Repairing or upgrading your bike! Look for items on UMB site Discussion board for bike fanatics! Visit the UMB store!
Css Menu Javascript by v4.3.0

Biking-Specific Lower-body Exercises for Technical Riders

Leg dips. This exercise gives you extra power in your thigh and buttock muscles. You'll have more power to get over big objects at low speed, or to fight your way up a steep spot after you've lost momentum. Beginners should start using only their body weight. Conditioned riders should work up to around 10-20% of body weight in each hand. (Each rep consists of two dips, once on each leg.)
Exerciser Set 1, 5 reps Set 2, 5 reps Set 3, 5 reps
Female, beginner No weight No weight 2 lb each hand
Female, conditioned 5 lb 10 lb 10 lb
Male, beginner No weight 5 lb 10 lb
Male, conditioned 15 lb 20 lb 25 lb

Stand in a slight squat, feet about a foot apart.  Throw one leg backwards and sink down  until the knee is at 90 degrees. Push back up, drawing the free leg back under you. Repeat using the opposite leg.
Here's a twist to make this exercise tougher, and more bike-specific: With your elbows at your side, raise your forearms until the elbow is at 90 degrees. Keep the tops of your hands up, in the "handlebar" position.

Hamstring lifts with rowing.
  This exercise toughens your hamstrings, gluts, lower back, and upper back muscles. You'll have better "backstroke" power while pedaling, and more strength to pull the bike up onto ledges.
Exerciser Set 1, 10 reps Set 2, 10 reps Set 3, 5-10 reps
Female, beginner 5 lb 10 lb 15 lb
Female, conditioned 10 lb 15 lb 20 lb
Male, beginner 15 lb 20 lb 25 lb
Male, conditioned 20 lb 30 lb 40 lb

Stand with the feet about a foot apart, dumbbells held with the top of the hand facing forward. Bend straight forward from the hips, letting the dumbbells swing forward to a hanging position. Straighten up, and as you rise, pull the dumbbells straight up to your shoulders. Bend forward and lower the dumbbells to repeat.

Heel raise.  This exercise will help you power a standing sprint, and give you more shock absorption as you land a jump. We'll do more reps, slower, to work your "slow-twitch" calf muscles.
Exerciser Set 1, 20 reps each foot Set 2, 20 reps each foot
Female, beginner No weight 5 lb each hand
Female, conditioned 5 lb 10 lb
Male, beginner 10 lb 15 lb
Male, conditioned 15 lb 25 lb
Hold the barbells at your side. Lift one foot slightly, keeping your toe on the ground for balance.

Push upward with your planted foot, rising as high as you can. Slowly lower yourself back down.

Do the full number of reps with one foot before switching over to the opposite foot.

Race Training Specific Guidelines Resistance Trainers Powertaps Upper Body Lower Body