The Discus Thrower targets the glutes, quads, obliques, abs (transverse), and delts (medial, posterior).
The Arm Circles exercises targets the delts (anterior) and abs (transverse).
Weight Swings target the obliques, abs (transverse), delts, biceps, and triceps.
Let’s try out a simple circuit program for sprint-distance racing that will pay dividends quickly—and hopefully convince you that a well-designed strength training program can dramatically improve your performance all season.
The dumbbell deep squat uses both legs simultaneously, but you will focus on contracting the muscles in only one leg at a time.
Knee raises also work the muscle required for pulling your foot back to the top of the stroke, but instead of using a machine, this exercise requires that you lift your own body weight.
This exercise builds upper-body stability by replicating the force that you must counter to hold your body in the correct position.
The step-up also focuses on the push portion of the pedal stroke, but now you have to lift your entire body weight up against the force of gravity.
Before your next ride, take 8 minutes to try this pre-ride warm-up from pro cyclist Tom Danielson.