On Your Bike!..
Summer is here and so is the lycra! London is a city of passionate cyclists and after this year’s successful Tour de France, we thought what better time to give you some top tips for training those legs to help reach your cycling goals. Whether it is to make your journey to work more pleasant on your body, or you have a big challenge you are working towards, then have a quick look at our short videos broken up into two posts to make sure you are developing the right muscles to help build strength and stamina like an athlete.
To start you need to understand a little anatomy (don’t worry we will keep it simple) of the muscles which are worked when you cycle. The motion of pedaling can be broken up into two sections, the Power Phase and the Recovery Phase. The Power Phase is where you pedal down towards the ground with the leg almost full extended (12-6 O’clock) and the Recovery Phase is lifting back up towards the bike again (6-12 O’clock) diagram below alongside a more in-depth explanation.
- From the top of the pedal stroke, a cyclist utilizes their hip extensors (gluteus maximus muscle) which initiates the Power Phase of the pedal stroke until point at 3 on a clock face
- From the point of 3 to 5 on the clock face the knee extensors activate: vastus lateralis and vastus medialis. Many cyclists associate this point with generating the most force for their pedal stroke; this is particularly prominent while climbing out of the saddle on steep gradients.
- From positions 5 to 6, plantar flexion occurs, thanks to the gastrocnemius which causes the toes to point outwards.
Diagram and bullet points via https://skyaboveus.com/cycling/Muscles-groups-used-while-cycling. Author Liam Hallan
In the video below we are helping to target Hip Extensors, Knee Extensors & Ankle plantar Flexors (Power Phase)
In the next video we will be exploring exercises which can improve the Recover Phase. Combine both workouts to receive maximum results from exercises.
P.S If you are interested in finding out about personal training at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us https://www.ptworkspace.co.uk/trainers/.
Summer Time at PT Workspace
This summer we have had great fun renovating the front entrance of PT Workspace, into a user friendly space for personal trainers and clients to utilise. When the sun has everyone smiling, we know that you want to feel those rays too, so we have given you the best of both worlds! Sunshine outside or a cool personal training space on the inside! Although we anticipated a good reception to the newly laid astro turf, it has been amazing to watch the personal trainers we work with making the most out of the additional equipment too! From Boxing bags to sledges we have your summer covered!
Take a sneak peek around PT Workspace…
Below the studio manger Nathan has put together a short video, showing you how many sets could be done with just the a tyre alone! Including a random interval from the next door neighbour.
See if you can add one set to your summer routine…
P.S If you are interested in finding out more about personal training at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us https://www.ptworkspace.co.uk/trainers/.
Justin ST Paul’s Top Tips for Summer
PT Workspace has recently had the pleasure of welcoming WBFF pro & personal trainer Justin St Paul alongside 1st Man London to our personal training studio, to share with you some of his top tips for Summer. As an athlete and PT, Justin has compiled some essential exercises to help burn fat and build muscle on those all important areas, which have you feeling a little self-conscious so you can face the summer with confidence.
Check out the video below and see if you could add one or more of these exercises to your workout routine.
P.S If you are interested in finding out more about personal training at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us https://www.ptworkspace.co.uk/trainers/.