The TRX® Suspension TrainerTM is an incredible tool for cycling. Cycling requires simultaneous bilateral coordination, core strength and stability. When incorporating SUSPENSION TRAINING® into your cycling training program, it is important to train for the demands of the sport while simultaneously working on imbalances between the dominant and non-dominant leg.
The first demand is in building a more smooth & efficient pedal stroke overall. The second demand is strengthening the “pulling-up” portion of the pedal stroke. Here are some moves that will help you train for these two demands:
●TRX Forward Lunge w/ Y-Fly (alternating legs) 30sec x 2
●TRX Hamstring Runner 15sec on 5 sec rest x 3
●TRX Pike 15sec x 2
●(Advanced) TRX Pike w/Isometric Holds (alternating) Step Backs 15sec x 2
●(Advanced) TRX Pike Climber 15sec x 2
●TRX Overhead squat 30sec x 2
●TRX Sprinter Start 30sec (alternating) x 2
The focus of these TRX® Suspension TrainerTM exercises is on setting up a strong “active plank”, maintaining it throughout these movements, and being sure to regress them if there is failure. TRX Pikes and Climbers should be done with complete control (no “sawing” in the main straps), with an increase in speed to failure, back to regression, then back to an active plank before returning to the start position (knees and hands). Remember, it’s not about how many you can do, rather how many you can do correctly.
Adding these moves into your training program and workout routine will surely increase your core strength and stability and help you reach the goals you’ve been working towards.
Bio: Chris has always been an avid cyclist and active competitor. After finding a passion for coaching small groups on indoor bikes, he turned to group fitness, where he worked to become an elite level indoor cycle instructor & Presenter. Now as a Master Trainer and “BLACK & YELLOW” rank Senior Course Instructor for TRX Training, Chris not only train clients and small groups locally, but also delivers TRX education course content to personal trainers & coaches around the country. Chris also works with several top fitness brands and gyms, from business development and marketing, to developing strong and profitable small group training programs.