THE BEST EXERCISES FOR CYCLISTS

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  • čas přidán 16. 06. 2024
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    Dan takes us through the best exercises for cyclists, getting you fitter and more importantly stronger
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Komentáře • 86

  • @rohanblues
    @rohanblues Před 10 měsíci +31

    This bike was really easy to assemble czcams.com/users/postUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA and required very few adjustments out of the box. The wheels did not require any truing/adjustments. The frame had some small scratches, but nothing major.I did replace the seat though - the seat it came with was very uncomfortable. The tires need to be re-inflated every 4-5 days, but this appears to be quite common for the narrow 700x25 tires.Overall, in my opinion, this bike looks and rides like a much more expensive bike.

  • @SeeYouUpTheRoad
    @SeeYouUpTheRoad Před 5 lety +4

    I love these videos! The bike fit video and this are great additions to your race and product reviews. PLEASE keep them coming!!

  • @JFomo
    @JFomo Před rokem +8

    I know this video is 3 years old but I can say that doing vertical jumps REALLY helps with cycling. It builds your hams, quads and glutes for sprinting. I went from well under 30cm to now over 50cm in over a month of doing jumps every morning during my gyms sessions. It's even better if you're holding a kettlebell.

  • @ritikgupta1241
    @ritikgupta1241 Před 5 měsíci +3

    •3-5 explosive jumps
    •bridge with a leg in the air(both down for easy)(push the pulling knee for hard)
    •spine extn with arms in front(hover the arms back for ease). Relax the legs and don't use them.
    •Easy- regular and side plank, hold for 20 sec and rotate
    regular- side plank on knees and an arm, raise a knee while keeping heel grounded for tougher variation
    hard- side plank with moving a leg up and down
    Complete 2 minutes of planking
    •sit to stand squat with a single leg(easy-touch the other heel for some support)(hard-climb on the chair with one leg already on it)

  • @c99a
    @c99a Před 5 lety +4

    Good job with the explanation. Thank you for the video.

  • @peterpain880
    @peterpain880 Před 10 měsíci +1

    Real clarity on these exercises. Thank you Chris

  • @fartlek1000
    @fartlek1000 Před 4 lety +1

    Thanks! Very good and helpful advices 👌🙏

  • @JoseJavierSuarezI
    @JoseJavierSuarezI Před rokem

    Muchas Gracias, Felicitaciones por tus buenas sugerencias de ejercicios básicos.

  • @tomreingold4024
    @tomreingold4024 Před rokem

    Very useful. Thank you very much.

  • @JhaydenJavier-ii1gb
    @JhaydenJavier-ii1gb Před 11 měsíci +2

    I'm from the Philippines and I'm you're a fan now. Nice vids.

  • @davidjennings9933
    @davidjennings9933 Před 4 lety +3

    Thanks for the very useful video, Dan and Chris. I am nowhere near being in racing shape: I'm just an enthusiast and ride a 2-3 days a week. How many days a week would you recommend that I add the strength training you went through in the video?

  • @gauloisrefractaireenexilvo4366

    Thank you, top work presentation that beats what's been posted so far on CZcams. You don't have (yet) the millions of subs but the audience can't fail to notice the professional quality of these vlogs.

    • @ChrisMillerCycling
      @ChrisMillerCycling  Před 5 lety +4

      Thanks RH! Thanks for noticing the step up in quality, we really are taking some time putting these together, especially the info-VLOG style ones. Feel free to share amongst your friends, we’ll get there

  • @10ktube
    @10ktube Před rokem +6

    For these maintenance exercises, I always base my reps off of how many I'm doing perfectly. Once I start shifting around, I stop there (for getting started with these). Once you're good, I go off of time, so a minute straight of x, another of y, etc. Seems better to not get set on numbers and do the movements correctly, rather than doing them wrong just to hit a number.

  • @jameslopez958
    @jameslopez958 Před rokem +1

    Thanks for sharing this information Brother 😎✌️😁

  • @duiliopaterno3780
    @duiliopaterno3780 Před 3 lety +1

    Fantastic ! Just tried these exactly what l need for added strength & control 👌🏻

  • @ayogimenez94
    @ayogimenez94 Před 4 lety +2

    This is one of the best workout videos ive seen. Thank you

    • @ChrisMillerCycling
      @ChrisMillerCycling  Před 4 lety +1

      Thanks Angelo, apologies for my terrible box jumps however😂

    • @ayogimenez94
      @ayogimenez94 Před 4 lety

      @@ChrisMillerCycling haha, they're not that bad. Cheers

  • @user-uk3ku4qb7s
    @user-uk3ku4qb7s Před rokem +1

    thank you for the tip

  • @andrewverdon9718
    @andrewverdon9718 Před 5 lety +1

    Nice stuff dan!

    • @danielvdl7555
      @danielvdl7555 Před 5 lety +1

      Thanks Andy. I should come in and check out what you are up to one day!

  • @nicmcs4
    @nicmcs4 Před 5 lety

    Great video guys.

  • @zaahierstanley955
    @zaahierstanley955 Před 3 lety

    Thumbs up for this one

  • @chiefrocker12
    @chiefrocker12 Před 5 lety +3

    Good tips. I have included HIT training programs twice a week (45 mins) that gives full body work out and lot of core work. In addition to this, I have included a heavy work out day, lot of dead lifts and squats once a week.... After one year , I have noticed significant gains on the bike, to the point I surprise myself. My FTP is gone up by 20% during this one year. All in all, you guys are spot on that off bike training is important. Well done.

    • @ChrisMillerCycling
      @ChrisMillerCycling  Před 5 lety +3

      Fantastic comment, I’ll leave Dan to comment on the specifics, but spoiler alert, he is a MASSIVE fan of that sort of heavy lifting protocol. Honestly, it’s something I know I have to do, but it’s a time thing for me, or at least that’s the excuse I’m using. That said, after we get back from the Phillipines I’m going to start

    • @danielvdl7555
      @danielvdl7555 Před 5 lety +1

      Awesome to hear. Great benefits. If you have adjusted to that program. I would look to do 2 heavy days and one more core style day. Good evidence to hitting those big muscles twice in a week for even more strength gains.

    • @SeeYouUpTheRoad
      @SeeYouUpTheRoad Před 5 lety

      Chris Miller Cycling I see a vlog coming on resistance training for people with limited gym time ... hint hint 😂 something like this vlog top 5 weight training routine with progression regression options to 10 for those that have more time to be in the gym. Or isometric without weights too.

  • @MrMightymax1
    @MrMightymax1 Před 4 lety +57

    I’m struggling to think of a time I saw someone looking less athletic than chris doing those initial squat jumps....😂

    • @ChrisMillerCycling
      @ChrisMillerCycling  Před 4 lety +7

      Indeed ... not my finest hour 😂

    • @fjorddriver
      @fjorddriver Před rokem +1

      @@ChrisMillerCycling OH, it wasn't that bad. Just looked like a new exercise you were learning. Thanks for these exercises!

    • @beltonhogue
      @beltonhogue Před rokem

      The squat jumps in this video just taught me- don't consider cycling AND playing basketball...might get away with jump roping....

    • @TPITEOTG
      @TPITEOTG Před rokem +1

      Better to do just squats, 450-600 in 30 minutes, *deep* squats.

    • @adambrickley1119
      @adambrickley1119 Před 10 měsíci

      Not much point in swinging the arms on the initial jump imo.

  • @Worldasplayground
    @Worldasplayground Před 4 lety +1

    Thank you for the informative video - keep it up! Btw whats with the disc bike, or did you make it your indoor trainer bike ;)

    • @ChrisMillerCycling
      @ChrisMillerCycling  Před 4 lety +1

      Hey man, thanks for the comment. As for the bike, it’s a Bianchi XR3 disc. Thanks.

  • @acreddy
    @acreddy Před 3 lety

    What is the stationary cycle setup in the background - Which rollers and which front stand?

  • @xHamsyx
    @xHamsyx Před 5 lety +4

    Good timing. Winter is the season for off the bike strength and conditioning traning.

    • @danielvdl7555
      @danielvdl7555 Před 5 lety +2

      Never a bad time for S & C

    • @SeeYouUpTheRoad
      @SeeYouUpTheRoad Před 5 lety

      Danny Roberts-Clarke : Nero Coaching I wonder if I missed it - frequency? 3-5 times a week? Training days? Off days?

    • @SeeYouUpTheRoad
      @SeeYouUpTheRoad Před 5 lety

      @@dannyroberts-clarkenerocoa5605 thank you for your prompt and thorough response. I love this channel! As you grow in subs and content (vlogs) it will become more difficult and/or time consuming to address comments. I am a happy sub right now with your smaller channel feel :-)

  • @bratSebastian
    @bratSebastian Před rokem

    I wonder about the 1st exercice that here on this video allow to use hands to get a momentum to have a stronger push upwards. Is this excercice about having a jump as high as you can or to have a dynamic muscle contraction on the quads? What I do is to make a dynamic push after 3 seconds of keeping myself as low as my pelvis and back stay in the same position to each other. That way my feet won't get me off the ground which keeps my stance correct and focus just on the technical stuff of doing the next rep of proper squat.
    To make that excercise harder and more complex I use elastic tapes little bit above my knees so while working on my quads, I have to engage my abs more and work on glutes as well. To make sure my glutes are engaged instead of hamstrings, I bend my head and torso little more forward while doing squat and as a pre-excercice I work on forcing gluteus medius to be engaged.

  • @willkent4759
    @willkent4759 Před rokem +2

    I can feel my Achilles snapping already on that first exercise.

  • @justanotherjackleg7073

    What would be best to replace the jumping exercises for those who have fused ankles? For squats, I have to put a dumb bell under my heels because I don't have flexion.

  • @MrWalkalltheway
    @MrWalkalltheway Před rokem

    Good evening, everyone..! Thanks a lot for the videos ! Sadly, I am too old for that s.. ; guy is bad ass for good, I can never do it properly...my belly doesn't help it at all...!! Greetings from Brazil west..!

  • @richardggeorge
    @richardggeorge Před 4 lety

    I've worked my way up to 3 sets of 10 x 90cm box jumps. They are bloody exhausting. I'm a sprinter 🚴💪😁

    • @danielvdl7555
      @danielvdl7555 Před 4 lety

      I would suggest with power work doing less. Try adding a weight vest or upping the height and aim for the 3-5 rep mark this is where you will really work on your power.

  • @QuanNguyen-ck9zw
    @QuanNguyen-ck9zw Před 5 lety +1

    Could you do a recovery exercises video?

  • @iansellers1251
    @iansellers1251 Před rokem

    What sort of timescale would you expect to see a noticeable improvement from these?

  • @rexringschott
    @rexringschott Před 5 lety +1

    What about Bulgarian squats? I reckon they’re excellent.

    • @danielvdl7555
      @danielvdl7555 Před 5 lety +1

      Amazing exercise. This isn't an exhaustive list. I was also trying to not use equipment. Bulgarians are best weighted.

  • @christellelemaire9749

    ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

  • @living4adrenaline
    @living4adrenaline Před 3 lety

    Make sure you're jumping and landing with the feet straight ahead

  • @troycollett8540
    @troycollett8540 Před 5 lety

    Would you recommend activation before riding?

    • @danielvdl7555
      @danielvdl7555 Před 5 lety +1

      Danny nailed it. However, if you have an injury or something that needs working on it won't hurt to do some of this before the ride. Just make sure it's not too fatiguing to effect your bike performance.

  • @fortunatolara2028
    @fortunatolara2028 Před 5 lety +1

    all the best team Nero-Bianchi on your Race in the Philippines 🇵🇭🚴‍♀️🚴‍♀️🚴‍♀️

    • @ChrisMillerCycling
      @ChrisMillerCycling  Před 5 lety +1

      Thanks Fortunato

    • @fortunatolara2028
      @fortunatolara2028 Před 5 lety

      Just a heads up from being there but now live here in AU, humidity is very high and hot but not near to our heatwaves in the summer. 🚴😊⛅☀️

    • @ChrisMillerCycling
      @ChrisMillerCycling  Před 5 lety +1

      Thanks for that. Yeh we have tried to prepare for it, but it’s going to be tough. Hoping to get time to do a VLOG of the preparation we are doing, would be interesting.

    • @fortunatolara2028
      @fortunatolara2028 Před 5 lety

      Chris Miller Cycling that would be exciting and looking forward to your Vlog, have fun out there and most of all keep safe. 👍🚴‍♀️👏

  • @bigmac3006
    @bigmac3006 Před 2 lety +5

    Is this the very very first time he has ever ever jumped up?

  • @jean-paullanglois5452

    Faites de la musculation de base ,avec des mouvements polyarticulaires et oubliez le reste.

  • @mauriciorosales1259
    @mauriciorosales1259 Před 4 lety +1

    What about 1 leg jumps , or 1 leg over a hurdle instead of two footed jump. After all we bike one leg at a time

    • @danielvdl7555
      @danielvdl7555 Před 4 lety

      They are useful in a program Mauricio for sure. The reason I want for 2 leg for the power stuff is to emphasise power. With 2 legs we can get a faster contraction speed. Force may be a bit less spread over the 2 legs but we have some higher force work in the program. There is no one perfect exercise although if there was it would be single leg leg press sled throws :P

  • @leonardosoares2002
    @leonardosoares2002 Před 5 lety

    Viviani shoes? How??? 😮😮

  • @darinsteele7091
    @darinsteele7091 Před rokem +1

    pro tip - you don't need to wear cycling clothes to do this lol

  • @andrewd6956
    @andrewd6956 Před rokem

    I'm surprised that there isn't a glute based exercise. Most cyclist temd to have over developed quads and weak hamstrings and glutes.

  • @diegoeleazar9154
    @diegoeleazar9154 Před rokem

    Why not just do burpees??

  • @lilithstrange
    @lilithstrange Před 10 měsíci

    wow, chris can't jump.

  • @keithbrown9512
    @keithbrown9512 Před 10 měsíci

    This poor guy has no vertical.

  • @kpsig
    @kpsig Před rokem

    Cycling is a very strange sport! I would expect the cyclist to be much more powerful or explosive.

  • @mikebennett4257
    @mikebennett4257 Před rokem +1

    Best exercise.....hours on the bike...thats the secret.

  • @BdogFinal14
    @BdogFinal14 Před 3 lety +1

    Chris must suck at every other sport.

  • @cintroberts6614
    @cintroberts6614 Před rokem +2

    After Lance Armstrong ruined the sport I have a difficult time following shows like this no matter how happy the riders appear to be.

  • @themelted4614
    @themelted4614 Před 4 měsíci

    Just do 30 mins of power yoga 2 days before your ride...