Jenks
07-19-09, 06:59 AM
Im finding that towards the end of long rides/races my upper body is getting tired and doesnt feel as strong as I do before training. Could anyone recommend a simple workout/exercises that will help me with this.
Will
Will
Training & Nutrition - Upper body/core work
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SemperFi87
07-19-09, 09:02 AM
A mix of body weight exercises would be a great place to start, and if that does not help after a month or so, you can look into weights. For Core stuff, focus on flutter kicks, crunches, and front and side planks. Look around on the internet for some other exercises, there are a ton of them. For upper body, you really only need two exercises to get a decent start: pull-ups and push ups. There are plenty of grip variations you can do on both to hit different muscle groups. After you build a good base with that, start looking into some weights if you still want to get stronger, but some of the fittest people in the world use chiefly body weight exercises. If you do end up weightlifting, I recommend looking into some Olympic lifting instead of just the usual bench/bicep curl/row type splits. O-lifting is terrific for your core strength, especially your back, but make sure to find someone who can teach you proper form if you decide to go that route.
michiels
07-20-09, 09:48 AM
Jenks,
check these workouts out:
Core workouts (http://endurancemag.wordpress.com/2009/05/26/core-workout-for-cyclist/)
I have been doing them for a couple of months and can tell you I have a much stronger core and feel much better at longer distances.
Eric
check these workouts out:
Core workouts (http://endurancemag.wordpress.com/2009/05/26/core-workout-for-cyclist/)
I have been doing them for a couple of months and can tell you I have a much stronger core and feel much better at longer distances.
Eric
BloomBikeShop
07-23-09, 06:39 AM
Just do a routine of bodyweight exercises/calisthenics.
Such as, plank (http://coachlevi.com/bodyweight-exercise/plank/), side plank (http://coachlevi.com/bodyweight-exercise/side-plank/), hindu push ups (http://coachlevi.com/bodyweight-exercise/hindu-push-ups/), superman (http://coachlevi.com/bodyweight-exercise/superman/), and bird dog (http://coachlevi.com/bodyweight-exercise/bird-dog/). Pull ups and chin ups are great, too.
Such as, plank (http://coachlevi.com/bodyweight-exercise/plank/), side plank (http://coachlevi.com/bodyweight-exercise/side-plank/), hindu push ups (http://coachlevi.com/bodyweight-exercise/hindu-push-ups/), superman (http://coachlevi.com/bodyweight-exercise/superman/), and bird dog (http://coachlevi.com/bodyweight-exercise/bird-dog/). Pull ups and chin ups are great, too.
Dubbayoo
07-24-09, 11:14 AM
Just do a routine of bodyweight exercises/calisthenics.
Such as, plank (http://coachlevi.com/bodyweight-exercise/plank/), side plank (http://coachlevi.com/bodyweight-exercise/side-plank/), hindu push ups (http://coachlevi.com/bodyweight-exercise/hindu-push-ups/), superman (http://coachlevi.com/bodyweight-exercise/superman/), and bird dog (http://coachlevi.com/bodyweight-exercise/bird-dog/). Pull ups and chin ups are great, too.
great link.
Such as, plank (http://coachlevi.com/bodyweight-exercise/plank/), side plank (http://coachlevi.com/bodyweight-exercise/side-plank/), hindu push ups (http://coachlevi.com/bodyweight-exercise/hindu-push-ups/), superman (http://coachlevi.com/bodyweight-exercise/superman/), and bird dog (http://coachlevi.com/bodyweight-exercise/bird-dog/). Pull ups and chin ups are great, too.
great link.