Cyclists are some of the fittest athletes on the planet but they also need to perform additional exercises to improve strength, core stability and range of motion.
“For improved performance, health benefits and injury prevention, all cyclists should include strength work in their training routine.” – The British Cycling Federation
Use these 7 bodyweight balance exercises with the Rooboard to increase functional strength and range for motion for cycling.
Spiderman plank and Plank cross strep: To develop core strength
Reverse Lunge and Forward Lunge: For training the glutes
The video below shows the reverse lunge. The forward lunge is performed with the ball of the foot in the centre of the Rooboard and stepping forward with the free leg.
Plank leg lift: For lower back strengthening
Single leg loaded squads: For strengthening the quads
Incline squat to calf raise: For strengthening and increasing the range of motion
Pascal Hervé is a retired French professional cyclist. He competed in the worlds top tours including the Tour de France, Tour de Suisse, Vuelta a Espana and the Giro d´Italia.
Now living in Canada he is balance training with sports clinic owner Damien Orfanou.
Based in Montreal, Damien is an athletic therapist, kinesiologist and massage therapist who trains athletes to achieve peak performances. Damien trains a number of athletes including professional boxers Kevin Lavallée, Golden Garcia and Erik Bazinyan.
“When an athlete comes to train with me I always start them on exercises that train their legs independently.”
We start with balancing on one leg to single leg squats, pistol squats, step ups, etc. Strengthening legs independently creates stability, once you have stability you have power and an efficiency of movement. The Rooboard allows me to strengthen the forefoot, the ankle, the knee and the hip.”
