{"id":1249,"date":"2017-07-20T09:14:04","date_gmt":"2017-07-20T16:14:04","guid":{"rendered":"http:\/\/nakoalife.com\/?p=1249"},"modified":"2017-07-20T09:14:04","modified_gmt":"2017-07-20T16:14:04","slug":"4-exercises-increase-power-bike","status":"publish","type":"post","link":"http:\/\/fananddigital.com\/nakoafit\/4-exercises-increase-power-bike\/","title":{"rendered":"4 Exercises to Increase Your Power on a Bike"},"content":{"rendered":"

Whether you are a competitive cyclist, weekend mountain bike warrior, freestyle BMX rider or casual beach cruiser rider, it is very important to put POWER into those pedals! From a biomechanical standpoint, most of this power will be generated from HIP EXTENSION, and the main engines for hip extension are the GLUTES.<\/p>\n

When addressing Glute development for any kind of cyclist, it is important to focus on both:<\/span><\/p>\n

A. POWER\u00a0<\/strong>– ability to produce force quickly<\/span><\/p>\n

B. STRENGTH\u00a0<\/strong>– amount of force that can be produced <\/span><\/p>\n

Another reality is that many people who prioritize some form of cycling as their main activity are not necessarily your avid gym goers. \u00a0So here are 4 exercises to increase your pedaling power that ONLY require your own body weight<\/span><\/p>\n

and a workout bench:<\/span><\/p>\n

    \n
  1. Seated Vertical Jump<\/strong>: A power exercise that mimics producing force from a standstill position (ex. Bottom of a hill climb, or beginning of a race)<\/span><\/li>\n<\/ol>\n

    Execution- Begin seated on a bench with knees at 90 degrees and hands on hips. Explode vertically as high as possible, make sure to land softly in a squat position. 3-4 sets of 5 reps<\/span><\/p>\n