Women’s Fitness Australia — May 2017

Power to the

pedals

Improve your cycling skills o the saddle

with this workout, designed to boost

endurance, speed and injury-resistance

IT DOESN’T MATTER IF

YOU’RE TRAINING FOR YOUR

FIRST TRIATHLON  or taking

on Sydney’s Spring Cycle event

• training o
  the saddle should be
  just as much part of your preparation
  as putting in the cycling kms.
  Not only can complementing
  your long rides with strength and
  conditioning workouts prevent pesky
  injuries, but they also get you fi tter
  faster. “Gym workouts are key for
  improving muscular strength
  and endurance, which build power
  output on the bike,” says Fitness
  First PT Amanda O’Hare, who
  has devised this special workout for
  cyclists. “The more muscle you can
  build, particularly in the legs, the
  more you can dramatically boost
  your time and distance.”
  It’s not about replicating cycling
  movements, though – overexerting
  yourself by doing the same motions
  repeatedly is counterproductive.
  “This workout includes three
  planes of motion, which improves
  movement in the joints that can get
  tight from intense cycling,” she says.
  “Improving range of motion and
  fl exibility in turn prevents pulls and
  strains.” Try this one to three times
  per week, depending on your ability.

HOW TO DO IT: Perform one set

of each move for the allotted reps

in a circuit. Rest whenever you need

to, but try to stick to a moderate

intensity throughout. Once one

circuit is complete, go back

to the start and repeat for

the number of sets

recommended

for your level.

YOU’LL

NEED: Bench,

kettlebell

Technique

■ Start on all fours with your hands

under your shoulders, knees under

your hips and stomach held tight.

■ Kick one leg back and up, then,

squeezing your bottom, pull the knee

of that same leg towards your ribcage.

■ Pause at the top and bottom of

the movement.

■ Repeat for 12-15 reps per side.

Technique

■ Start in a plank position on your

hands and feet.

■ Bring one knee up towards your shoulder,

then quickly switch legs.

■ Continue alternating for 30-60 seconds.

Technique

■ Start sitting on a bench and

push through one foot to stand.

Keep your core tight and arms

out for counterbalance.

■ Slowly squat back down to

the seated position.

■ Repeat for 8-10 reps per side.



GLUTE KICKBACK

GREAT FOR: BOTTOM, REAR THIGHS, CORE



MOUNTAIN CLIMBER

GREAT FOR: CORE

^

SINGLELEG

SQUAT

GREAT FOR: BOTTOM,

FRONT THIGHS, CORE

Keep your stomach

tight throughout

the number of sets

Starting out?

3 sets

Need a challenge? 4 sets

Almost pro?

5 sets

74 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

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