Five Exercises to Increase Your Strength on the Bike

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About Neill Stanbury: neillsbikefit.com.au
About the RCA: roadcyclingacademy.com
In this video expert Sports Physiotherapist and bike fitter, Neill Stanbury, will walk us through his top five off bike strength exercises for improving your cycling and reducing injury. Mostly focusing on core and leg strength.
#cycling #training #tips

[@Chris-ho4ki]

I have learned so much from watching both of you. Can’t wait to see more core and your opinion on best weight routines 🤙

[@youseftomar]

Thank you so much for this video and all of the valuable videos produced so far!

[@jk6561]

Great! I'll add these into my routine - Thanks!

[@wahlasean]

Thank you 🙏

[@robertot.m.8747]

Huge thanks for these series of videos with Neil !!! I really learn from every single word that comes from Neil, I will start doing those exercises asap :D and please keep up posting more stuff like this!!

[@10ktube]

Here's what has helped me. Core work, all the time. You can most likely do way more than you think, you can overload those muscles and they recover. Also, next level stuff, back extensions, Romanian deadlift, and deadlift. My posterior chain was crap, it's not now. Be safe and watch your form. Goblet squat is also great. What did this do to my bike riding? Lower saddle, further back, quads not doing so much work, longer duration in "aggressive" positions with less fatigue. I was a runner prior to cycling, and my bike was set up like a runner. Seat too high, too far forward, and huge reliance on toeing off the pedal. Always rocking, quads huge and hammies were junk. Glutes too. Start with Neil's tips as they are freely done, if you up your game, and need to get equipment, you'll be even better.

[@roadcyclingacademy6476]

Interesting to hear, thanks for sharing on the thread! Cam

[@10ktube]

@@roadcyclingacademy6476 the free stuff that you can literally go do right now is perfectly fine as well, and honestly, worth doing no matter what. It takes 10 to 15 minutes to do Neil's routine and it will help.

[@Lemond75]

Excellent advice as ever gents, and what’s really nice to see is Neil’s explanation of how they transfer specifically to cycling. Being very quad dominant, and asymmetrical on the saddle, I look forward to seeing how these can help improve matters.

[@roadcyclingacademy6476]

Cheers!

[@kieranmckenna2569]

Great vid - the Single Leg Arabesque is very similar to the single leg Romanian deadlift

[@ranjithfrenando576]

Excelant advice good luck

[@vietnguyen4312]

Thanks for the valuable info guys. To continue with the sharing of knowledge. During lock down I have been doing 3 x 10 minute stair climbs. I have added ankle weights to my feet to hopefully strengthen my upward stroke????? I then add quite a a bit of weight in a backpack and climb 2 steps at a time (I am a short arse) which is quite a deep step for me. It seems to have given me a more allround powered pedal stroke. I just need to get fit again now and hopefully the exercise will pay off. It also seems to help my strength endurance. Just letting you guys know. Enjoy.

[@roadcyclingacademy6476]

Great to hear Viet, thanks for sharing on the thread. Cam

[@andrewhighfield3338]

Great advice Neill , great explanation of each exercise and what is intended by them.👍

[@leebridgwater]

Just gets better, great channel best channel

[@roadcyclingacademy6476]

Cheers Lee 👍

[@nl3712]

Great vid, thanks guys

[@roadcyclingacademy6476]

Our pleasure! -RCA Team

[@mydearriley]

That Winspace bike in the background looks a LOT like the new Orbea aero bike.

[@bzikofski]

This is the first video that I've seen on YT which has 0 dislikes! I'll give you a like for this!

[@roadcyclingacademy6476]

haha, thanks mate, although YT has removed the volume of dislikes from their platform

[@bzikofski]

@@roadcyclingacademy6476 oops, I didn't notice ;) thanks

[@gavinbutler1109]

Wow another great video Guys. Always good to do some off bike exercises. It is not all about Riding. Keep up the good work. 👍👍

[@roadcyclingacademy6476]

Cheers Gavin

[@keizersoze907]

How do you fix the issues with sit bone pain, not due to fit but, dealing with almost a tendinitis like pain where the hamstring connects to the sit bone? When I push hard, it's worse than less watt rides. Hard efforts make the pain in some cases interolerable during and post ride.

[@andrepijanowski9174]

Where could I buy bike stand like in the back?

[@Terrierized]

👍slow & controlled, Quality not quantity, although I do love to go hard n fast with the mountain climbers! and btw use a dumbbell, not a plastic water bottle haha Thanku Gents ✔

[@robday1976]

I’ve been cycling regularly for a few years now and my fitness is massively improved. Not done any core exercises before so just tried these and I have to say I felt them working immediately. Doing 1 set of 10 was tough. Cheers!

[@JackMott]

How much did your threshold power increase after?

[@gerardoramirez5315]

I honestly did not understand the way the 5th exercise is done, can you clarify more? I got the point about an even stroke to basically make a specific set of muscles work more so as not to rely on the quads but not clear on how you can tell that you are doing it right.

[@saddleweary9709]

I'm on a bike trainer every morning but a few days ago I had to climb a 10' ladder about 40/50 times and I had trouble with my left knee for 2 days. I am not using some part of my knees while on the trainer but I don't train with clippless either. I'm thinking what do I need to do to exercise every knee muscle, maybe that chair exercise will help with the knees as well as the hips. D**n getting old :D , I used to could carry a whole pack of shingles all day to the second floor. Any advice? Love you guys.

[@roadcyclingacademy6476]

There's lot's of things happening around a knee joint, so it may not be muscular. I would just rest until the knee comes good. The chair exercises will definitely bolster the strength of knee and also support good bone density, so give them a go when you're feeling fresh. Cm

[@saddleweary9709]

@@roadcyclingacademy6476 Thanks y'all. I realized later that it was a dumb comment because it was so broad. Love the channel fellas

[@wiolettawozniak958]

This bike was really easy to assemble kzbin.infoUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA and required very few adjustments out of the box. The wheels did not require any truing/adjustments. The frame had some small scratches, but nothing major.I did replace the seat though - the seat it came with was very uncomfortable. The tires need to be re-inflated every 4-5 days, but this appears to be quite common for the narrow 700x25 tires.Overall, in my opinion, this bike looks and rides like a much more expensive bike.

[@cameronALR6]

1:13 “these exercises are not to improve strength”. Yet the title of the video says something else haha.

[@timtaylor9590]

those nordic curls hurt my tendons just looking at them

[@roadcyclingacademy6476]

Haha mine too! Cam

[@trumancarroll7324]

Single leg step up is also known as the "Flamingo" move in the bedroom

[@Terrierized]

Pink, no less

[@Tom-mb7cf]

Will any of these help hand pressure?

[@roadcyclingacademy6476]

They should because a stronger core will ensure you're putting less weight on the hands, reducing hand pressure on the bars. Assuming that is what you're discussing. Cam

[@Tom-mb7cf]

Thanks Cam. I really appreciate that you take the time to answer everyone's questions.

[@pelicanstatepiper2916]

Who makes that bike stand,?

[@roadcyclingacademy6476]

Westwood designerbikestands.com/

[@ilanpi]

It is not at all clear that increasing efficiency per pedal stroke, i.e., work per pedal cycle as defined in the video, is beneficial. In particular, this essentially increases the gearing since it makes it physiologically harder to pedal that cycle, as the human body has to provide more energy for that cycle.

[@WanderABit]

Downvote came from a guy who couldn't lift empty bottle ;-D. Great stuff, many thanks for sharing.

[@Marco-717]

Uh oh the bike gUrU is back 🙄

[@janeblogs324]

Neill definitely has aspergers, making him the ideal trainer

[@marcm2957]

This guy may very well have something interesting and valuable to say but good God get to the point I don’t need to know your background or how big a part of your job or anything else just give me the exercises

[@roadcyclingacademy6476]

I personally asked Neill to start with that to demonstrate credibility to the audience before getting into it. Cam

[@JackMott]

For amateurs with limited time, take every minute spent doing this stuff, instead ride your bike more. Unless you have some orthopedic problem that these are helping to relieve.

[@motluv]

If not getting to the point was a person…