Strength Training For Cyclists & "Shelter In Place": A Home Workout Routine

Complying with the recent "shelter in place" order for the state of California, and elsewhere, means citizens should avoid public gatherings.

One of the many businesses affected in this shutdown has been workout gyms, a place where many cyclists have been making strength gains that are translating to more power output on the bike. 

So what can Athletes do at home to maintain the strength they have built?

And is it possible to make additional gains while complying with the "shelter in place' order"?

To answer both of those questions we contacted Shawn Wayland of Simple Fitness By Shawn, a former professional cyclist turned body-builder who is leading the way to help cyclists integrate year-round strength gains that enhance cycling performance. 

This weeks podcast is all about home gym routines and exercises that will help you get stronger on and off your bike during these times of crisis!

Listen To The Full Episode: 
https://bit.ly/HomeStrengthTrainingRoutineEP43
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Workout Routine Notes From Shawn:

"I recommend Athletes pick a squat and single leg push maneuver (like a lunge or split squat), a calf variation, some sort of pulling (RDLs), as well as a glute bridge variation, then scale it to their level of ability with the equipment they have available at home." 

Squat/Single Leg Push Maneuver Exercises: 
Squat, split squats, goblet squat, Zercher squat (if no barbell holding something like a big box), banded squats, reverse lunges, Single leg Bulgarian split squat, single leg pistol squat, single leg step-up, squats on a bosu ball, dumbbell loaded lunges, contralateral dumbbell loaded lunges, front leg on bosu ball lunges, step ups, farmers walks, suitcase carries, banded lateral shuffle (glutes)

Romanian Dead-Lifts (RDL's):
Dumbbell RDLs, single leg RDL's, single dumbbell RDL, sumo dumbbell deadlift, single leg contralateral loading RDLs

Calf-Variation:
calf raises, single leg calf raises

Glute Bride/Variation/Core:
Glute bridge, glute bridge with band, kettlebell swings, planks, ab roll outs, superman's, single arm rows, bird dogs
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We hope you enjoy this episode of the BWC podcast and it helps you make 2020 your best cycling season yet!
#TrainYourPotential
Until Next Time, Be Safe, Train Hard, & Have Fun!
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-Brian and Joy McCulloch
Big Wheel Coaching, Inc.