Well, I've been looking all winter to keep the exercise up so I will be in decent shape come spring when I get a new bike. Having read the January/February issue of Bicycling Magazine 4 times cover to cover out of the need to day dream a little, I finally happened to read some web links on page 12, and found the exercises listed below.
I don't have a stability ball, but when I did the all the other exercises I could, I found myself huffing and my legs shaking which I took to mean that they were actually doing some good. I look forward to doing them again.
Click
here to see the corresponding videos from
Bicycling Magazine.
1. Lift-off lunge: Keep yourself as tall as possible, as if a string is pulling you straight up. Lunge position: right foot front, left foot back. Hands out as if they are on handlebar. Dip yourself down until your back knee is on the floor, right shin is vertical. Don’t let it move forward over the toes. Stand up on your right leg keeping your left toe pointed and bring it off the ground.
10 reps , switch sides, slow and controlled.
2. Reverse Hyper-extension: Develops lower back strength and glute muscles for pain free ride. Needed: Inflated stability ball.
Drape yourself over a stability ball, stabilizing youself with your hands. Legs hang behind you. Contract your glutes bring both legs up and behind you and return. Focus on using the glutes to do the work, should not cause pain.
10-12 reps, slow and controlled.
3. Hip Hinge: Lengthen and strengthens hamstrings that are used in the upstroke of pedaling for more fluid motion. Needed: 10lb. dumbells.
Stand tall, tilt forward while taking one leg back, forming a T. Tip forward from the hips, keeping back straight to T and return.
5-6 reps, switch sides.
4. Pigeon Pose: Lengthens the length of your body.
Looks like too much stress on knees. Ouch.
5. Cross Lunge: Strengthen focus on outer glutes that get underused and puts power into quads and hamstrings that push the pedals. Needed: 10-15 lb. weights.
Stand with feet hip-width apart holding 10 lb. dumbells. Pretend standing on a giant clock facing noon. Step back with you right leg all the way behind you to the 8-oclock position. Dip all the way to the floor kissing the ground with that back knee.
Alternate legs 10 reps for each side.
6. Hip Bridge: Lengthens hip flexors, strengthens back of legs. Adds flexibility and strength to pedal stroke. Needs: Inflated exercise ball.
Lay down on floor with heels on ball. Contract glutes and lift hips straight up to for a stright line. Then use hamstrings to roll the ball towards you. Lift curl, push out and lower. When stronger, don’t lower and stay elevated.
10-12 reps.
7. Winged Plank: Develops core stabilizing muscles.
Pushup position. Pull left leg up so foot just touches right knee, twist out so inner tight is parallel to floor.
Alternate sides 10-12 (5-6 per side) keeping body straight.
8. Speed Skater: Strengthens hip flexors pull pedals up and glutes which keep you stable in the saddle. 2 for 1 strengthening move. Needs: step or bench.
Plant front foot on bench 12-18” high with back leg behind. Maintain 90-degree bend in front leg. Bring back foot forward to touch bench and return. Keep arms out for balance.
10-12 per side, controlled
9. Box Jump: Develops snap in legs using snap in legs and core stability. Needs: step or bench.
Two-footed jump on 12-18” high bench with soft bend in landing.
10-15 jumps, controlled
Hayes Carll on NPR: http://www.npr.org/2011/02/24/133414287/hayes-carll-honky-tonk-prankster
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