CYCLINGANATOMY

Shannon Sovndal, MD

Human Kinetics

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Sovndal, Shannon, 1970-Cycling anatomy / Shannon Sovndal.

p. cm.ISBN-13: 978-0-7360-7587-9 (soft cover)

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To my sister, Melissa

Contents

CoverForewordCHAPTER 1 The Cyclist inMotion

Muscle Form and Function inCyclingStrength Training Principlesand RecommendationsTypes of Weight TrainingWorkoutsWarm-Up, Cool-Down, and

StretchingCHAPTER 2 Arms

Skeletal AnatomyBicepsTricepsForearmWarm-Up and StretchingStanding Barbell CurlDumbbell CurlPreacher CurlTriceps Push-DownDumbbell KickbackBent-Over Cable Triceps

ExtensionReverse Barbell CurlWrist ExtensionWrist Curl

CHAPTER 3 Shouldersand Neck

Shoulder JointDeltoidRotator CuffNeck MusculatureWarm-Up and StretchingDumbbell Shoulder PressUpright Row

Dumbbell Raise and SweepA-FrameStability Ball Dumbbell RaiseSingle-Arm Dumbbell RowFloor BridgeNeck ExtenderNeck FlexorSide Neck Lift

CHAPTER 4 ChestChest MusculatureWarm-Up and StretchingDipDecline Dumbbell Press

Cable CrossoverBench PressDumbbell Bench Press onStability BallMedicine Ball Push-UpStability Ball Dumbbell FlyDumbbell Pullover

CHAPTER 5 BackSkeletal AnatomyBack MusculatureWarm-Up and StretchingSeated RowShrug

Pull-UpPull-DownBent-Over Barbell RowStability Ball ExtensionReverse Leg ExtensionDeadliftGood Morning

CHAPTER 6 AbdomenAbdominal MusculatureWarm-Up and StretchingStability Ball Trunk LiftStability Ball PassRope Crunch

Stability Ball PikePlankReverse CrunchHanging Knee RaiseStability Ball VTrunk TwistOblique Crunch

CHAPTER 7 Legs: MuscleIsolation

Skeletal AnatomyQuadricepsHamstringsGluteals

Other Upper Leg MusclesLower Leg MusculatureWarm-Up and StretchingLeg ExtensionSeated Leg CurlStiff-Leg DeadliftStanding Calf RaiseSeated Reverse Calf PressMachine AdductionMachine AbductionCable Back KickSingle-Leg Cable Raise

CHAPTER 8 Legs:

Complete PowerBarbell SquatBox SurgeSplit-Leg SquatMachine Leg PressWall Stability Ball SquatSingle-Leg Stability ArcDouble-Leg Power JumpLungeStep-Up

CHAPTER 9 Whole-BodyTraining for Cycling

Coordinated Training:

Muscles Working TogetherWarm-Up and StretchingGoaliesDeadlift With Push-UpMedicine Ball ThrowLunge With Biceps CurlWoodchopperReverse WoodchopperSquat PressFloor WiperKettlebell Swing

About the Author

Foreword

Theres nothing better than feelingyour fitness peak at just the rightmoment. Flying over a mountainpass in the Pyrenees or blastingthrough the finish line during a timetrial makes all the work in the gymand on the road worthwhile. Allcyclists know that they need to trainon their bikes to go fast. But whatmany fail to realize is that the entirebodyall the muscle groups, notjust the legsworks to propel the

bike.I have been friends with Shannon

Sovndal for quite a while.Throughout that time he has seen mego through the biggest injuries andsetbacks of my career. I havedepended on Shannon as a friend, atraining partner, and, as of last year,my team doctor. Through our manydiscussions he has helped merealize that strength is thefoundation of my cycling health andsuccess. Many of my problems havecome from rushing back into racing

before I adequately rehabilitatedfrom injury. My back, hips, andshoulders have given me problemsbecause they werent properlyconditioned for my high trainingload.

I remember going to the gymwith Shannon and being impressedby his knowledge of anatomy andphysiology. I was humbled as heshowed me the exercises that Ishould be doing. Now, after manyyears of dragging my feet to theweight room, I see the importance

of this component of my training,and I embrace it.

I have significantly changed mybody through physical therapy andstrength training, and my raceresults have shown the benefits. Iam now a firm believer in properand consistent gym work. Not onlydo I strength train during the off-season, but I also regularly go to thegym throughout the entire year formaintenance. This is a bit differentfrom the old-school approach, but ithas clearly been beneficial for me.

My conditioning has also helpedme feel more healthy and strong ineverday tasks. The days of avoidingpicking up a suitcase or taking partin any other activity out of fear ofgetting hurt are gone. Strengthconditioning is something that I willcontinue to pursue for the rest of myactive life.

I n Cycling Anatomy, ShannonSovndal addresses the issue ofconditioning each muscle group togive you the best performance onthe road. This book will help you

meet your true cycling potential.The exercises were chosen to matchthe needs of cyclists. Try these outin your workouts, and youll seeimprovements in your performanceon the bike.

Christian Vande Velde

Professional road cyclist

CHAPTER 1

The Cyclist in Motion

In cycling, as in any other athleticendeavor, the athletes body musthave a strong, solid base. This isthe key to reaching top performance,avoiding injury, and achievinglongevity in the sport. For you toobtain your peak performance, allyour systems must be operating inconcert and as a single coordinatedunit. Many cyclists fall into the trap

of thinking that cycling is all aboutthe legs. Unfortunately, it is not thatsimple. Your legs, hips, andbuttocks do generate the majority ofyour cycling power, but to stabilizethe lower half of your body, youneed to have a strong abdomen,back, and upper body. All sectionsof your body must work together tostabilize the bike and delivermaximum power to the pedals.

This book explains the anatomyof cycling through various trainingexercises. With this knowledge

base you will have better focusduring your workouts. You will beable to design your program basedon the understanding that completebalance and strength are the key tosuccessful and injury-free riding.The illustrations and descriptions ineach chapter will show you howeach exercise applies to cycling.Youll be able to take what youvetrained in the gym and directlyapply it to your training on the road.Focusing your mind on the cyclingaspect of the workout will enable

you to make the best use of yourtime while working out in the gym.As a result, you will get morebenefits out of each exercise.

This book emphasizes the needto train your entire body. No singlechapter in the book is moreimportant than any other. Cycling isa full-body activity. This willbecome clear as you read theanatomic description of the cyclistin motion. Each area of the bodyplays a vital role in distributingyour power to the pedals,

controlling your bicycle, andpreventing injury. If you lacktraining in a particular area of yourbody, the entire system falls out ofalignment. This will not only causea degradation in performance, butmay also result in pain or injury.

Muscle Form andFunction in CyclingThe cyclist in motion is amazing. Somany aspects of human physiologycome into play when you ride abicycle. Your cerebral cortex

supplies the motivation and plan ofattack when you climb onto yourbike. You effortlessly maintain thestability and direction of yourbicycle through the unconsciousbalance and coordination providedby your cerebellum. Your heart,lungs, and vascular system supplymuch-needed oxygen to themitochondria of your muscles.Through both aerobic and anaerobicenergy conversion, your musclescontract and perform a huge amountof work. All this work creates heat,

and your skin and respirations helpkeep the temperature wellregulated. Your skeletal systemsupplies the structural foundation ofthe entire system. Nearly everyphysiologic system needs tofunction in coordination to allowyou to complete your bike ride. Ifyou stop and think it through, yourealize that its truly remarkable!

Although each of these systemscan be further broken down andexhaustively explained, CyclingAnatomy focuses on describing how

to train the various muscles usedwhile riding a bike. To help youunderstand why weight trainingimproves performance, lets beginwith a brief explanation of musclephysiology. Once you understandhow a muscle works, youll alsounderstand the optimal muscleposition and, hence, the importanceof proper form during yourexercises.

The fundamental functional unitof the skeletal muscle is called themotor unit. It is composed of a

single motor nerve (neuron) and allthe muscle fibers it innervates. Eachmuscle fiber breaks down intonumerous ropelike myofibrils thatare bundled together (see figure1.1). By activating more or fewermotor units, the muscle generates agradation of tension. Gradedmuscle activity refers to thisvariable tension generation. Thefrequency at which the nerveactivates the motor unit alsocontributes to muscle tension. Themost notable example of this is

tetanus, which occurs when thenerve fires so fast that there is notime for relaxation of the muscle.When you decide to lift a particularweight in the gym, your braincontrols both the number of motornerves fired and the rate at whichthe firing occurs. The brain isstunning in its ability to estimate theneeded effort. Only rarely do yourealize your brain made amiscalculation. For example, if youpick up a milk carton that you thinkis full but is actually empty, you

will rapidly lift the carton farbeyond the spot you intended. In thissituation, your mind makes anestimation that is proved wrong,and a poorly coordinated movementresults.

Figure 1.1 Details of a muscle fiber.Adapted, by permission, from

National Strength and ConditioningAssociation, 2008, Essentials of

strength and conditioning, 3rd ed.(Champaign, IL: Human Kinetics),

5.Composed of actin filaments and

myosin filaments, muscle fiberswork like a ratchet system. Figure1.2 shows the functional structure ofa muscle. The action of a musclefiber can be compared to a rockclimber on a rope. In this analogy,the rope represents muscle actin,and the climber represents musclemyosin. Just as a climber pulls

himself up with his arms, themyosin pulls itself along the actin.Imagine the climber clinging to arope. To move upward, he locks hislegs, outstretches his arms, andpulls. Repeatedly, myosin climbsthe actin. As the myosin movesalong, the muscle fiber shortens, orcontracts. This creates tension andallows the muscle to perform work.

Figure 1.2 Actin and myosinfilaments in the muscle fiber worklike a ratchet system. Adapted, bypermission, from National Strengthand Conditioning Association, 2008,

Essentials of strength andconditioning, 3rd ed. (Champaign,

IL: Human Kinetics), 7.Each muscle has an optimal

resting length. This optimal lengthrepresents the perfect compromisebetween having a large number ofcross-linked actin and myosin whilestill leaving enough spare ropefor the myosin to climb up.

Overstretching or understretchingwastes the full energy potential ofthe muscle. This is why a proper fiton your bicycle is so important. Ifyour seat is too low, the muscleswont be stretched to the optimallength; if your seat is too high, themuscles may be overstretched.

Your position while liftingweights is just as important as yourposition on the bike. To ensure thatyou optimally work your muscleswhile in the gym, you need tofollow the form laid out in this book

for each exercise. Weightliftersoften forgo proper form in order toincrease the amount of weight lifted.This is counterproductive. Theamount of weight takes secondpriority to the necessity of doing theexercise correctly. This book showsyou the proper technique foreffectively working the variousmuscle groups. Pictures are worth athousand words, and the manyillustrations in the book will guideyou by demonstrating ideal formand subsequent muscle fiber

position. Following these imageswill enable you to get the most outof your workout.

Figure 1.3 shows proper cyclingposition on a road bike. Note thatthere are five points of contact withthe bicycle (legs, buttocks, andarms). In addition, most majormuscle groups will be engagedduring the cycling motion.Individual chapters of this bookwill focus on the anatomy ofvarious body sections. But beforewe focus on particular exercises

and individual areas of the body,lets look at a brief overview of theanatomy of the cyclist in motion.

Figure 1.3 Proper cycling position.If you need help properly fitting

your bicycle, you can findinformation in Fitness Cycling(Human Kinetics, 2006). You canalso have a professional bike fitdone. Check your local bicycleshops and clubs forrecommendations on the best fittingservices.

Because the cranks on a bikeextend 180 degrees in oppositedirections, one of the cyclists legswill be extended when the other leg

is flexed. This allows the flexormuscles on one leg to work at thesame time that extensors are firingon the opposite side. With eachrhythmic turn of the crank, the legswill cycle through all the variousmuscle groups. This is why cyclingis a great exercise and why thepedal stroke is such an efficientmeans of propulsion. In properform, you should have only a slightbend at the knee when your leg is inthe 6 oclock position. Thisstretches the hamstring to the ideal

length and prepares for optimalfiring during the upward pedalstroke. At the same time, theopposite pedal is at the 12 oclockposition, causing your thigh to benearly parallel with the ground.This optimizes the gluteus maximusfor maximal power output duringthe downward stroke and thequadriceps for a strong kick as yourfoot rounds the top of your pedalingmotion.

As you rotate through the pedalstroke, your ankle will allow your

foot to smoothly transition from theknee-flexed position to the knee-extended position. Just as theflexors and extensors of your upperleg alternate as they travel in thepedaling circle, your calf and lowerleg muscles will add to the powercurve during most of the pedalingmotion. The calf and lower legmuscles will also help stabilize theankle and foot. As discussedearlier, the maximum energypotential (tension) of the muscledepends on the ideal amount of

overlapping actin and myosin.Proper seat height plays a key rolein establishing this proper muscleposition. If youve ever tried to ridea kids bike with a low seat, youprobably have a good idea of howpoorly your muscles perform whenthey are not positioned correctly.

Because of the basic bent-overposition of the rider on a bike, astrong and healthy back is crucial tocycling performance and enjoyment.That doesnt mean you shouldntride if youve ever had back

problems. Rather, it means thatyoull need to strengthen and carefor your back if you want to have along cycling career. The erectorspinae, latissimus dorsi, andtrapezius muscles support the spineas you lean forward on the bike.When riding in the handlebar drops,these muscles will help flatten yourback, providing betteraerodynamics. Riding also stressesyour neck. Both the splenius and thetrapezius help keep your eyes on theroad by extending your neck. Again,

because of the strain on all thesemuscles, proper conditioning ofyour back is a necessity for healthyand pain-free riding.

The rectus abdominis,transversus abdominis, andabdominal obliques (internal andexternal) provide anterior andlateral support to the torso,countering the well-developedmuscles of the back. If either theback, anterior, or lateral musclesare weak compared to the others,youll experience poor spinal

alignment, unnecessary spinalstress, and pain. Back pain mayhave nothing to do withmalfunctioning or weak backmuscles. It may, in fact, be causedby a lack of conditioning of theabdominal muscles. This is anexcellent example of why you needto work on strengthening the entiresystem rather than a few selectedparts of the whole.

Your arms contact the bike forboth control and power delivery.While you are holding the

handlebars, each arm shouldmaintain a slight bend at the elbow.As you pedal, the flexors andextensors in your arm will alternatefrom contraction to relaxation. Thebiceps, triceps, and forearmmuscles all work in unison tostabilize your torso via the shoulderjoint. Because of your ridingposition, your shoulder is constantlyunder pressure. Numerous musclegroupsincluding the rhomboid,rotator cuff, and deltoidhelpmaintain proper stability and

position.Your chest muscles support and

balance the musculature of yourback and shoulders. The pectoralismajor and minor allow you to leanforward on the bike and move thehandlebars from side to side whileclimbing. Notice that the form of arider with his hands in thehandlebar drops mimics theposition for push-ups or the benchpress.

From this brief overview of theanatomy of the cyclist, it is clear

that cycling involves the entirebody. The various exercises in thisbook will help you optimize yourriding through complete-bodytraining. No area of the body is lessimportant than any other area, soyou should be sure not to bypassany chapters. Remember, balanceand symmetry are the keys to properformand proper form is requiredfor you to gain power and to limitthe risk of injury.

The exercises in each chapterwill not only improve your strength

but will also improve yourflexibility. Studies have shown thatgood flexibility prevents injury andoptimizes power output. Yourability to meet the cardiorespiratorydemands of cycling will also beimproved by work in the gym.During your gym workouts, vascularstructures that distribute blood tothe muscles will be enhanced, andthis will ultimately pay dividendswith oxygen delivery to the musclesduring high-demand workouts.

Finally, resistance training also

has health benefits for your bones.Cycling allows the rider to exercisewithout unduly stressing the joints.However, this benefit also has adownside. In any type of training,stress develops strength. Because ofthe smooth pedaling motion, verylittle stress occurs at the bone.Athletes who only participate incycling have an increased risk ofosteoporosis. This is another reasonwhy weight training is crucial foravid cyclists. Time spent in the gymwill help prevent weak and injury-

prone bones. Resistance trainingenhances bone mineralization,making your bony architecturestronger. So when youre in the gymtraining, youre gaining not onlyfitness but also long-term healthbenefits.

Strength TrainingPrinciples andRecommendationsBefore you hit the gym, you need tounderstand a couple of trainingprinciples. The general adaptation

syndrome (GAS) provides thefundamental construct for weighttraining. The GAS is made up ofthree phases: alarm reaction,adaptation, and exhaustion. Thehuman body likes to maintainhomeostasis. It constantly works toresist change and remain at rest.Every time the body experiences anew stresssuch as a longer-than-normal bike ride or weightliftingthe body becomes alarmed. Thestressor disturbs the naturalhomeostasis and moves the body out

of its comfort zone. Phase 2 occurswhen the body tries to mitigate thestress by adapting to it. The bodywill reach a new, higher level ofhomeostasis as a result of theadaptation. Ideally, as you train,youll repeat phases 1 and 2 tocontinually improve your level ofstrength and fitness. If you overdoit, however, you may overwhelmyour bodys adaptive abilities. Thiswill cause you to reach the thirdphase of the GAS: exhaustion.Youll find that your training is a

fine balance of stress and recovery.Be sure to allow yourself adequaterest between workouts. Remember,adaptation and conditioning comewhile you are resting andrecovering, not while you areworking out.

Periodization is another keytraining concept that goes hand inhand with the GAS. All trainingshould be based on a well-planned,systematic, and stepwise approachthat involves training cycles beingbuilt one on top of the other. This

hierarchical structure continuallybuilds on previous gains whilegiving the body time to adapt andcondition. A good periodizationprogram will enable you to avoidovertraining and to continuallyimprove your fitness level. Think ofthe periodization program as the bigpicture of your training. Theprogram will help you work towardparticular periods when you wantpeak fitness. The various trainingperiods can vary in length, but theywill usually range between two and

four weeks. Thus, as you use thisbook to plan your various workouts,you should choose differentexercises during each block in aneffort to continually alarm yoursystem. This is the best way toimprove your strength andconditioning.

Scientific studies have shownthat strength training improvesendurance performance. It is notenough for you to merely go putmiles on your bike. If you truly wantto reach your potential, youll also

need to use a weight trainingprogram. Resistance trainingenhances strength, blood flow, andoxygen delivery to the muscles; allthese attributes will improve yourcycling performance.

It is not within the scope of thisbook to provide complete workoutprograms. Rather, the goal is toshow the cyclist proper weighttraining exercises and correct liftingtechniques. Each chapter offers avariety of exercises, and during thecourse of your training, you should

vary the exercises that you chooseto use from each chapter. To helpyou get the most out of your time inthe gym, you should follow thesegeneral rules for training:

Work your entire body. Asmentioned earlier, focusing only onyour legs and buttocks can result ininstability and possible injury. Foryou to obtain peak performance,your entire body must be inequilibrium. You should choose aprogram that includes exercisesfrom each chapter of this book. This

will help ensure that your programcovers all the muscles involved incycling. Youll find that differentexercises stress different things,such as flexibility, accessorymuscles, primary muscles, orstability. For each area of yourbody (arms, trunk, back, buttocks,legs), you should pick a fewexercises to use during each trainingperiod. I also recommend that youcover multiple body parts duringeach visit to the gym. This isdifferent from pure bodybuilding

programs. Those programs ofteninvolve working only certain bodyparts during each visit, and theyalso require the person to visit thegym five or six times per week. Asa cyclist, you need to continue withyour cardiorespiratory training;therefore, you should performresistance training no more thanthree days a week. The other daysshould be spent riding your bike!

Remember that consistency isthe key to success. Try to set aprogram and stick with it. Strength

and conditioning are all aboutbuilding on your previous gains andworkouts. Working out two or threetimes per week will improve yourpower output and fitness. If youhave limited time, try to schedule atleast one day per week in the gym inorder to maintain previous gains.Deconditioning is one of your worstenemies. If you fail to visit the gymfor weeks at a time, you will loseprevious training benefits.Unfortunately, loss occurs muchmore rapidly than the gains, so you

will find yourself fighting an uphillbattle if you inconsistently visit thegym.

Vary your workout program.Every two to four weeks, youshould set up a new trainingprogram in order to keep your bodyunder stress. Adaptation is the key!Your body improves its strength andfitness through adaptation. (A morethorough explanation can be foundi n Fitness Cycling.) Adaptation isyour bodys response to a givenstress. Your job is to keep your

body surprised by the workout sothat you get the most adaptationpossible. This book provides manyexercises so youll have plenty ofchoices to keep your workout freshand new.

Vary the exercises within yourprogram. Obviously, you shouldnot plan on doing every exercise inthe book when you go to the gym.(That would take forever and likelycause injury!) During each trainingblock, you should choose a group ofexercises from each chapter so that

you are working your whole body.You should also try to use acombination of free weights,machines, and the stability ball. Bytraining with a wide variety ofexercises, not only will you keepyour body stressed, but youll alsokeep your mind interested in goingto the gym. When practical, you canalso exercise your arms or legsindividually and in tandem. Thiswill ensure that your weak sideisnt being supported by your strongside.

Mimic your cycling position.While doing weight trainingexercises, try to mirror yourposition on the bike. For example,when doing calf raises, positionyour feet the same way your cyclingshoes interact with the pedals. Thiswill help focus the gains youachieve so that they can be directlyapplied when you are on the bike.Dont go overboard with this,however. Remember that well-rounded strength will help stabilizejoints and prevent injury.

Visualize riding your bicycle.While lifting in the gym, you canenhance your workout by thinkingabout the ways the exercise relatesto riding. For example, whenperforming a squat, think ofsprinting on your bicycle. As youstrain to stand upright with thebarbell, imagine powering thecranks downward through yourpedaling motion. With the finalrepetition, see yourself nipping youropponent at the line for the win! Theinformation for each exercise

includes a Cycling Focus sectionthat shows how the exercise relatesto your position on the bike.However, you shouldnt limityourself to what is contained in thissection. If you can feel or visualizeother applicable cycling positionsand situations, then your trainingwill only be further enhanced. Dontunderestimate the value ofvisualization. Most professionalathletes incorporate frequentvisualization in their trainingregimen.

Types of Weight TrainingWorkoutsWeight training can be done usingvarious types of workouts. A well-rounded program touches on all thevarious workout strategies at somepoint. As previously discussed, fora given training block, you canfocus on one specific type ofworkout. During subsequent trainingblocks, change the type of trainingso that you get the most adaptationpossible. For example, if you do

circuit training during your firstblock, your second block should besomething different, such as lowweighthigh repetitions. You canuse the various types of training inany order that you like. However,keep in mind that it is better to workup to high weightlow repetitions inorder to avoid injury from liftingheavier weights. Again, setting upspecific workouts for your cyclinggoals is beyond the scope of thisbook. Mix and match the followingtypes of workouts when creating

your training program.The key to success is efficient

trainingthat is, getting the mostout of your effort. Preplanning yourworkouts and creating a workabletraining program will greatlyenhance your performance over thecourse of your training season.

Low weighthigh repetitions.This workout will help you achievea sustained strength withoutsubstantially bulking up your musclemass. This is good for cyclistsbecause youll want to build the

most strength with the least amountof mass (thats what enables you toride up hills the fastest!). This typeof workout will also help developyour cardiorespiratory fitness andyour ability to crank out longerperiods of hard riding. During eachset, you should be able to complete10 to 15 repetitions.

High weightlow repetitions.This workout will help you developraw power and strength. Whetheryou need to surge on a steep climbor sprint for the finish, pure power

will help you reach your goal. Forthis workout, the weight is themaximum amount you can lift 4 to 8times. Generally, you should do 2or 3 sets of each exercise. Althoughthis type of workout does buildmore bulk, it is appropriate forcyclists at certain times. You willusually need someone to spot youduring these exercises.

Circuit training. This workoutinvolves moving through numerousexercises without much rest inbetween the various sets. Generally,

this type of workout covers theentire body, and your heart rate iselevated throughout the entireworkout. Circuit training not onlybuilds strength but also improvescardiorespiratory fitness. This willpay dividends when you spend timeat your anaerobic threshold whiletraining or racing.

Pyramid sets. In this type oftraining, the weight or repetitionsare either increased or decreasedfor each set during the workout.You should do 3 sets per exercise.

For example, in the first set, youmay do 10 repetitions. For thesecond set, you would increase theweight and do 8 repetitions. For thethird set, you would increase theweight again and perform 6repetitions. The workouts usuallyfocus on developing raw power andstrength.

Supersets. These workoutsconsist of a single set that includesa large number of repetitions. Asyou begin to tire during the set, theweight is reduced so that you can

continue the repetitions. A typicalset will have 30 to 40 repetitions.These workouts are very tiring, andthey help you develop sustainedstrength and power. At some point,every cyclist should include thistype of workout in her gym training.Youll be amazed at the drivingpower you have on your bike afteryou finish a training cycle ofsupersets.

Warm-Up, Cool-Down,and Stretching

You must take good care of yourbody before, during, and after yourworkouts. When you arrive at thegym, you should do a 5- to 10-minute cardio warm-up. This couldbe done on a stationary bike or atreadmill. I prefer the rowingmachine because it works all themuscles at the same time. Eachchapter includes a brief descriptionof a warm-up that focuses on themuscles discussed in that chapter.Note, though, that since you will beworking all the muscle groups

during each workout, youll need towarm up in a way that covers allareas.

After you get the heart rate upand feel that the muscles are warm,you should take 5 minutes to stretch.You should hold each position forat least 30 seconds and remembernot to bounce while stretching.During your workout, if you feel amuscle cramping or causing youpain at any time, take a fewmoments to assess the situation. Ifthe discomfort continues, stop the

workout and spend some timestretching the troubled area. Oncefinished with your workout, youshould stretch again. This willenhance the benefits of the weighttraining you just completed. Studieshave shown that a well-stretchedmuscle provides greater poweroutput and performance whencompared to a nonstretched musclethat is similarly conditioned.

Strength, flexibility, andcardiorespiratory fitness all play arole in your cycling success.

Complete fitness comes when allthree of these are optimized, so youneed to balance your entire trainingprogram to accomplish this. Visitingthe gym should be an integral part ofyour complete training program, andthe gains made will definitelyimprove your conditioning on thebike.

CHAPTER 2

Arms

Your arms provide two of the fivecontact points with your bike. Notonly do they significantly contributeto your bike handling, but they alsoserve as a foundation and platformto stabilize your body while you arepedaling. A strong foundation inyour upper extremities will serveyou well. Think of being on yourbike and climbing out of the saddle

you will throw your bike backand forth with your arms as yourlegs power the rotation of thecranks. Your arms also play a keyrole during sprints or climbs out ofthe saddle. When you see aphotograph of a sprint finish in acycling race, you cant help butnotice the strain and muscle flexionin the riders arms. Even when youare riding on the flats, your armsstabilize the rest of your body. Theyconnect the bike to your shoulders,which in turn stabilize your chest,

back, and trunk. Again, each bodysection contributes to the wholecyclist. While you perform theexercises in this book, you shoulduse the information in the CyclingFocus section to mentally applyyour workout to your cyclingperformance.

Skeletal AnatomyThe humerus is the sole bone of theupper arm. Proximally (closer to theorigin), the humerus sits in theglenoid fossa to form the shoulder

joint. Chapter 3 discusses this jointin detail. Distally (farther awayfrom the origin), the humerus formsthe upper half of the elbow. Thelower arm, or forearm, is composedof two bones called the radius andulna. These bones, combined withthe humerus, come together to formthe elbow joint. The olecranonprocess of the ulna is the roundpoint of the elbow that you feelwhen you bend your arm. As asimple hinge joint, it moves inflexion and extension. Flexion

reduces the angle of the joint andbrings the forearm up to the upperarm. Extension increases the angleof the elbow joint and straightensthe arm. The forearm also rotatesback and forth in supination andpronation. Supination turns the palmup, and pronation turns the palmdown. Both the radius and the ulnaarticulate with the bones of the handto form the complex wrist joint.

BicepsThe biceps muscle (see figure 2.1

on page 10) is composed of twoheads. The long head of the bicepsoriginates in the shoulder joint atthe glenoid. The short headoriginates at the protrudingcoracoid process. These twomuscles combine to form the bicepstendon and aponeurosis (fibrousmembrane that connects muscle tobone). The biceps tendon insertsjust below the elbow joint onto thetuberosity of the medial (inside)portion of the radius. Activation ofthe biceps muscle causes flexion

(bending) at the elbow joint.Because of its insertion site, thebiceps also causes supination of theforearm (rotation of the forearm sothat the palm faces up).

Although the biceps is the mostwell known, there are two otherflexors of the elbow. The brachialismuscle originates along the anteriorlower half of the humerus, crossingthe elbow joint to insert at theproximal end of the ulna. As thebiceps muscle pulls up on theradius, the brachialis pulls up on the

ulna, and they work together toforcefully flex the elbow. Thebrachioradialis muscle arises fromthe lower lateral (outside) portionof the humerus, courses down theentire forearm, and inserts at theradius just above the wrist joint.

Figure 2.1 Biceps, brachialis, and

brachioradialis muscles.The coracobrachialis is an often

forgotten muscle of the upper arm.Its primary role is to adduct thehumerus. Adduction moves the limbcloser to the core, or sagittal plane.(Remember that you are addingyour limb to the core by bringing itcloser.) Like the biceps muscle, thecoracobrachialis muscle originatesat the coracoid process and insertson the inside, middle portion of thehumerus.

Triceps

As the name implies, the tricepsmuscle is composed of three heads:the long head, the medial head, andthe lateral head (see figure 2.2).The long head of the tricepsoriginates just under the glenoidcavity of the scapula. The medialhead has the most extensive origin,running all along the medial andposterior aspect of the humerus. Thelateral head originates along theupper posterior of the humerus. Allthree of these muscle heads fusetogether to form the common triceps

tendon that attaches to the olecranonprocess of the ulna. Whereas threemuscles perform elbow flexion(biceps, brachialis, andbrachioradialis), the triceps muscleis solely responsible for elbowextension (straightening the arm). Ifa fracture occurs that displaces theolecranon process, the triceps willcease to have a lever point tostraighten the elbow. Unfortunately,this bone is broken somewhatfrequently because it is the firstpoint of contact when a person falls

on his elbow. Surgical repair maybe needed to facilitate fullrecovery.

Figure 2.2 Triceps muscle.

ForearmThe forearm is an extremelyintricate area of anatomy. Becausethere are so many movements of thewrist, hand, and fingers, acomplicated array of muscles craminto this small location. Forsimplification, these muscles can bedivided into the flexor group foundon the palm side of the forearm andthe extensor group found on theopposite side, or dorsal side, of theforearm (see figure 2.3). In additionto movement at the wrist and

fingers, the two bones of theforearm can rotate as previouslydiscussed. The supinator and bicepsmuscles supinate the forearm,turning the palm up. The pronatorquadratus and the pronator teresmuscles pronate the forearm, turningthe palm down. Other muscles ofthe wrist and fingers can be dividedas follows:

Figure 2.3 Forearm muscles: (a)flexors and (b) extensors.

Wrist flexors: Flexor carpi

radialis, palmaris longus,flexor carpi ulnaris

Finger flexors: Flexordigitorum superficialis,flexor digitorum profundus,flexor pollicis longus

Wrist extensors: Extensor carpiradialis longus, extensorcarpi radialis brevis,extensor carpi ulnaris

Finger extensors: Extensordigitorum, extensor digitorumminimi, extensor indicis,extensor pollicis longus,

extensor pollicis brevis

Warm-Up and StretchingSpend at least 10 minutes warmingup before you start to lift. Makesure you emphasize your upperextremities. An elliptical machinewith moving handles or a rowingmachine can be used to effectivelyget the blood flowing to your arms.You can also try push-ups (withyour knees on the ground), barhangs, and arm rotations. Beforelifting, you should also perform

simple stretches of your biceps,triceps, forearm, and shoulder.

Standing Barbell Curl

Safety Tip

Keep your back straight andmotionless during the exercise.Dont rock your body to aid inlifting the barbell. This movementcan lead to back injury, and it alsohinders the isolation workout ofyour arm muscles.

Execution1. Stand with your feet shoulder-

width apart and your kneesslightly bent. With your armsextended down, hold the

barbell using a shoulder-width underhand grip.

2. Keeping your elbows tight toyour sides, curl the bar toyour shoulders.

3. Lower the barbell until yourarms are again in theextended position.

Muscles InvolvedPrimary: BicepsSecondary: Brachialis,

brachioradialis, anteriordeltoid, forearm flexors

Cycling FocusOnce you start to climb on yourbicycle and stand out of the saddle,you cant help but feel the supportand effort of your arms. With everyrotation of the pedals, youll feelyour arms stabilize the bicycle as itnaturally moves from side to side.The input from your biceps helpscounter the force from the drivingleg. If you ever doubt the armscontribution, try to take one of yourhands off the handlebar whileyoure hammering up a hill (but

dont crash!). As you perform thebarbell curl, imagine yourselfpulling up on the handlebar andpowering down on the pedal withyour leg. Position your armshandlebar-width apart to mimicyour cycling position. To betterisolate the biceps, you should avoidrocking your torso during eachrepetition. Try standing on stabilitydisks to enhance your lowerextremity workout. The stabilitydisks will train all the smallerstabilizing muscles of your lower

extremities and torso. This willhelp you maintain form on thebicycle when you become fatigued.

Variation

Resistance Band Curl

Perform the same motion asdescribed for the barbell curl, butuse a resistance band instead of abarbell. Hold the resistance bandlike a jump rope, and stand on theband. Keeping your elbows tight atyour sides, bend your arms to bringyour hands to your shoulders.Slowly return your hands to yoursides. This is a great exercise to usewhen traveling because a band iseasy to pack. The resistance bandcurl is also an excellent warm-up

and stretching exercise.

Dumbbell Curl

Execution1. Sit on a stability ball or

bench, and hold a pair ofdumbbells. Your arms shouldbe straight at your sides, andyour thumbs should beforward.

2. Bring one dumbbell up to yourshoulder on the same side(palm up).

3. Lower the dumbbell until yourarm is back in the extendedposition, and then repeat on

the opposite side.

Muscles InvolvedPrimary: BicepsSecondary: Brachialis,

brachioradialis, anteriordeltoid, forearm flexors

Cycling FocusSprinting generates the highestpower output by cyclists. Todeliver maximal power whilemaintaining directional control, thecyclist must apply a strong

counterforce on the handlebars. Thedumbbell and isolation curlexercises help isolate the musclesused to pull up on the handlebarswhile sprinting. With eachalternating curl, you should imaginethe similar motion of rhythmicallypulling up from side to side on yourhandlebars. While performing thecurling motion, you should alsofocus on squeezing the bar. Thiswill help train your forearm flexorsand improve your grip strength forriding.

VariationIsolation Curl

Sit on the edge of a bench orstability ball. Holding the dumbbellin one arm, extend at the elbow.Rest the back of your arm againstyour inner thigh. Curl the dumbbellto your shoulder and slowly returnto the starting position. Maintain amotionless torso during theexercise. This exercise will helptarget the brachialis muscle.

Preacher Curl

Safety Tip

Always keep a slight bend at theelbows during the extension phaseof the exercise. Overextension cancause ligament strain and injury.

Execution1. Holding an EZ bar or straight

barbell, rest the back of yourarms on the preacher bench;your elbows should be nearlystraight.

2. Slowly bend your elbows and

bring the bar toward yourchin.

3. Return the weight to thestarting position (armsextended).

Muscles InvolvedPrimary: Biceps, brachialisSecondary: Brachioradialis,

forearm flexors

Cycling FocusIll never forget the day GregLemond beat Sean Kelly in the final

sprint to win the 1989 WorldChampionships. If you ever see aphotograph of this event, youll notenot only the elation on GregLemonds face but also hisprominent biceps muscles. Aspreviously mentioned, squeezing themaximal performance out of yourbicycle requires your entire body tocontribute. The pull on thehandlebars can be immense, and thepreacher curl will help hone yourbiceps strength. For this exercise,try to position your grip width

similar to your handlebar position.Imagine yourself sprinting for theline as you slowly bring the weightto your shoulders. With eachrepetition, feel yourself closing inon the final victory. Remember thatform is everything. Dont lift yourbutt or torque your back to try tocomplete a repetition. Even whenyoure fatigued on your bicycle, youwant to be smooth and fluid withyour motion. The same applies tolifting in the gym. Maintain goodcontrol and form throughout the

exercise.

VariationMachine Preacher Curl

Exercise machines are helpful ifyou are feeling uncomfortablemanaging the free weights. Graspthe grips of the machine, and placethe back of your arms firmly on thepad. Adjust the seat height so yourarms rest easily on the pads andyour back isnt hunched over. Flexyour elbows and bring the grip toyour shoulders. Return to thestarting position. Some of thesemachines also give you the optionof doing one arm at a time.

Triceps Push-Down

Execution1. Stand facing a high pulley,

and hold the straight-barattachment using an overhandgrip. Your hands should beshoulder-width apart on thebar.

2. Start with the bar at your chestand slowly extend yourelbows so your hands traveldown to the front of yourupper thighs.

3. Keeping your elbows tight to

your sides, slowly return tothe starting position.

Muscles InvolvedPrimary: TricepsSecondary: Deltoid, forearm

flexors

Cycling FocusOne of the most common ridingpositions on a road bike is holdingthe flat top section (or tops) of thehandlebars. This should become avery comfortable position as you

train for longer durations. However,when you are riding in this position,your triceps are constantly understress from your body leaningforward on the handlebars.Therefore, every cyclist needs tohave well-conditioned triceps. Thetriceps push-down simulates thisbasic hands on handlebar topsposition on the bike and willprepare you for the training ridesthat lie ahead. During the exercise,try to position your hands just asyou would on your handlebars. A

few solid sets of this exercise in thegym will help eliminate arm fatigueduring your rides. Remember thatthe entire muscle system must be inbalance and must support yourriding position. If you have weaktriceps, your shoulders and lowerback will have to overcompensate,resulting in fatigue and discomfort.

VariationRope Push-Down

Instead of using a straight bar, trythis exercise with the ropeattachment. As you extend yourelbows and pull down on the rope,the exercise will emphasizepronation of your wrists. This willalso add the extra dimension oftargeting the lateral (outer) head ofthe triceps. You should perform theexercise just as you would with thebar (as previously described). But

at the end of extension, when yourarms are nearly straight, you shouldslightly pull the ends of the ropelaterally to both sides (flatten theangle of the rope).

Dumbbell Kickback

Execution1. Hold the dumbbell in one

hand. Bend at your waist,resting your opposite forearmjust above the knee on thesame side.

2. Keep your upper arm tightagainst your body. Yourelbow should be bent at 90degrees, and your lower armshould be pointing toward thefloor.

3. Extend your elbow to 180

degrees (arm straight),sweeping the dumbbellbackward and upward.

Muscles InvolvedPrimary: TricepsSecondary: Latissimus dorsi,

posterior deltoid, erectorspinae

Cycling FocusThis exercise is ideal because itclosely simulates your position onthe bike. The dumbbell kickback

will help strengthen your arm(primarily your triceps muscle), andit will also help strengthen yourback and anterior torso stabilizers.If you simulate the form shown inthe illustration, your neck will alsobe strengthened. Whether you areriding on the flats, climbing, orstanding up, your triceps musclesbear a significant portion of yourweight. By training in this position,youll strengthen this key musclethat helps you maintain posture onthe bike.

Variation

Cable Kickback

You can perform this same exerciseusing a low cable-pulley system.The benefit of this variation is theconstant resistance of the cablewhen compared to the dumbbell. Onthe other hand, the advantage of thedumbbell is the increased freedomof movement (thus working yourstabilizers) and the added strain onyour back and torso.

Bent-Over Cable TricepsExtension

Execution1. Using the rope attachment on a

high pulley, face away fromthe pulley machine and grabthe rope above your head.Your elbows should be bent,and your hands should bebehind your head.

2. Bend forward at the waist to45 degrees. Place one footforward and one foot back forstability.

3. Keeping your upper arms

motionless, extend yourelbows, pulling the ropeforward until your arms arestraight and parallel with theground.

4. Return to the starting position.Switch the front and back footwith each set.

Muscles InvolvedPrimary: TricepsSecondary: Deltoid, rectus

abdominis

Cycling Focus

As previously mentioned, most ofthe cycling positions rely on activefiring of your triceps muscles. Thethree riders shown on pages 19 and21 and this page each have aslightly different (and common)position on the bike, and all of themare relying on their triceps forsupport. The bent-over tricepsextension will help prepare you forall your training miles ahead. Whenyou have proper form on your bike,there is a slight bend in yourelbows. Being able to maintain this

bend against the weight of yourbody will require well-developedtriceps muscles. In addition, everytime you turn the pedals, your bikeslightly rocks from side to side. Thearms and triceps counter andstabilize this movement. Limitingthe lateral movement of your bikeprovides more available power forforward motion. Another benefit ofthis exercise is that it will allowyou to easily hoist the trophy overyour head when all your training haspaid off!

VariationLying Triceps Extension

Lying with your back flat on thebench, extend your elbows, holdingthe bar above your chest. Youshould have a fairly narrow gripwith your hands slightly closer thanshoulder-width apart. Keeping yourupper arms (humerus) vertical, bendat the elbows and bring the bardown just above your forehead.Slowly extend your elbows andreturn to the starting position.

Reverse Barbell Curl

Execution1. Hold the barbell with your

hands shoulder-width apart,palms down. With yourelbows extended, rest thebarbell against the front ofyour legs.

2. Keeping your elbows tight toyour sides, lift the barbellupward to your shoulders byflexing your elbows.

3. Lower the bar back down tothe starting position (elbowsextended).

4. For added forearm work, youcan bend your wrists back

during every repetition oflifting the bar.

Muscles InvolvedPrimary: Forearm extensors,

brachioradialisSecondary: Biceps, brachialis

Cycling FocusCyclists are often amazed at howtired their arms are after a toughdescent. Long, technical downhillscan test the limits of forearm andgrip strength. The reverse barbell

curl will strengthen your grip andimprove your control of thehandlebars. By holding the bar in apalm-down grip during thisexercise, you mimic your ridingposition. Bunny hopping somedebris in the road or pulling thefront wheel over a dodgy section ofroad requires you to use the verymuscles that this exercise trains.When doing this exercise in thegym, imagine yourself flinging yourbike in the air to avoid some lurkinghazard.

VariationsReverse Barbell Curl on StabilityDisks

Standing on stability disks duringthis exercise will place extraemphasis on your core, back, andlower extremity muscles. You canadd stability disks to many of theworkouts in this book to increasethe degree of difficulty.

Reverse Dumbbell Curl

You can also perform this exerciseusing dumbbells instead of abarbell. This will further isolateyour muscles to ensure that you donot favor one side over the other.

Wrist Extension

Execution1. Sit on a bench and hold the

barbell in a palm-down grip.Rest your forearms on yourthighs.

2. Bend your wrists toward thefloor and lower the barbell.

3. Passing the neutral startingposition, extend your wriststoward the ceiling and raisethe barbell as high aspossible (keep your forearmsagainst your thighs).

4. Return to the lowest barbellposition.

Muscles InvolvedPrimary: Forearm extensorsSecondary: Grip strength

Cycling FocusGrip strength is extremely importantfor your safety and bike handling.You never know when youre goingto encounter a rough stretch of road.Most cyclists have experiencedsome scary moments such as hitting

a sudden pothole or unpaved patchof road and nearly losing their gripon the handlebars. Imagine riding inthe famous Paris-Roubaix, and thinkabout the pain and fatigue the ridersmust experience in their forearms.Most of us will never have toendure such extreme conditions, buttraining your grip and forearmstrength will improve your bikehandling and limit the possibility oflosing your grasp on the handlebars.

VariationWrist Roller Palms Down (SpindleWind)

Many gyms have a small round stickwith a rope or chain attached in themiddle. Fasten a small weight plateto the far end of the rope. Outstretchyour arms and hold the stick in bothhands using a palm-down grip.Wind the rope up onto the spindle,raising the weight off the floor. Thiswill work your forearm extensorsand also give your deltoids a good

workout.

Wrist Curl

Execution1. Sit on a bench and hold the

barbell in a palm-up grip.Rest the back of yourforearms on your thighs.

2. Extend your wrists toward thefloor and lower the barbell.

3. Passing the neutral startingposition, flex your wriststoward the ceiling and raisethe barbell as high aspossible (keep the back ofyour forearms against your

thighs).

Muscles InvolvedPrimary: Forearm flexorsSecondary: Grip strength

Cycling FocusDuring a sprint, you should beholding the handlebar drops andstanding out of the saddle. Witheach drive of the pedal, youllaggressively pull back on yourhands to counter the torqueproduced by your leg. Your body

weight will also be leaning forwardto drive the bike toward the finishline. The sprinting action will strainyour entire body, and your forearmsare no exception. The wrist curlwill specifically target thesemuscles, increasing your gripstrength and forearm strength.

VariationWrist Roller Palms Up (SpindleWind)

The wrist roller exercise describedin the previous section can also beused to strengthen your forearmflexors. Rather than holding thespindle with your palms down, holdit with your palms up. Keep yourarms slightly bent at the elbows.This will also work your bicepsmuscle. Wind the rope up on thespindle; then lower the weight back

to the ground by unwinding thespindle.

CHAPTER 3 Shouldersand Neck

The shoulders are continuouslystrained while you ride. As theprimary link between your upperextremities and torso, the shoulderconstantly supports the weight ofyour upper body. Regardless ofyour position on the bikestanding,sitting, or sprintingyour shouldersfight the force of gravity. At othertimes, such as during a steep climbor sprint, youll be pulling hard on

the handlebars. This chapter willhelp you train for all thesestressors.

Your deltoid is the primarymuscle involved in the powerfulmovements of the shoulder, andeach exercise will focus on adifferent functional section. Thischapter also gives you specificexercises to work your rotator cuff.Rotator cuff seems to be a popularterm among athletes, and thischapter will help you betterunderstand this group of muscles.

The primary role of the rotator cuffis stabilization of the shoulder joint.Many athletes fail to spend timespecifically conditioning thisimportant set of muscles. Since therotator cuff is not as visible as thedeltoid, this group of muscles isoften forgotten while training in thegym. This is a mistake that can leadto serious shoulder pain and injury.

Your neck also has a tough taskwhen youre on the bike. Whetheryoure riding on the hoods, tops, ordrops of your handlebars, your neck

will spend the majority of your ridein an extended position. This willstrain the splenius and other neckextensor muscles. In this chapter,youll find multiple exercises toaddress this cycling stressor. Aspreviously mentioned, you shouldtrain to maintain proper symmetryand balance. To help protect yourspinal alignment, this chapter alsoprovides exercises for training theprimary neck flexorthesternocleidomastoid.

Ive worked with numerous

athletes who have developed neckproblems. The causes can bemultifactorial, but the two mostcommon culprits are overtrainingand poor position on the bike. Youshould take your time advancingyour training program. When youreramping up your riding volume,include plenty of recovery days togive your body time to adjust. Neckpain and neck problems can becompletely debilitating, andworking to avoid injury is your bestoption. By spending time in the gym

strengthening your neck, youll bebetter prepared for the ongoingstrain placed on your neck duringtraining.

Since your shoulders and neckare taxed during your entire ride,proper position is of the utmostimportance. If you are too farforward or your handlebars are toolow, you may develop early fatigueand face possible injury. There isalways a tradeoff between comfortand performance (or aerodynamics)when determining your best fit.

Spend time fine-tuning your positionbefore you start training. If you areconcerned about your fit, visit yourlocal bicycle retailer or bike club tofind a bike fitter. Paying for aprofessional bike fit is often moneywell spent.

Even if you train properly andyour form is perfect, the very natureof the cycling position willeventually start to strain your neckand shoulders. The bent-forward,head-up position will graduallylead to imbalances in your neck and

shoulder musculature. After years ofriding, your cervical curve willaccentuate, and the intervertebralspaces will narrow posteriorly.Because your arms are extended tothe bars and your thoracic spine isbent forward, your scapulae willrotate forward and downward. Thiswill start to strain the musclesstabilizing your shoulder joint. Youmust work to counter these changesas you train and progress in yourcycling career. This chapter willhelp you train not only your primary

cycling muscles, but also thecounterbalancing muscles that willhelp prevent these detrimentalchanges.

Shoulder JointThe shoulder is a complicated ball-and-socket joint formed by theproximal end of the humerus and thescapula. Similar to the other ball-and-socket jointthe hipthestructure of the shoulder allows alarge degree of mobility. Theshoulder allows six primary

movements:Flexion: Elevating your arm in

front of you toward your headExtension: Elevating your arm

behind you toward your headAdduction: Moving your arm

inward toward the side ofyour body

Abduction: Moving your armoutward, away from the sideof your body

Internal rotation: Turning yourarm and palm downward

External rotation: Turning yourarm and palm upward

With high mobility also comesgreater potential for injury. Themore freedom of movement allowedat a joint, the less fixed supportholding the joint in place. Thishighlights the importance of havinga strong and well-conditionedshoulder joint.

DeltoidAs previously discussed, themuscular structure of your shoulder

provides a wide range ofmovement. As a key player in yourshoulder movement, the deltoid is ahighly developed muscle. The threeheads of the deltoid (anterior,lateral, and posterior) combine intoa single tendon that inserts onto thehumerus (see figure 3.1). Theanterior deltoid originates on theclavicle and primarily performsshoulder flexion. The lateral(middle section) deltoid attaches tothe acromion and abducts the arm.The posterior (rear) deltoid

originates on the scapula andprovides shoulder extension.Although there is crossover, thischapter provides specific exercisesthat focus on each of the threesections of the deltoid.

Figure 3.1 Deltoid muscle.

Rotator CuffThe rotator cuff is a group ofshoulder muscles that form astabilizing and protective shellaround the shoulder joint (see figure3.2). Although they are small insize, these muscles are vital toproper shoulder function. Therotator cuff is composed of fourmuscles that all attach to variousareas of the scapula. Thesubscapularis is located in the front

of the scapula, and the primary roleof this muscle is to rotate the arminward. Behind the scapula lies theinfraspinatus muscle and the teresminor. Both of these muscles rotatethe arm outward. Finally, thesupraspinatus lies on the superioraspect of the scapula. This muscleabducts the shoulder (lifts the armaway from the body) and alsorotates the shoulder outward.

Neck MusculatureThe neck is a highly mobile and

fairly fragile section of the spine.Numerous muscles and ligamentswork together to provide this highdegree of movement whilesimultaneously providing adequatestabilization. In this book, wellfocus on the primary movementmuscles. The splenius extends theneck (see figure 3.2). It runs alongthe upper spine and connects to thebase of the skull. The trapezius(covered in chapter 5), the levatorscapula, and the posterior portion ofthe sternocleidomastoid all

cooperate to aid the splenius inneck extension. Adequate training ofall these muscles is vital to yourriding health.

The sternocleidomastoidperforms front and lateral flexion ofthe neck and is divided into thesternal head and the clavicularhead. As indicated by its name, thismuscle connects to the sternum,clavicle, and mastoid of the skull.Long hours on the bike canoveremphasize the splenius, andyou may find yourself with an

underdevelopedsternocleidomastoid. This canpotentially cause undue strain onyour cervical spine, resulting inpain and disc injury

Figure 3.2 Muscles of the rotatorcuff and neck.

.

Warm-Up and Stretching

Spend 10 minutes warming up themuscles of your neck and shoulders.Jumping rope and rowing on amachine are excellent cardio warm-ups for the exercises in this chapter.After you have the blood movingand the pores open, you should taketime to adequately stretch. Yourneck and shoulders can be easilyinjured if you jump into theexercises without a proper warm-up. Shoulder rotations forward andbackward, as well as individualstretches, will ensure that your

entire joint is loose. The shouldercan rotate through 360 degrees, somake sure you move through yourentire range of motion. Afterstretching the neck forward,backward, and side to side, you canperform some simple isometricexercises to ensure that the neckmuscles are ready for your workout.Simply hold your hand against yourhead to offer resistance tomovement. For 10 to 15 seconds,work each group of muscles againstthe resistance.

Dumbbell Shoulder Press

Safety Tip

Be careful that the ball doesnt rollbackward when you are performingthis exercise. While keeping yourback straight, make sure that yourweight and buttocks are slightlyforward on the stability ball.

Execution1. Sit on a stability ball and hold

the dumbbells with your armsbent and your hands at

shoulder level. Your palmsshould be facing forward.

2. Raise the dumbbellsvertically together until yourelbows are straight.

3. Lower the dumbbells togetherback to the starting position.

Muscles InvolvedPrimary: Anterior deltoidSecondary: Lateral deltoid,

triceps, upper pectoralis,trapezius

Cycling FocusAs mentioned in the introduction tothis chapter, the shoulder isconstantly under pressure while youare on your bike. Every cyclingposition relies on the shoulder tocounter the weight of the torso as itleans forward on the handlebars.The shoulder press is fundamentalto strengthening both your anteriorand lateral deltoid. These musclesare key in stabilizing your torso asyou pedal. Many cyclists sway fromside to side as they ride. Remember

that any movement of the bicyclethat does not contribute to theforward motion is wasted andshould be minimized. Rocking thebike from side to side dissipatesenergy that could have contributedto the propulsion of your bike.

VariationsMachine Shoulder Press

The machine offers added safetyand stability. If you feel nervousabout doing the shoulder press withdumbbells or a barbell, the machineis an excellent option.

Barbell Shoulder Press

You can do the same exercise usinga barbell. This variation has twooptions for starting positions. Withyour hands shoulder-width apart,

place the bar across your upperchest or behind your head on yourupper back. Raise the barbell aboveyour head until your elbows arestraight. Return to the startingposition and repeat.

Upright Row

Execution1. Hold the barbell with your

arms extended down. Use apalm-down grip with yourhands positioned slightlynarrower than shoulder-widthapart.

2. Pull your hands verticallyupward to your upper chest,keeping your elbows high.

3. Slowly return to the startingposition.

Muscles Involved

Primary: Anterior deltoid,lateral deltoid

Secondary: Infraspinatus,supraspinatus, teres minor,trapezius

Cycling Focus

During a longer climb, youll likelyfind your hands resting on the top ofthe handlebars. If you decide toreally hammer your way up themountain, youll pull upward on thebar with each turn of the cranks.Watch any climber during amountainous stage of the Tour deFrance and youll see that this is theposition the rider assumes once hegets into his climbing rhythm. Youshould focus on this position whileyou perform the upright row. Thisexercise prepares you for your

future climbing efforts bystrengthening the deltoid, arm, andgrip. If you stand and climb withyour hands on the hoodsas manyriders do when they decide to surgeyoull rely on the muscles trainedin this exercise.

VariationsCable Upright Row

You can also use a pulley machineto effectively perform the uprightrow. Use a straight-handleattachment on a low pulley.Keeping your back straight and yourelbows high, pull your handsvertically to your upper chest.

Upright Row on Stability Disks

This is an excellent exercise forusing the stability disks. Using

stability disks will not only forceyour lower legs to stabilize yourposition, but will also train yourlower back and torso.

Dumbbell Raise andSweep

Execution

1. Hold a dumbbell in each handusing a palm-down grip.Your elbows should beextended, and your armsshould be at your sides.

2. Keeping both your armsstraight at the elbows, liftyour right arm upward infront of you until it is parallelwith the floor.Simultaneously, lift your leftarm upward to the side untilit is also parallel with thefloor.

3. In the horizontal plane, swapyour arm positions. Moveyour right arm out laterally toyour side, and move your leftarm straight out in front ofyou.

4. Lower the dumbbells back toyour sides. Repeat theexercise again, alternating thestarting position.

Muscles InvolvedPrimary: Lateral deltoid,

anterior deltoid

Secondary: Trapezius, upperpectoralis, posterior deltoid,supraspinatus, erector spinae,torso

Cycling FocusThis is a great exercise for cyclists.It simultaneously works multipleaspects of the shoulder and the core.When you are climbing out of thesaddle, youre constantly shiftingyour weight from side to side todeliver the most power to thepedals. (A similar movement is

used when attacking on the flats orsprinting for a finish.) This shiftingrepeatedly torques your upper bodyand stresses your shoulder joints.By simulating this movement withboth lateral and anterior stressorsconcurrently, the dumbbell raiseand sweep forces your back andtorso to fight to keep your upperbody from moving. During thisexercise, your center of gravity isdynamically shifted, and you haveto compensate. Not only will yourdeltoids get a great workout, but

youll also be adding to your corestability training.

VariationDumbbell raise and sweep on

stability disks: Considerusing stability disks to reallytorture yourself during thisexercise.

A-Frame

Finish position.

Execution1. Hold the dumbbells with your

thumbs up, your elbows atyour waist, and your forearmsin front of you.

2. Sweep each dumbbelllaterally while keeping yourforearms parallel with thefloor.

3. Keeping your elbows lockedat 90 degrees, lift thedumbbells up above your

head until they touch.4. Lower the dumbbells back to

the lateral position and thensweep them forward,reversing the motion youpreviously performed.

Muscles InvolvedPrimary: Lateral deltoid,

subscapularis, infraspinatus,supraspinatus, teres minor

Secondary: Anterior deltoid,posterior deltoid, trapezius,biceps

Cycling Focus

The rotational movement of thisexercise specifically targets the

rotator cuff. Although cyclists dontoften think about training theirrotator cuff, its muscles are vitallyimportant for almost every athlete.When youre in your ridingposition, the rotator cuff locks theshoulder into place, giving you aplatform on which to support yourbody weight. This is fundamental toa stable shoulder, and if you have aweak or underdeveloped rotatorcuff, the constant forces that ridingplaces on your shoulder will causepain and discomfort. Cyclists who

have sustained a rotator cuff injuryduring a crash can attest to howmuch discomfort they have whentrying to rehabilitate on theirbicycle.

Dumbbell internal rotation.Dumbbell external rotation.

Variations

Dumbbell External Rotation

Lie with your back and elbowresting on a bench. Holding adumbbell, lay your forearm acrossyour waist so it is parallel to thefloor. Keeping your upper arm intight to your body, rotate yourshoulder so that your forearmmoves in an arching motion fromyour waist to a vertical position.Return to the starting position.

Dumbbell Internal Rotation

Lie with your back and elbow

resting on a bench. Holding adumbbell, lay your forearm out tothe side so it is parallel with thefloor or the bench. Keeping yourupper arm in tight to your body,rotate your shoulder so that yourforearm moves in an arching motionfrom the bench to a verticalposition.

Note: You can combine theexternal and internal rotationexercise and complete an entire180-degree sweep with your arm.

Stability Ball Dumbbell

Raise

Execution1. Place your feet against a wall

and rest the front of your hipsand abdomen on a large

stability ball.2. Hold a dumbbell in each hand

and let your arms hangvertically downward towardthe floor. Your thumbs shouldbe facing upward.

3. Keeping your elbows straight,raise your hands in an archingmotion until they are at 90degrees to each side andparallel with the floor.

4. Return to the starting position.

Muscles Involved

Primary: Posterior deltoidSecondary: Lateral deltoid,

trapezius, rhomboid,infraspinatus, teres minor,teres major, erector spinae

Cycling Focus

Essentially, two forces are placedon your arms and shoulders whileyou are riding. The first is theconstant downward force placed onthe bars by your body weight andbody position. The second is theupward pull of your arms on thebars when you are sprinting orclimbing. The bent-over dumbbellraise focuses on the muscles used inthe latter and develops the posterioraspect of your shoulder. Becausemost of your time on the bike isspent leaning forward, much of the

shoulder development that occurswhile riding will be to your anteriorshoulder. That is why this gymexercise is so important. Rememberthat your body is designed forsymmetry. To balance the anteriormuscle development, you will needto focus on this exercise to trainyour posterior shoulder. This willhelp properly align your shoulderjoint and prevent aggravatinginjuries.

VariationBent-Over Dumbbell Raise on

Bench

If you feel unstable on the stabilityball or it puts too much strain onyour back, you can perform thissame exercise sitting on a bench.Bend over so your chest is nearlyresting on your knees. Keep yourelbows straight and your arms downat your sides. Slowly raise yourarms out to each side until they areparallel with the floor.

Single-Arm DumbbellRow

Execution

1. Rest your knee and same-sidehand on the bench. Keep yourback parallel with the floor.

2. Hold a dumbbell in youropposite hand and let yourarm hang vertically towardthe floor.

3. Bring your hand upward untilyour hand reaches your chest.Your elbow should brushagainst your side as your armmoves upward.

4. Return to the starting position.

Muscles Involved

Muscles InvolvedPrimary: Posterior deltoid,

latissimus dorsiSecondary: Trapezius,

rhomboid, biceps

Cycling Focus

In the illustration of this exercise,you can see its similarity to thecycling position. While doing thisexercise in the gym, you shouldthink about sprinting powerfully onyour bike. When you stand up tosprint, youll not only be crashingdown on the pedals, but youll alsoperform huge pulls on the bars withyour arms. The single-arm dumbbellrow will simulate this surging pullof your arms and help you get everyounce of energy out of your sprint.When doing the exercise, imagine

yourself in a sprint finish, fightingfor the victory. Try to feel each armpulling on the handlebar as yourmuscles scream under the strain.

VariationSingle-Arm Cable Pull

Sitting on a bench or stability ball,hold the handle for the low pulleywith one hand. Place your otherhand on your knee for stability. Letyour arm fully extend in front ofyou. Pull your hand back to yourside, keeping your elbow and armtight to your body.

Floor Bridge

Execution1. Lie on the floor on your back.

Pull your feet up toward yourbuttocks, and cross your armson your chest.

2. By looking upward andbehind you, slowly extendyour neck back, lifting yourshoulders and body off the

floor. Keep your backstraight.

3. Slowly roll your neckforward, returning to thestarting position.

Muscles Involved

Primary: Splenius capitisSecondary: Trapezius, levator

scapula, erector spinae,posteriorsternocleidomastoid

Cycling Focus

Cycling Focus

This is a fundamental exercise for ahealthy neck, especially when youspend a lot of time on your bike.The majority of your riding timewill be spent with your neck inextension. If you take time off fromthe bike and then start riding again,you may often find that your neck isthe sorest part of your body. Astrong neck will help maintainproper spinal alignment and helpprevent problems in the future.When you initially perform thisexercise, you must be sure not to

overdo it. You may feel great whilein the gym, but soreness will oftencreep up on you the next day. A fewyears back in the Race AcrossAmerica, a competitors neckbecame so fatigued from theconstant extension that he couldnteven look up. His mechanic had todo some improvisation. He deviseda support splint connected to theriders shoulders and helmet thatheld his head upright so he couldsee where he was going!

Safety tip

Make sure you are well stretchedbefore doing this exercise. Youmust also ensure that you dontoverextend your neck. Avoidarching your neck so that the weightis resting on the top of your head.

Neck Extender

Execution1. Kneel beside a stability ball.

Lean your chest on the balland hold a weight plate on theback of your head.

2. Start with your neck flexedforward. Slowly extend yourneck and raise your head untilyou are mimicking the neckposition you use while riding.

3. Return to the starting position.

Muscles InvolvedPrimary: Splenius capitisSecondary: Trapezius, levator

scapula, erector spinae,posteriorsternocleidomastoid

Cycling Focus

Because the neck extenders are sochallenged while you are riding,Ive included two exercises thatfocus on these muscles specifically.Think about the extreme neckextension needed when in anaerodynamic time-trialing position.Although you may never need totime trial, almost every ridingposition forces your neck to holdyour head up so you can see theroad. This exercise is excellent atmimicking this position and reallyfocuses on the muscles used while

riding. With all the neck exercises,you must remember to start withlower weights and work your wayup. The point of the exercise is tohelp you avoid injury on your bike,so dont hurt yourself whileworking out in the gym!

VariationNeck Extender on Bench

If leaning over on the stability ballis difficult on your back or knees,you can perform this same exercisewhile sitting on a bench. This willoffer more stability while stillfocusing on the same muscles.

Neck Flexor

Execution1. Lie with your shoulder blades

resting on the stability ball.Hold a weight plate with bothhands on your forehead.

2. Start with your neck extended

(head back). Slowly flex yourneck and raise your headupward, chin toward yourchest.

3. Return to the starting position.

Muscles InvolvedPrimary: SternocleidomastoidSecondary: Rectus abdominis,

external oblique, internaloblique

Cycling Focus

As mentioned, good health and

fitness are all about balance.Because cycling places such astrain on your neck extenders, thesemuscles can become moredeveloped than yoursternocleidomastoid. If this occurs,the neck extenders can unduly stressthe posterior aspect of your spineand cause asymmetry. Over time,this asymmetry can misalign yourspine and cause pain. A well-known cyclist and friend of minehad to completely stop cycling inhis 50s because his neck caused him

so much pain. After six months ofphysical therapybalancing hisneck and back muscleshe wasback on the bike and riding painfree.

VariationWall Neck Flexor

A simple variation of the neckflexor exercise can be done almostanywhere. Lean forward and placeyour forehead against a wall (youmay use a pad for comfort). Flexyour neck so your eyes look towardthe floor. Return to the startingposition.

Side Neck Lift

Execution1. Lie on your side with one arm

draped over the stability ball.Hold a small weight platewith your opposite hand

against the side of your head.2. Start with your downward-

facing ear near your shoulder.Keep your eyes lookingforward, and laterally flexyour neck until your upwardear is nearly touching yourshoulder.

3. Return to the starting position.Repeat, switching sides.

Muscles InvolvedPrimary: SternocleidomastoidSecondary: Splenius capitis,

erector spinae, levatorscapula, trapezius, externaloblique, internal oblique

Cycling Focus

The sternocleidomastoid allowsyou to look back to check youropposition while racing. Theprimary focus of the side neck lift isto help you develop neck stability.More important, this exercise willhelp keep your spine properlyaligned. The vertebral foramen isthe passage in the middle of yourvertebrae. Through this space, thespinal cord courses down yourspine, protected from injury ordamage. Poor spinal alignment cancause one or more of the vertebrae

to impinge on this space, which willcause significant pain as well aspotential functional deficits.

VariationMachine Lateral Neck Flexion

For all the neck exercises, you maychoose to use a machine. Levermachines are easy to use, and theyprovide you with extra stabilitywhile performing an exercise.

CHAPTER 4

Chest

Most cyclists dont spend muchtime developing their chest muscles.However, these muscles areimportant when taking the entirecyclist into consideration. The chestplays a fundamental role inconnecting the rider to the bicyclevia the shoulders and arms. Aspreviously discussed, symmetry andbalance are needed in order to

enhance performance and avoidinjury. A truly fit rider is one whohas strong and balancedmusculature; a cyclist needs a solidfoundation to optimally perform.Whenever youre riding, your backwill be hypertrophying because ofthe strain of the cycling position.Because the chest muscles aremainly employed during extremeefforts such as climbing orsprinting, these muscles may notundergo the same adaptation as yourback during your training rides.

Therefore, youll have to payspecial attention to your chestmuscles while working out in thegym.

Your work in the gym will alsopay off when you surge on yourbicycle. Every time a cyclistpowers up a climb or sprints awayfrom the field, the chest muscleswill be firing with a vengeance. Thepowerful downstroke of the leg willforce the bike to swing to the side.This movement is countered by thestabilization of the bike at the

handlebars. Without a solidfoundation, much of the powertransfer to the bike would be lost.Next time you see the end of a bikerace, pay attention to the cyclistsupper bodies and how each cyclistthrows his complete self into thesprint. The chest, arms, and legs allhelp hurl the straining cyclist to theline.

Chest MusculatureThe chest muscles are shown infigure 4.1 on page 56. The

pectoralis major is the primarymuscle of the chest, and it iscomposed of two anatomicalsections that are each shaped like atriangle. The upper section, orclavicular head, connects to theclavicle and the manubrium of thesternum. It inserts onto the upperportion of the humerus. The lowersection, or sternal head, of thepectoralis major originates on thesternum. The sternal head insertsjust under the upper head of thepectoralis major on the humerus.

The primary role of thepectoralis major is adduction,flexion, and internal rotation of thearm at the shoulder joint. Thisallows your arm to make strongmovements across the chestsuchas moving your handlebars fromside to side. Although there are onlytwo anatomical sections of thepectoralis major, this muscle can bedivided into three fairly distinctfunctional sections. Differentmuscle fibers in each of these threefunctional areas are activated based

on the arms angle with respect tothe shoulder joint. The exercises inthis chapter are grouped accordingto this functional delineation, anddivided into upper, middle, andlower focus points. During all theseexercises, the entire pectoralismajor is trained, but varioussections will bear the majority ofthe workload.

The pectoralis minor is a small,externally nonvisible muscle thatlies under the pectoralis major. Thepectoralis minor originates on the

upper margin of the third, fourth,and fifth ribs. All the fibers cometogether and insert on the coracoidprocess of the scapula. The primaryrole of the pectoralis minor is tolower the angle of the scapula, thuspulling the shoulder forward.

The serratus anterior muscleforms the side of your chest. Thismuscle wraps around the outside ofthe upper eight ribs and insertsalong the length of the medialscapula. Its role is to pull thescapula forward and around the rib

cage, similar to the motion thatoccurs when throwing a punch.Thats why this muscle issometimes referred to as theboxers muscle. For the cyclist,the serratus anterior helps stabilizethe scapula and shoulder. Many ofthe exercises in this chapter andchapter 6 will help develop theserratus anterior.

The anterior muscles of the chestare fewer and simpler whencompared to the numerous musclesof the back. The three primary chest

muscles (pectoralis major,pectoralis minor, and serratusanterior) will bear all the workloadand counterbalancing duties. Duringyour workouts, focus on theindividual part of the muscle beingtrained (as described by theworkout), and think about how thismuscle will enhance yourperformance on the road.

Figure 4.1 Muscles of the chest.

Warm-Up and StretchingWarm up for 5 to 10 minutes withsome sort of cardio work

treadmill, stair stepper, or rowingmachine. Once you develop asweat, focus on stretching youranterior torso. Stretch your chest bylying on the floor in the push-upposition. Allow the pectoralismajor and minor to stretch for 15 to30 seconds. This works even betterif push-up handles are available.Slowly perform a few knee-downpush-ups until you feel warm. Youcan also warm up using the dipbars. Standing on a platform, mimicthe dip motion. Using your legs as

an aid, hold yourself in the down,arms-flexed position of a dip.Repeat this motion very slowlymultiple times to adequately stretchyour chest and arms.

Dip

Execution1. Hold the dip bars with your

arms extended and your chestleaning forward.

2. Bend your elbows and loweryour body until your upperarms are parallel with thefloor (elbows are bent to 90degrees).

3. Push yourself back up to thestarting position.

Muscles InvolvedPrimary: Lower pectoralis

major, tricepsSecondary: Anterior deltoid,

latissimus dorsi, pectoralisminor, levator scapula, teresmajor, rhomboid

Cycling FocusComparing the exercise illustrationwith a cyclist sprinting allows youto see the value in this workout. Thedip is my favorite chest trainingexercise because it works so manymuscles that support the upper bodyof the cyclist. The chest plays a key

role in stability, power, andsteering control when you aresprinting on your bike. The strengthof your pectoralis major will allowyou to steady the side-to-sidemovement of your bike while yourlegs produce a tremendous amountof torque during the sprint. All theenergy of your legs should be usedfor forward propulsion, notfrantically swinging the bike