Additional information
Improve your skills!
With injury prevention training and proper load management you can reduce the risk of injury.
Building a solid base for better performance
The physical demands of the sport determine which components you should be targeted in training to become a better cyclist. Endurance training is important, but also training to improve maximal strength, jumping ability and speed is needed as well.
Flexibility is important
Having good range of motion in the ankle is important for balance and it is necessary to create a powerful forward propulsion in cycling. A stable and flexible hip can also help you drive forward. Maybe even past an opponent?
Exercises
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Supine leg cross
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The elephant
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Hip flexor stretch
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Pelvic lift
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Supine leg lowering
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Pelvic control
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Knee hip flexor stretch
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Deep single-leg squats
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Single–leg pelvic rotation
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Supine leg cross
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The elephant
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Supine leg lowering
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Hip flexor stretch
Play video
Knee hip flexor stretch
Play video
Single–leg abduction
Play video
Step-ups in cycling position
Supine leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Start on both knees with your hands behind your head
Step forward with one foot and stretch the opposite hip
Maintain your pelvic and low back position throughout the exercise
3 x 5–8 repetitions
Knee hip flexor stretch
Purpose: To improve hip flexibility
Start in a kneeling hip flexor stretch
Lift your rear knee from the floor
Focus on maintainig pelvic and low back position
2–3 x 6–8 repetitions
Isolated pelvic rotation
Purpose: To improve pelvic and lower back control
Keep your legs as straight as possible
Keep your upper body stable
Tilt your pelvic forwards and backwards
2 x 45 seconds
Pelvic rotation
Purpose: To improve pelvic control
Lean against a wall with straight legs
Slowly tilt your pelvis forwards and backwards
Keep the middle of your back relaxed against the wall
3 x 30 seconds
Supine leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Start on both knees with your hands behind your head
Step forward with one foot and stretch the opposite hip
Maintain your pelvic and low back position throughout the exercise
3 x 5–8 repetitions
Pelvic lift
Purpose: To improve low back and pelvis control
Lie on your back with a rolled mat under your pelvis
Your hips and knees should remain 90 degrees throughout the whole exercise
Slowly lift and lower your pelvis
2–3 x 6–8 repetitions
Supine leg lowering
Purpose: To strengthen the abdominals and improve low back control
Lie on your back with a rolled mat under your pelvis
Start with both hips and knees bent to 90 degrees
Straighten one leg at a time without moving your pelvis
2–3 x 6–8 repetitions
Pelvic control
Purpose: To improve pelvic control
Kneel on all fours
Keep your spine still as you roll your pelvis forwards and backwards
3 x 30 seconds
Knee hip flexor stretch
Purpose: To improve hip flexibility
Start in a kneeling hip flexor stretch
Lift your rear knee from the floor
Focus on maintainig pelvic and low back position
2–3 x 6–8 repetitions
Deep single-leg squats
Purpose: To strengthen the thigh and gluteal muscles and improve hip and knee control
Stand on one leg on the edge of a box and perform a deep squat
Keep your knee over your toes
Maintain a neutral spine
Do not lift your heel
2–3 x 6–8 repetitions
Single–leg pelvic rotation
Purpose: To improve pelvic control
Lean against a wall with your upper body horizontal
Rotate your pelvis forwards and backwards
Keep the middle of your back still and relaxed
Maintain both legs in the same position throughout the exercise
Keep your standing leg straight
2–3 x 6–8 repetitions
Supine leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Supine leg lowering
Purpose: To strengthen the abdominals and improve low back control
Lie on your back with a rolled mat under your pelvis
Start with both hips and knees bent to 90 degrees
Straighten one leg at a time without moving your pelvis
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Start on both knees with your hands behind your head
Step forward with one foot and stretch the opposite hip
Maintain your pelvic and low back position throughout the exercise
3 x 5–8 repetitions
Knee hip flexor stretch
Purpose: To improve hip flexibility
Start in a kneeling hip flexor stretch
Lift your rear knee from the floor
Focus on maintainig pelvic and low back position
2–3 x 6–8 repetitions
Single–leg abduction
Purpose: To enhance body control
Keep your hip, knee and foot in line with your standing foot
Keep your feet parallel
Abduct isolatedly your free leg
Keep your natural back positioning
2–3 x 6–8 repetitions
Step-ups in cycling position
Purpose: To improve hip and knee control
Lean forward in a cycling position with one foot on a bench
Perform step ups maintaining your back and pelvic position
Keep your knee aligned over your toes
2–3 x 8–16 repetitions
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Play video
Supine leg cross2–3 x 6–8 repetitions
Play video
The elephant2–3 x 6–8 repetitions
Play video
Hip flexor stretch3 x 5–8 repetitions
Play video
Knee hip flexor stretch2–3 x 6–8 repetitions
Play video
Isolated pelvic rotation2 x 45 seconds
Play video
Pelvic rotation3 x 30 seconds
