Plyometric Exercises for Cycling

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Cyclists train to develop power for events like sprinting, accelerating out of corners and attacking. On the bike, power is more important than pure strength, because bicyclists need not only to be strong enough to push a hard equipment but also have adequate power to turn the cranks rapidly because gear. Plyometric workouts instruct the body to turn strength into power and to power successfully with challenges on the bike.


Plyometrics refers to an explosive leaping workout that triggers a muscle to reach its optimum force in the shortest quantity of time. The concept is that if a muscle is stretched prior to a concentric contraction, or a reducing action, it’ll then contract more rapidly and forcefully. If you consider your muscles as a spring, performing quick, explosive exercises causes your muscles to develop energy then powerfully release it. For bicyclists, this training bridges the space between speed and strength. Plyometrics likewise improve coordination and balance.

Plyometrics Program

The best time to perform plyometrics is throughout the off period when you don’t need to fret about tiring your legs out before competitors. Chris Carmichael, Lance Armstrong’s former coach, suggests that bicyclists perform plyometrics followed by high-intensity intervals, which instructs the body to move the power developed through the plyometrics on the bike. Do the exercises two times a week, warming up for 10 minutes prior to the plyometrics.

Squat Jump

Perform this exercise in tennis shoes or barefoot. Begin with your arms at your side and feet just broader than shoulder-width apart. Keep your weight back as you lower your hips to squat down to knee level. To protect your knees, keep your knees even with or behind your toes. When you reach knee level, blow up straight up in the air. Swing your arms as you try to jump as high as you can. Bend your knees as you land and promptly perform another jump. Start with two sets of 10 jumps, resting 1 minute between sets, and work your means around 3 sets.

Box Jumps

Place a box in front of you. This need to be the height of 2 stacked aerobic actions and must be protected on the floor so it does not slip. With feet simply bigger than hip-width apart, deal with the box. Lower back into the squat position you presumed for the squat jump. This time, jump onto the top of the box – and jump quickly when you’ve actually reduced into the squat position. Step back down off the box and repeat for 2 sets of 10 jumps.