Join Hank in our first real time strength training session with Carl and Abi from Stanza Fitness. Strength training is great for improving performance on the bike and for injury prevention, and this live workout is a perfect and easy way to get stronger as a cyclist.
Session breakdown:
00:00 Intro
00:40 Workout overview
01:05 Split squats & Bear crawl
05:15 Pallof press & Reverse lunges
10:29 Dead bugs, Push ups & Squats
17:05 Training advice
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🎵 Music - licensed by Epidemic Sound 🎵
West & Zander - Phase Off
Heyson - G.M.T.A.
Heyson - Blah Blah
Neon One - Give Me Meaning or Let Me Go
Raccy - Join the Flow
Conditional - Let You Go (Daxten Remix)
Heyson - S.Y.M.F.
Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.
More workouts with GCN: gcn.eu/gcntraining
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Would you like to see us do more off-the-bike workouts like this?
Definitely! :)
Needed this for ages
yess i would like to see an advance off the bike training for racers cyclist
yes please!
Yes please!
Yes! I would love to see a devoted section of GCN for strength training!
I’d love to see more “off bike” strength based workouts, also a dedicated recovery ride would be cool too!
Nice, I love to see more of this, 100%
Yes, please upload more workouts!
Great workout, I‘d like to see more of it!
Loved it Hank!!! Great workout. Thanksnfor doing this. I often want to know what strength exercises I need to be doing in order to get stronger on the bike.
Great excercises. Will copy them for sure.
definitely would like to see more 👍
Thanks for the solid content. I also incorporate dead hangs, and farmers carry into my cycling strength routine.
Just done 30-50-20 bodyweight squats( I'm 1m70cm and 87kg, don't need additional weight!)...will try this workout later in the week! Yes more vids like these for the rapidly approaching winter, could also do with some advice on setting up a "dumb" turbo trainer and a suitable app- got an old Cycleops Magneto trainer, and just fitted a 4iiii power meter crank to the bike to go with the Speed Sensor 2/Garmin 530....
Thank youuu! 😊
Great job Abi, Carl and Hank. Small tip, remember to keep your core tight at all times while doing each rep. As you get used to your workouts you can add resistance bands, dumbbells,weighted vest,etc.
Love this. I was looking to do some strength work over the winter so will definitely use this
Sounds like we've got you covered! 🙌
Defo more off the bike stuff for those of us who like to mix it up a bit more!
saved, thanks
Done!
Started the video unable to get up after a left reverse lunge. Able to get up without pushing off the ground by the 18th reverse lunge!
Yes
Can these exercises be used as dynamic warmup before cycling?
Yes sometimes I train off bike
We did enjoy and we do want to see more, and we would love to see Abi on the bike.
I have watched this video twice all the way through to make sure I am not missing any sort of explanation in WHAT the excercise helps on the bike, for example, just says do split squats, but... WHY?? does it make my hamstrings stronger so I can pull harder on the upstroke while pedaling? then the bear crawl position... WHY? what part of being on a bike does it help? Minimal information given...!!
Who was the guy lounging on his phone in the back behind the pole? 😅
The load is so light that this is hardly strength training. I have recently done 1000 body weight squats, 10 x 100 with 3 minute rest periods, and I don't have particularly strong legs. So for a fit cyclist, body weight squats are an aerobic exercise comparable to just normal cycling. A true strength workout would be loaded squats so that more than 20 to 30 repetitions would not be possible. In order to get maximal strength gains, less than 5 to 10 repetitions is recommended for cyclists wishing to improve strength.
Sure but with no equipment
Fix the angle of her ankle on the split squats!