BEST 4 gym exercises for cyclists

[@johnsenior478]

Really useful… and..no wonder you’re so strong on the bike, split squats are a killer and it’s good to see a coach who walks the walk..those quads of Tom’s - I’m in awe. Only need to 4x the weight I’m currently using..!!

[@hugoed3740]

Another straight male here, Coach Tom looks the part as well as talks the talk. I hope you benefit from his guidance in the gym and I look forward to seeing how you perform in your races in 2025. Best wishes to you both and Bailey.

[@bikewatcher5428]

Happy New Year and best wishes to both of you on the Engagement🥳🫶🫠

[@Harko-]

Excellent decision to step away from social media for a while, but also great to see you’re back! Coach Tom seems awesome, he explains very clearly. Best of luck for the new season, and enjoy your engagement! 🎉

[@maddynutt]

Thank you!!

[@mistersmith158]

Lovely and looks like great use of your time building strength to help you through your race season. You are inspiring me to do some strength training now.

[@maddynutt]

Honestly it is so worth doing! I feel SO much better on a bike when I have done a good amount of gym!

[@efraimlouisegolicruz795]

Happy New Year, Maddy! ☺

[@suzannesharp5078]

Thanks Maddy, technique reminders are always useful

[@RickRolling-tc7vb]

It's going to be a cracking year, lots to look forward to. I hope it all goes well for you and you have a heap of fun and win all of the races - or at least enough to keep you smiling. Stay safe, race smart, train enough to be dangerous.

[@maddynutt]

@@RickRolling-tc7vb thanks so much!! :)

[@valiantabello]

Felicitationes Maddy! Engaged! How exciting! Cant wait to see the new bike and all the podiums in 2025!

[@flojo7144]

Félicitations Courtney & Maddy! Also looking forward to another custom paint job!

[@maddynutt]

Thank you!!

[@TheBikeChallenge]

Congrats on the engagement and lauf sponsorship! Are you getting into ultra cycling too?

[@maddynutt]

@@TheBikeChallenge not into ultra! Sticking to stage races or one day races :)

[@joef2932]

Courtney you make your country proud

[@cristianmateos7653]

Holaaaa Maddy.. Feliz año !!

[@PedalToProgress]

Would you consider racing in the upcoming Grand Tour event on TrainingPeaks Virtual?! March 24-30 and it would be awesome to have you come and race it! Should have a really great turnout and would make for some exciting content

[@maddynutt]

@@PedalToProgress I’m not really into racing indoors! Find it super tough!

[@PedalToProgress]

@ no worries! If you reconsider your stance, give TrainingPeaks Virtual a try! The experience is much much different than Zwift racing (of which I’m not a fan). TPV is much more realistic and more dynamic than pure “watt-fests”

[@joecalarco2227]

Happy for you guys Kick ass in 2025

[@GeoffMoon-lk8se]

Are you going to Unbound Gravel?

[@maddynutt]

Yes :)

[@Cathartic_Cyclist]

As a straight male this is the first time I’ve thought “strong buns there fella”.

[@maddynutt]

@@Cathartic_Cyclist hahaaha

[@bombaclotta]

Are you riding Lauf bikes as well for races? Thank you.

[@maddynutt]

@@bombaclotta yes!

[@bombaclotta]

@@maddynutt nice! They're quite nice

[@simonnaylor9695]

I hope Lauf are OK with some sibling paint pen action 🙏

[@jenl1908]

Bailey is a lucky man 😂

[@alexlemay9579]

Couple of points: Knees over toes on Bulgarians doesn't lead to the instability and it's fine if the knee does track beyond. Your coach is extending his hips too much at the top of the RDLs. There's no benefit to pushing your hips forward as much as he does at the top of the movement. Otherwise this video is a good resource to show simple exercises for people to include in their S&C

[@wayne5741]

Agree. I didn't want to be the 1st to point this stuff out. To be fair on the RDL's, it seemed better in the single leg version. In addition to your comments, I'm surprised about the box squats. Plenty of research about advantages & benefits of full ROM squats versus knee stress from partials. Even though cycling will never really require that full ROM ability & strength, it's still a good overall health & strength option. On the box step ups, I personally don't coach for that amount of attention to pushing off on the front foot versus assisting with the trail leg, real life situations a person is going to do whatever comes most natural based on their ability and flexibility. The aid from the trail leg is a very functional ankle extension & stabilisation under load, great for mimicking out of the saddle stabilising & force production through the entire kinetic chain.

[@theedgecoaching1949]

Thanks, Point 1 - I agree, Knees Ove Toes is for sure fine, though I do find when I coach this "cue" like I do here, people find it easier to get right, and don't end up putting all the weight through the front of the foot / leg. Point 2 - I also agree, when doing a conventional RDL or deadlift it's a bad habit of mine to extent a little too much at the top, though I tend to stop doing this with heavier loads - I don't coach it this way though. As I am sure you can appreciate it's hard to get the key points across with a short explanation to suit a very wide audience.

[@theedgecoaching1949]

@@wayne5741 Thanks - You will note that although we did call this a box squat, it's not what I would actually class as a conventional box squat, as it does go to around parallel. Again, hard to get this right for a wide audience, but I find having the bench just as a reference point (whatever that height may be) to check yourself at the bottom of the lift is good for most, to essentially prevent each rep from getting progressively higher over time with fatigue. Don't get me wrong, I absolutely see the benefit from including a full ROM squat into the programming also.

[@wayne5741]

@@theedgecoaching1949 it's easy for me to criticise from a distance. Good exercise selection, and every coach will focus on slightly different aspects of technique.

[@randybottphotography]

Box squats are designed to build acceleration. The point is to sit on the box, completely relax, then explode up. You also need to use bands or chains. Watch videos of Louie Simmons and Westside Barbell to learn how to properly do box squats.

[@ΘάνατοςΧορτοφάγος]

Yes, these are not so much box squats but just above parrallel squats this way

[@bradleynorthcotte137]

Hyper extends back FAIL

[@Avioto]

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