7 Easy Exercises To Make You A Stronger Cyclist
Переглядів 76,220
День томуAre you looking to improve your performance, mobility and endurance on the bike? Whilst we all love to be in the saddle, it's also important to do some work off the bike in the gym as well. Hank has teamed up with a personal trainer to show you some easy ways to build up your strength on the bike, off the bike.
00:00 We All Want To Be Stronger Cyclists Don't We?
00:46 Bulgarian Split Squat
03:10 Deadlift
05:41 Reverse Lunge
07:41 Leg Press
10:17 Kettlebell Swings
12:25 Step Ups
13:46 Plank Shoulder Tap
Useful Links:
Everything Cycling. All In One Place 👉 www.globalcyclingnetwork.com
GCN Uploader 👉 gcn.eu/gcnuploader
Visit the GCN Shop 👉 gcn.eu/gcnshop
Watch more on GCN...
📹 Pilates For Mobility | Indoor Training Sessions For Cyclists
👉 • Pilates For Mobility |...
📹 Watch our Editor’s Choice Playlist 👉 gcn.eu/editorschoice
📹 Or why not check out our Features Playlist 👉 gcn.eu/gcnfeatures
🎵 Music - licensed by Epidemic Sound 🎵
12 O'Clock Rule - Rockin' For Decades
Brass Attack - Dye O
Hard to Move On - oomiee
It's Gonna Be Alright (Instrumental Version) - Basixx
Not Letting Go (Instrumental Version) - Suedo
Not Letting Go (Instrumental Version) - SuedoA
San Fran - Rocket Jr
Shangri-La - Basixx
To Be Wilder (Instrumental Version) - DJ Mayson
#gcn #cycling #roadcycling #roadbike #bike #bikes #bikelife
📸 Photos - © Velo Collection (TDW) / Getty Images & © Sirotti Images
The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.
Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans - everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.
Welcome to the Global Cycling Network | Inside Cycling
Thanks to our sponsors:
Pinarello Bikes: gcn.eu/Pinarello
Topeak Tools: gcn.eu/Topeak
Canyon Bikes: gcn.eu/-Canyon
Camelbak: gcn.eu/Camelbak
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Wahoo Fitness: gcn.eu/Wahoo-Fitness
Park Tool: gcn.eu/-parktool
Selle Italia: gcn.eu/SelleItalia
SiS: gcn.eu/ScienceInSport
Zwift: gcn.eu/Zwift
DMT Shoes: gcn.eu/DMT
Silca: gcn.eu/Silca
MET Helmets: gcn.eu/methelmets
Strava: gcn.eu/strava
ShadowStand: gcn.eu/ShadowStand
Precision Fuel & Hydration: gcn.eu/precisionhydration
AGU: gcn.eu/AGUxGCN
Elitewheels: gcn.eu/Elitewheels
Watch our sister channels:
GCN Tech - / @gcntech
GCN Racing - / @gcnracing
Global Triathlon Network - / @gtn
GCN Italia - / @gcnitalia
GCN en Español - / @gcnenespanol
GCN auf Deutsch - / @gcnaufdeutsch
GCN en Français - / @gcnenfrancais
GCN Training - / @gcntraining
Global Mountain Bike Network - / @gmbn
GMBN Racing - / @gmbnracing
GMBN Tech - / @gmbntech
Electric Mountain Bike Network - / @embn
@gcn 22 дні тому
Do you do any exercises off the bike? If so, what do you recommend?
@HumbleWolves 21 день тому
Trap bar squats to get that power into your legs. Jumping squats/box jumps for that explosiveness. Sideplanks with a dip for that core stability.
@ross88mac 21 день тому
Compound movements such as squats and deadlifts but don't neglected your upper body and core. Surprising how much upper body you use on the bike.
@meclucas 21 день тому
I second @ross88mac on the upper body and core parts, particularly shoulders and lat exercises should be part of any routine for cyclists, this is specially important for gravel or touring (which Hank has done a lot of).
@josephlawrence685 21 день тому
All one ones listed in the video, plus bodyweight squats, upper body strength training. I don’t want to look like a pear
@Jari1973 21 день тому
Really good exercises.. the iron was just 200 kg too little 😁 I would do SBD and clean and push jerk (or jerk). But I don't cycle 6 months out of the year.. I only go to the gym.. and even during the cycling season I go to the gym if the weather is bad.. I think it's good for general health.. and my shoulders are bigger 😁💪
@fabianirsara9846 21 день тому
Please please please please do these exercises with flat shoes (or barefoot for that matter). Those cushioned(!) sneakers have a drop of 4-10mm. This severely impacts your natural range of motion. Also the soft sole actually makes you soooo much less stable than if you were to just stand barefoot. Do yourself a favor and do it properly
@faisalaldbas7608 13 днів тому
this is helpfull thanks homie
@MattTraynar 22 дні тому
I dont know who gave you guys access to my search history but I'm training for a 200 miler in June and I was looking for something just like this (and your recent endurance video) just last weekend. Perfectly timed and both great vids - thanks!
@gcn 21 день тому
Did we not tell you? We're mind readers now!
@kokonanana1 21 день тому
Check out Dylan Johnson’s UKposts site. His advice is from a current pro cyclist.
@talljason1984 21 день тому
As a beginner rider with a leg imbalance due to previous surgery, the single leg exercises have been so important and have made cycling easier. I’d add flexibility and watching range of motion in strength exercises can be beneficial. For example, if you can reach a similar hip hinge angle while strength training (squat, Bulgarian, etc) to match the hip angle while on the bike, it helps me know/learn which muscles to engage and translate the movement.
@johndoiron9615 21 день тому
I broke my hip in a fall six years ago and got a full hip replacement. Single leg work has been a huge thing for me.
@chrisridesbicycles 21 день тому
Very useful and well explained. A Q&A with Carl would be great.
@gcn 19 днів тому
Nice thinking! We'll see what we can do 🙌Any questions you would ask him?
@chrisridesbicycles 19 днів тому
@@gcn I would be interested in exercises for a restricted home environment where you can‘t have gym equipment and restrictions like a low ceiling. (Try anything that involves jumping in a basement)
@cb6866 21 день тому
Thank you JLW , Carl , and crew...
@davidsnapp3145 21 день тому
Great timing - have just begun to deal with my leg imbalance due to a knee injury that I always favour with the other leg. Bulgarian split squats are just the motivation I needed today. Actually did 3 sets wtih no knee pain - but it definitely showcases my imbalance!
@ollierrides 22 дні тому
James' presenting in this 👏🏻👏🏻👏🏻
@gcn 21 день тому
Never lets us down 🙌
@scottwatson7844 21 день тому
Deadlift is a very technical exercise which many people get wrong. Best to get someone to watch you perform this exercise to make sure you are doing it correctly.
@baltsu 21 день тому
Easier to do with Hex bar
@gcn 19 днів тому
If you're not confident in the gym it's always best to get a helping hand - with bad form you can do some damage 👀
@MatthewBlue-yg1wk 20 днів тому
Well done: good spirit and camaraderie!
@ianlaker9161 21 день тому
I can vouch for the fact that these exercises look easier than they actually are. At 63 and training for Ride London 100 next month, I'm a regular gym-goer and do some of these exercises. Some of these I don't thoiugh so it's a useful reference. I would also recommend weighted squats using a barbell resting on the shoulders. I do that with 15kg on each end. You really feel it the next day on your inner thighs but that goes away the more you do.
@leehewitt9559 21 день тому
Nice one James !👌
@carolinemcgauley4776 19 днів тому
The step ups weighted with a high step are a game changer. Thanks. Good video. Will put to use
@gcn 19 днів тому
It really can have a big impact on your riding🙌
@dontaylor8540 14 днів тому
Thanks I'll start implementing these into my regiment.
@jthomp1254 20 днів тому
love cross training! hope for more of these vids :)
@michaelmcmahon1376 19 днів тому
Some new exercises I can incorporate into my workouts, thanks 👊
@gcn 19 днів тому
Boom! That's what we like to hear 🙌
@gefloigle 13 днів тому
The 7 exercises recommended in the video, in order, are: 1. Bulgarian split squats 2. Deadlifts 3. Reverse lunges 4. Leg presses 5. Step ups 6. Kettlebell swings 7. Plank with shoulder taps
@perrymiddlemist9969 21 день тому
Great video. I was looking to move on from body weight exercises to more progressive strength training. I have a bench and weights (no leg press though), but I have been using the Wahoo training plan, which only uses body weight.
@funkmasterjay 16 днів тому
This is perfect for my first century. Im doing Ride London 100 miles in May.
@user-qj9up1jk3e 22 дні тому
I kinda have a love hate relationship with Bulgarian Split squats- on one hand I pretty much die after the first the first set all ready but great for the quads and balance 😢
@brianwheeldon4643 21 день тому
Great, thanks
@gregoryneedsaname 21 день тому
Yessss deadlifts and kb swings! All you need are squats and you're on your way to monster quads!
@gcn 19 днів тому
Are you suggesting we don't have monster quads? 👀
@flurblewibble7735 21 день тому
An excellent set of exercises apart from the leg press - definitely one to avoid. A lot of people do it incorrectly and put too much strain on the lower back. Kettlebell swing with correct technique - the best exercise ever. Bulgarian split squats and deadlifts always good exercises with the correct technique.
@letsgetbusychild 21 день тому
Deadlifts are bad with bad technique. Leg presses are good with good technique.
@maroonfernandez4078 22 дні тому
I need this
@gcn 22 дні тому
You're not he only one! Us cyclists hate taking time off the bike 🤣
@HkFinn83 21 день тому
I think hanks form on all of them are pretty good. And the kettle bell swings were very good imo, better than most people you’ll see doing them at a commercial gym (if you ever see anyone even try)
@gcn 19 днів тому
Rumor has it this was not Hanks first rodeo 😉
@henkdevrjes9640 22 дні тому
This is fun and informative video bit wheight lifting wise pretty basic. I mostly train with wheights in the gym but love riding in the weekends i am always wondering how the two combine/interfere with each other. I would love a discussion with an exercise scientist with more of a focus on wheigt lifting like Menno Henselman or Mike Israetel.
@irfuel 21 день тому
If it's not hypertrophy related you shouldn't be asking mr. Israetel.
@icaro356 18 днів тому
sabe demais!
@nelsonhibbert5267 21 день тому
I've spent a few years in gyms doing strength work to compliment the bike. Unfortunately it doesn't really translate to an increase in performance. It's difficult to make weight training specific enough to replicate a pedal stroke. The closest I've heard is the kind of training Chris Hoy and Craig MacLean used to do, where they would add weight plates to their bike (Craig would fill his frame tubes with lead shot) and then push large gears up steep hills with the brakes on until they would reach a point of muscular failure (often at the expense of falling off!). Graeme Obree used to do hill efforts in a huge gear, and Fanceso Moser did a similar form of training under the advise of Italian coach Aldo Sassi.
@jempanuncialman9361 22 дні тому
I gonna try this.
@gcn 21 день тому
Let us know how you get on!? 🏋
@jempanuncialman9361 21 день тому
@@gcn I will try it if it works in our local race.
@jonathanrobinson2628 21 день тому
Yes, all decent exercises for the lower body and to improve cycling performance, but you shouldn't neglect the upper body. For general health and wellness, a strong, balanced physique is important. I obviously understand that upper body strength is largely unimportant for cycling performance, but the lack of strength in high level cyclists is somewhat disabling in day to day life. A reasonable rule of thumb for average sized people is that you should be able to bench your bodyweight, squat 1.5 times your bodyweight and deadlift double. Overhead press is around 0.7 times your bodyweight. Attain those levels and you're strong enough that day to day life is easy, but you won't be carrying so much muscle that it is detrimental to your cycling performance.
@HkFinn83 21 день тому
‘Disabling for day to day life’ Oh come on😂 I’ve never ever met a young moderately healthy person who was so weak in their upper body it was ‘disabling’. Imo if you enjoy lifting weights do it, you don’t have to rationalise it
@jonathanrobinson2628 21 день тому
@@HkFinn83 I competed a bit as a kid in time trials (nationally once) and stopped when I was 16. I then took up weight training (and took that too seriously too). But I'm actually fitter and faster now on the bike aged almost 40, despite being more than (measurably) twice as strong. You can be both fit and strong. I do think the the term 'disabling' isn't unfair. Many endurance athletes are unable to any pull-ups, for example. This a level of strength that is prohibitively low for many day to day activities
@papagodzilla5465 21 день тому
I dont go to gyms. A pair or two of dumbells and a quality hand grip strengthener and i'm good to go. I do a dumbell set per day, sometimes 2. its super quick to do so there is no reason not to do so. The grip strenghtener can be done while watching a tv show or something. including these little quick exercises into my daily routine makes it super accessible and dont take too much of my precious time. I saw a huge gain in my bike endurance. And Its very important to buy a quality hand grip, i broke a couple of cheaper ones, its just a waste of money. i highly recommend the GD grip pro 70.
@gcn 21 день тому
Did it take you a while to know what works well and how to get good form? The benefit of the gym as there will be PT's that can help you out 🙌
@papagodzilla5465 21 день тому
@@gcn well its a slow process for sure, but it fits so well in a day. i would say, the dumbbells routines took longer than the grip strengthener to see a big difference. But the grip/forearms routine was pretty fast. i even got rid of wrist pain after longer rides. UKposts really helped to find good forms and posture.
@ThomasNing 21 день тому
1. Squats 2. DEADLIFT 3. Lunges
@STX340 21 день тому
Looking into incorporating some of these in my program. What would anyone recommend for a good start weight for the kettle bell and the leg press?
@simonsepic 22 дні тому
That was a catchy vieo name I briefly saw haha
@gcn 22 дні тому
Made you click through to comment though, right? 😉
@simonsepic 22 дні тому
@@gcn I would always click anyway.
@gcn 22 дні тому
@@simonsepic That's what we like to hear 🙌
@davezzzz172 21 день тому
I used to lift weights, but stopped doing lower body exercises 10 or 20 years ago. I recently started doing split squats, but found they absolutely killed my patellar tendons (mostly the rear leg). I'm 64 now, and I'm not sure any gains from doing leg-strengthening exercises are worth the (high) potential for injury. (I used to do a lot of leg presses in the off season, but was always disappointed that my leg strength really didn't translate into strength on the bike.)
@mommamooney 21 день тому
I keep telling myself that I need to add strength training. Maybe I ought to start
@monoshiki97 21 день тому
pull ups is great too, do all grip and variations.
@adadinthelifeofacyclist 21 день тому
Watching Hank's deadlifts made my lower back sore. Yes it was straight, but needs to be more upright - bend your knees more!
@George-hl2xm 9 днів тому
The deadlifts is a good exercise but I prefer the power clean it works more muscles and is a great cardio exercise as well
@romanluu 21 день тому
In my opinion one should also do some exercises for other muscle groups, not just those used in cycling. Yes, these exercises will benefit your cycling performance greatly, but maintaining some muscle mass (and strength) in other areas will benefit your overall health (and thus in a way also keep you on your bike for longer). And I mean, since you already are in a gym, might as well make the most out of it.
@patrikhalen460 21 день тому
Holy shit!! It was gut vrenching seing how you did not pay attention putting the stops on the leg press! It will definitely result in extremely nice injuries if you drop the weight!!
@nickname45671 19 днів тому
what would be the optimal foot height for bulgarian split squats?
@gregorybertrand645 21 день тому
"You can prevent injuries by adding a strength session into your routine." Now you tell me, cheers, Hank.
@caperider1160 18 днів тому
Bulgarian vs. reverse lunge. How are they different?
@hobooverland6436 11 днів тому
If you were, oh I don't know, say, 54, over weight and out of shape, I guess you'd start by just doing two or three of these exercises, right? At 19st, even doing them with just body weight, I wouldn't be able to walk for a week...which would completely put me off doing them again. Good video, I enjoyed it.
@briananderson5102 22 дні тому
Fantastic. Im starting lifting program after years away. Such a helpful video. Hard to find videos that are informative without "influencer" testosterone guy selling supplements
@gcn 21 день тому
Glad you enjoyed it! 🙌
@Slashfart 21 день тому
How often do you reckon this routine should be done per week?
@OperationDarkside 22 дні тому
Great title for a video "GCN1121 240416 7StrengthExercisesForCyclists YT1" xD
@gcn 22 дні тому
Catchy right? 👀
@MTBGrizzly 22 дні тому
All about that algorithm
@gcn 21 день тому
@@MTBGrizzly Just don't feed it after midnight... is that right? Or have we got mixed up 😵💫
@keithmaclure9101 21 день тому
Just need to stop watching the matrix in raw form...! 🫣😂
@ajickdesign1998 22 дні тому
i don't have leg press machine, what the best alternative for that? thanks
@HumbleWolves 21 день тому
If you have it a trap bar or dumbells/barbell squats. If you dont have the material, try squatting with a loaded backpack.
@carlosuertefelipe2308 21 день тому
Is seated leg press acceptable? 🤔
@EGL24Xx 21 день тому
6-8 reps on a bodyweight Bulgarian split squat, especially with the rear foot so low, is very easy...
@sigfreed11 20 днів тому
2:22 should it be a slower descent?
@speedsociety9177 22 дні тому
reverse lounges, bulgrarian split squats and step ups seem to be very similar, I guess the advice is to not do all of them in the same session?
@irfuel 21 день тому
Yes you can. More volume is not a problem.
@randybottphotography 20 днів тому
I find most cyclist do too much in the gym. Since we are built for endurance, high reps are the standard. I've learned that since I spend so much time on the bike, I do 3 set of 4 heavy squats OR deadlifts (usually 315 lbs) then 4 sets of 4 heavy lunge OR step ups, OR single leg leg press. That's is. Then do my threshold of VO2 max efforts on the same day. This has made me much stronger on the bike than doing higher reps. Also, the fact that the trainer did not have him roll his elbow in to tighten the upper back on deadlifts concerns me.
@trbeyond 21 день тому
People can keep this simple, do a few sets of the following : hinge exercise, push exercise, pull exercise ,squat exercise, press exercise and core.
@andyday3571 19 днів тому
Doing these exercises can you use a vibrating plate
@gokhanugurr 21 день тому
Turkish Get-up is best 🤟😉🇹🇷
@Paul9 21 день тому
Great video. I always think it’s odd seeing a personal trainer wearing foam flumps on their feet. How can anyone with knowledge of biomechanics think they are a good idea. Natural footwear all the way!
@thulelemoreki 21 день тому
For cyclists, what’s the limit for progressive overload?
@vesalehtinen4534 21 день тому
Unless climbing as fast as possible is your number one priority in life, you should also do upper body excercises. Especially if you don't wanna look like a twig.
@MTBScotland 21 день тому
what would be good if you have dodgy knees?
@DB-sj8km 3 дні тому
Walk backwards on a treadmill (that isn’t on), or backwards up a slight hill, or pull a sled backwards. If you can’t do split squats on a flat surface then elevate your front leg. Basically, lower the weight on the leg doing the most work. You can progress your way up, but the only way to get stronger with bad knees is to strengthen everything around your knees, and the knees themselves. Walking backward on an incline or with resistance will definitely help.
@MrTheMrLol 17 днів тому
"do weight training for injury prevention" only trains legs like a boss
@jordanlowrie4874 15 днів тому
6-8 reps ... How many sets though ?
@whatwelearned 22 дні тому
Always get nervous when I see cyclists' twiggy bodies doing compound movements 😁😅
@gcn 21 день тому
How do you think we feel! The only way to get better is to practice though 🙌
@perrymiddlemist9969 21 день тому
Doesn't the Bulgarian Squat duplicate the efffect from the leg press working the same muscles? If so, you wouldn't need a machine to do all of the exercises here.
@r2d2fromstartrek 22 дні тому
Nice title
@gcn 22 дні тому
🙃we were a bit too keen to get out on our bikes today 🙂
@briananderson5102 22 дні тому
What was the title?
@r2d2fromstartrek 22 дні тому
@@briananderson5102 check the other comment
@gcn 21 день тому
@@briananderson5102 Pfffff 💨 and it's gone 😉
@richardbrabbs8283 21 день тому
How funny would it have been if si or olllie did this video think hank was definitely the right choice
@biomyko 19 днів тому
Hey, everybody. Tell me how you add strength training to your bike training routine? Do you do a separate week or how do you do it? Share your experience :)
@irfuel 21 день тому
Bulgarian split squats in a video with "easy" in the title .... right 🤣
@sosci8888 19 днів тому
Buy yourself an rowing machine. Three times a week for 20 min will bring you so much benefits.
@sergeikulichkov7748 21 день тому
These exercises are great but not easy. Deadlift is especially hard to get right.
@rickybobbycarriere6430 21 день тому
Bike or no bike, if you're not doing a regular strength training program you are simply missing out.
@mb10kx 22 дні тому
legs are sore enough from riding already
@overcookit1433 21 день тому
How many days did Hank need to recover, so he could move without hurting muscles he didn't even know he has got?
@gcn 21 день тому
we've not seen him for ages. The telegram message he sent said that he was stuck in bed or something 🤷
@overcookit1433 21 день тому
@@gcn Now he knows what it will be like in 50-60 years...😅
@jameslee-pevenhull5087 21 день тому
The only machine you need to make friends with is the Step Mill. A 15kg backpack. 1 hour at 60 steps/min is your challenge.
@gabrieltimar3028 15 днів тому
If you do all of these things on any given day, for the next 3 days you will not be able to cycle hard at all. Weight exercises and cycling are somewhat hard to combine.
@phoenixinthetrees1446 21 день тому
I'd avoid the leg press machine as it puts strain on your pelvis and lower back - not what cyclists need - and your body is crunched into an even more extreme position - with your knees close to your chin - than it is on a bike. Stick to deadlifts and squats, and the variations shown here, which are otherwise completely fine.
@twinpiperzed7222 17 днів тому
I’ve found the leg press great, I can’t do squats because of a bad back , I’ve had no back issues using leg press even using heavy weight
@nightsfalling 19 днів тому
James needs to fix his butt wink in the deadlift because that can cause an injury.
@joowwwllllll666 16 днів тому
Wouldn’t call a deadlift easy. It’s pretty complex 😅
@matlindell5022 21 день тому
Kettlebell swings were a bit shitty ,weren’t they?🤔🥴
@HkFinn83 21 день тому
I thought they were fine. Better than most people at a commercial gym (when you do actually see someone try them).
@SlicedSlappy 15 днів тому
super-expensive gym. Wal-mart dumbells
@user-rj1ml1um9x 22 дні тому
I think it's time to fire the guy who uploads the vids😅
@gcn 22 дні тому
We're all just a little woozy post gym workout 😵💫
@wendellreis4338 21 день тому
bulgarian split squat is the worst execise ever, but if you want results, just do it.
@faisalaldbas7608 21 день тому
why does this dude say "kay ji "insted of kilo grams
@cathalmccionnaith8268 13 днів тому
KiloGram = KG
@faisalaldbas7608 13 днів тому
@@cathalmccionnaith8268 i know but its weird i guess
@chrishey6891 19 днів тому
7 easy exercises....step 1 join a gym :-( 🤦♂
@gnzoeinyggh 19 днів тому
If you don't bench, you don't go to gyms.
@milkshake69O 22 дні тому
Whats up with the title? 😅
@gcn 22 дні тому
Nothing much, what's up with you? 😉
@milkshake69O 22 дні тому
Man i love this channel 😃
Суспільне Харків
Переглядів 369 тис.
Ми - Україна
Переглядів 365 тис.
tristantakevideo
Переглядів 97 тис.
Global Cycling Network
Переглядів 99 тис.
Global Cycling Network
Переглядів 699 тис.
Global Triathlon Network
Переглядів 109 тис.
ag_soccer team
Переглядів 2,8 млн