Training techniques: Legs of the Gods
by: Elias D. Kolsun
Posted on: Monday, January 7th, 2008 at 1:58 pm by: Elias D. Kolsun
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Quads that look as though they were carved from Mount Olympus and calves so cut they can deflect arrows are the calling cards of master cyclists. But even the most ardent cyclist can fall from chiseled grace in the off-season. Use these Herculean exercises to ensure you hit the pavement strong when spring rolls back around.
Power jumps
Standing with feet hip-width apart, bend your knees so you’re crouching toward the floor. Explode upward, swinging arms toward the ceiling as you ascend. As you land, bend your knees until your hands are touching the floor on each side of your feet. Repeat until failure.
Hip swivels
Stand with feet hip-width apart, holding dumbbells that provide a challenging weight for you (5 pounds each for novices, 10 pounds intermediate, etc) at your sides, palms facing in. With your back straight, bend forward from your hips, lowering your torso and allowing arms to hang toward the floor. At the same time, extend your left leg straight behind you, toes pointed, until your body forms a T. Paying attention to your form slowly raise back, and lower left toes to touch the ground. Repeat 5 more times; switch sides.
Rush lunges
Stand with your feet hip-width apart, holding a dumbbell that provides a challenging weight for you in each hand (5 pounds each for novices, 10 pounds intermediate, etc) at your hips. Take a huge step back and to the left with your right leg, so your foot would end up at the 8 o’clock position if you were facing noon. Bend your knees and lower your hips until your left thigh is parallel to the floor. Press back to start. Alternate sides till failure.
One-leg lift-ups
Stand in a lunge position, knees bent, right foot forward, left knee barley touching the floor. Bend slightly from the waist, arms in front of you as though holding onto a handlebar. If necessary, place your fingertips on a chair back for balance. Straighten your right leg and extend your left leg behind you, lifting your foot off the floor and keeping toes pointed. Bend right knee back to start, keeping left leg extended and allowing only your toes to touch the floor. Alternate sides till failure.
Speed skater
Stand in front of a foot to a foot and a half high step or bench. Plant your right foot on the step. Extend your arms in front of you for balance. Maintaining a 90-degree bend in your right leg, pull your left leg up and touch your toes on the step. Immediately extend the left leg back down, touching your toe on the floor before repeating the move. Alternate sides till failure.
The above exercises will not only give your muscles a sleek, curvy shape, but also equalize the strength in your legs to give you premium pedaling power and an unstoppable upstroke. And remember always give those legs a full stretch before performing any of these exercises.
