Cycling Strength Exercises

Hip /Core Strength for Cycling

Goal: Increase gluteus medius strength and stability, particularly on left side

Core Strength /Stability for Cycling

Goal: Increase strength and stability of the pelvis while the arms and legs move

BOSU Push-Ups

Neck/Shoulder Blade Strength for Cycling

Post Ride Stretch Routine

Single Leg Pedaling Drills

Joe Friel’s Single Leg Drills: On a trainer or a flat, low-traffic road, unclip one foot and rest it on a chair or rear of the bike so that you are left to pedal with only one leg. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting up through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition, and minimizing any clicking or “dead spot” sounds in the crank. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times.

Balanced Movement Online Programs

NEW!! Full and Half Marathon Strength & Skills Program 14-20 weeks of focused strength and stability routines to prepare you for your fastest, strongest marathon or half marathon yet -- injury-free!

4 expertly crafted routines appropriate for all levels & in all phases of the training cycle

A perfect complement to our in-person Running Strength & Skills Class, this subscription gives you access to ALL our weekly online running workouts!

8 week program leading up to Little River Trail Run in January

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Balanced Movement for Endurance Sports - Weekly Workouts

12 weeks of strength & skills for running on tough terrain Training for Uwharrie Mountain Run

9 weeks of theme-focused trail running strength & skills workouts

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Running Skills live stream follow up
Thanks to all who joined our first Running Skills and Strength live stream home workout. Here is an extra tidbit: More Isn’t Always Better Many of the exercises we do for Running Skills and Strength involve ending in the Running Position. The goal being to train the use of the hips to control […]
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Online sessions and classes available now!
We've all been adjusting to the "new normal" amidst the COVID-19 outbreak, and we hope you're hanging in there. At Balanced Movement, we've been working hard this past week to transition as many of our services as possible to an online / remote format. Read on to learn about our current offerings.
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These routines were inspired as a way to prepare for optimal performance in at a race event. Most of us could use something to smooth out the pre-race jitters, mental chatter, and taper tantrums.
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Core Corner: Single Leg Squat Cone Touch
The objective of this move is theoretically simple, but realistically challenging exercise is to refine your control when on one leg so that your energy expenditure in running goes toward moving you forward, not just holding you upright.
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