 5 minutes (total!) every day and any shoulder issues you might have will disappear within a week or two.
Si training with tren to do more pullups than Dan🥳
Join a climing gym!!! You are welcome in advance. 🙃
Body weight exercises use your bodyweight as resistance, not elastic bands.
for a gym goer first than a cyclilst, this video make me giggling
Si's shorts alone had us giggling 😂
hahahaha@@gcn
Si. When you go to the gym. You're meant to do workouts. Not drink coffee.
Can you please post the research that proves these exercises contribute to winning a 165 mile race !? I will wait for your response…😂
Imo if you're doing strength do strength not Pilates. Heavy weights low reps.
So, could you get out of bed the next morning?
Who's eating the cheerios?
That would be our Hank! He's still recovering from El tour de Tucson so we will let him off any exercises this week😂👉czcams.com/video/H9YostVYD40/video.html
No wonder I'm a good sprinter at 135lbs I have more leg strength than these guys who look to be 170
First❤
You'll be the first cyclists to get stronger then? 👀
@@gcn 😅🤣
My local park is full of smack heads.
Si ive been following you on gcn more than 7yrs. Seems like you're aging
Wow! Si won't be happy to hear this... he's like a fine wine, he only gets better with age 👉 czcams.com/video/iKrNuKgVMKM/video.html
Weak cyclist Si.
Hundred pushup challenge.
Try that till you can do it and you've done something. That stuff you did in the video waste of your time.
None of this is the answer to your weak cycling. You need to cycle more. It is an aerobic sport. Yes I know about resistance training studies, the answer is still more cycling.
We've found our doctor
Actually not so. Off bike exercises help a lot too. Try and you will see the benefits
Maybe when you are under 35, but only if youbdontbride enough to begin with. Ive seen many people, including myself ride themselves to injury from over training.
Theres a lot of research out there to support the midlife cyclist to do at least 2 gym sessions a week.
A set of t.r.x bands will sort your entire body out over the winter..mine cost 15 quid.all exercises are using your own body weight..superb…
I would die of boredom.
More Graham please. Such excellent technique instruction and routine progression. 🙌🙏🫡
He's a great instructor, What would you like Graham to cover next?