hey I'm dr. Sam a physical therapist here with REI co-op and with the help of
Anna we're gonna run through some exercises with you crash training for
Road Cycling is really important to try and help prevent injury and help you
feel confident as you build up that mileage for road biking the exercises
we're going to do are walking lunge with rotation single leg deadlift goblet
squat plank with single arm row bridge with hamstring curl back extension nerve
glide during this video we'll do a quick demo of each exercise and lay out a
basic training plan for you remember before you start any exercise to consult
your doctor or physical therapist if needed walking lunge with rotation let's
warm up with the walking lunge and rotation exercise to really get your
body ready for all the other movements we'll be doing just to remember as
you're doing the walking lunge to keep everything in a nice alignment from your
hip to your toes and trying to stay nice and tall as you rotate through ideally
you want to be able to go about ten spaces out and ten spaces back one way
to modify this if you're short on space is just like Anna taking a couple steps
at a time or not going as deep into that lunge single leg deadlift to really
focus on balance as well as building up the endurance of your hip muscles the
single leg deadlift is a great way to work on that knee control as you're
working on dynamic balance here and you can see as Anna goes over she's keeping
that back nice and flat not letting those hips wobble or her knee vary too
much try to do about 15 to 20 each side per set a nice way to make it easier is
to go into this kickstand position and Anna's still focusing most of her effort
on that front leg and if you're really looking for a challenge you can go into
a full extended position really working on endurance of those back muscles
goblet squat with the goblet squat you want to make sure that when you grab
that weight you're holding it nice and close to your chest so that as you go
into the movement it doesn't go too far away from you and Anna's going into the
squat she's making sure those knees don't dive together or that they're
coming too far over her toes one nice thing with this added weight is that it
really starts to get those back muscles involved so we're building up that
endurance that we need as we go through all these activities to make it easier
still try to have a weight in front of you but grab a lighter one if you can
because we really want to get those back muscles to be working during this
exercise plank with single arm room when you're getting into the plank position
it's important to remember to keep that core nice and stable maybe tuck that
belly button to your spine to really create a flat back here and then as
you're lifting that make sure as Anna's doing here not to let your hips rotate
so that might mean really setting your feet nice and far apart to feel stable
you're gonna want to try to do about 12 to 15 on each side and then to make it
easier you can come down to your knees and really focus on a clean row here
Bridge with hamstring curl as you get into the bridge with this exercise you
want to make sure that your back stays nice and straight so pulling that belly
button to the spine and really lifting up into that position through your
glutes and then as you do the curl maintaining that bridge and is doing a
great job here of really focusing on keeping a nice straight back she's only
gonna do a few for us but try to get through 20 and make sure that you're
breathing throughout the exercise to make it easier and it's gonna go ahead
and just do some bridges without the hamstring curl and then to make it
harder she's gonna go into the single leg version back extension a great way
to work on building that endurance of those low back muscles is to strengthen
them through this extension exercise here Anna's gonna make sure she can
really curve with the shape of the ball and then extend through not really
hinging or overextending at any portion of it try to see if you can do about 20
and only goes as high up as you feel comfortable nerve glide with longer
rides and all that compression against your wrist from the handlebars these
nerve glides are a great way to keep that nerve nice and healthy
so here Anna's just thinking about extending her arm as her head goes
towards her same shoulder that way we're not putting too much pressure on that
nerve only go as far as you feel like there's a comfortable stretch so don't
overdo it if you start to feel some tension in your arm and is only gonna do
a few for us but try to do about 15 to 20 each side
now that you've gone through that once take a little break maybe a couple
minutes and see if you can go back through that two to three more times
when planning out your week try to do this two to three times intermixing some
cardio and rest days if you got a race in mind try to plan starting this six to
eight weeks beforehand here's a reminder of the exercise list again with the
number of suggested repetitions if you'd like more information check out our
other videos good luck out there