Military training for cyclists

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As cyclists, we know everything to get in shape and have fun in the great outdoors. These are key elements of the classes led by British military fitness also, as Jason Revel, avid cyclist and BMF instructor will tell you.

Revel, who has been cycling for about 10 years, is responsible for the fitness of 200 soldiers in training and competes in triathlons and road races. He also rides his bike to all of his BMF classes and believes that the workouts can have a positive impact on any cyclist’s training regimen.

To show how, he describes six steps to get you into shape…

1 plyometric squat jump

Plyometric squat jump

Plyometric squat jump: plyometric squat jump
Paul Smith – www.smithpic.co.uk

This exercise places an overload of weight on your thighs, the main source of energy for any cyclist. This helps them gain strength and power, necessary for better endurance and speed. It is imperative that you keep your back straight during this exercise. Stand with your feet shoulder-width apart and squat as if you were sitting on a chair. In doing so, raise your arms to the level of the floor. When your thighs are parallel to the ground, jump as high as possible while raising your arms in the air. Gain height during this exercise. Upon landing, return to a sit-down squat in slow motion. Repeat for one minute and rest for 20 seconds. Complete three sets.

2 the bridge

The bridge

The bridge: the bridge
Paul Smith – www.smithpic.co.uk

It is a basic stability booster. It also works your glutes and hamstrings, helping them gain the increased strength and power needed for high pedaling cadence. Lie on your back with the soles of your feet firmly on the floor. Raise your hips, trying to raise them as high as possible. Keep your hands palms down next to your body. To increase the intensity, you can lift one leg off the floor and extend it straight. Hold for 30 seconds, release for 10 seconds. Repeat three sets.

3 The board

The board

The board: the board
Paul Smith – www.smithpic.co.uk

It helps to strengthen your core, which is an important factor in any cyclist’s fitness regimen. A strong core provides a stable pedaling platform and helps maintain good posture, reducing the risk of back pain. To perform the plank, you must get into a push-up position. However, instead of placing the palms of your hands on the floor, place your forearms on the floor. It is important to keep your back down and your body straight. One trick is to look up, as you will naturally drop your butt. Hold the board, squeezing your stomach muscles, until you can no longer hold it. Complete three sets with a 30 second rest between each set. To make the board harder, you can extend one arm in front of you.

4 Step-up

Rise in power

Step-up: step-up
Paul Smith – www.smithpic.co.uk

Find a sidewalk or a step. Stand in front and step up, starting with your left foot so that both feet are completely on the step including heel, then step down. Now step forward with your right foot and step down. Complete three sets of 90 seconds as fast as you can. As a cyclist, having a strong, healthy heart and lungs is essential, and because it is a good cardiovascular workout, it strengthens both, while providing additional workout for your thighs. It is important to complete the entire step, as many people tend to jump from one foot to the other.

Ski jumps

Ski jumps

Ski jumps: ski jumps
Paul Smith – www.smithpic.co.uk

This is another exercise for overloading your thighs, especially since plyometric training has been proven to significantly strengthen the muscles in the legs. The starting position is to stand as if you were doing a lunge with your back knee just above the floor, your front knee bent and again your back should be straight and your body straight. Your fingers should rest on your temples and your elbows should hang naturally at your sides. From this position, jump into the air, gain height and at the same time swap your legs so that the back leg becomes the front leg and vice versa when you land. Complete three sets, continuing until you need to stop, with a 30 second rest between sets.

6 pairs of resistance running

Parisian resistance race

Parisian resistance race: Parisian resistance race
Paul Smith – www.smithpic.co.uk

For this exercise you will need a partner about the same height as you. Face your partner and place your hands on their shoulders. They should then start to run, pushing you back as you provide resistance to increase their workload. Your partner should move forward with arms and legs. For the first rep, cover 50m, for the second 60m and for the third 70m. This should give their thighs a good burn, strengthen the quad muscles, and strengthen your arms, which can be overlooked in cycling. A straight back is important. Change your position and repeat the exercise.

Other Ways To Fight Yourself In Shape

Boxer: “A Boxercise class will improve cardiovascular fitness as well as strength, speed and reaction times, making it perfect for a rider who needs to be constantly aware of their surroundings. Boxercise will complement any cross training because of the different energy systems used, so to add variety to a rider’s schedule or as something different during the off-season this can be really beneficial. Fran Checkley, senior instructor for Boxercise Ltd.

Fencing: “Fencers have very strong, well-developed quadriceps, which are obviously key muscles for cyclists. They get them by lungeing frequently and because the fencing position and footwork requires both knees to be bent all the time, so the legs are constantly working without a relaxation phase. In addition, exibility of the hips and shoulders is important for fencing, so fencers regularly stretch these joints during their warm-ups and often the hips after training or competition. The wide range of joint movements involved in fencing would be beneficial for cyclists in maintaining exibility. Dr Clare Halsted, British fencing physician.


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