Plyometrics For Cycling

The winter months are fast approaching – well for me – they are here!!  The mountain bike is now hanging in the garage waiting for spring. It’s going to be awhile before I am back on the trails in Park City.  In the mean time, Cycle and Style wanted to research some cross training activities that anyone could participate in during the cycling “off season”.  Each month we will highlight an activity that would benefit you in cycling or any activity that you might be involved in.    Can Plyometrics be good “off season” mountain biking cross training for me?

“Everyone knows that winter training lays the foundation for a successful summer season, but there’s still plenty of debate about the specifics..(but) there’s a way cyclists can effectively build on-bike power without really cutting into riding time: plyometrics.” (Chris Carmichael – retired professional cyclist and cycling, triathlon and edurance sports coach)

I have been involved in the TOSH Performance Sports Training -Athletic Republic program in Murray, UT for the past year doing a variety of cross training activities. I was curious as to whether plyometric activities could benefit me as a mountain biker.  After talking with exercise specialist, Kristie Green, I understood the specific benefits of doing plyometrics to improve my cycling skills.  Green says that for mountain bikers,  plyos help with your stabilization skills along with developing and strengthening your core.  As for road bikers, she said that plyos help to increase your cadence on the bike because it increases the frequency of your footwork.

Plyometrics (also known as “plyos”) are an anaerobic type of exercise using explosive movements.  Plyos include different type of bounding, hopping and jumping exercises that increase your athletic power (strength and speed).  They also improve coordination and agility and can effectively improve your sports performance.  Plyos are not made for improving your conditioning or your endurance.  They are specifically designed for improving your reactive strength and explosive strength.

Here are some things to think about when preparing to start your workouts. Paying attention to your body, if this is new to you take it easy don’t kill yourself the first day or the second.  Make sure to warm up throughly before starting and cool down afterwards.  Green says to concentrate on:

• Athletic stance
• Working on the balls of your feet
• Soft knees (slightly bent knees)
• Chest up

If “Plyos” is something that you would like to add to your off season workout program contact your local workout facility or research the topic online.  “Plyos help cyclists break through the plateau by incorporating intervals to increase power output”, says Green. She continued to point out that plyometrics exploits any imbalances an athlete might have developed during training.

Lateral Tuck Jump

Some Recommended Pylometric Exercises:

Lateral Tuck Jump (Jill Jump Over the Candlestick): Using an object  to jump over (a cone, a soda can or even a candlestick, if that’s your thing–just make it challenging), stand to the side of the object, placing it to the left or right of your body. Begin jumping over the object from side to side. When jumping, keep your core tight, hips facing forward and landing on “soft knees.” (Do this for about 20-30 seconds, rest for twice that time and repeat once or twice more. Benefit: This strenghtens the knees and helps correct some of the imbalances that cyclists have in their knee muscles.

Four-Grid Plyometrics (Four-Square): Make a grid like the one pictured above using tape on the ground–or chalk. Jump from square to square for a given pattern as fast as possible. Immediately after any single-leg pattern, perform it again, using the opposite leg. You can also use both feet for double-leg drills. Use patterns, an infinite number can be created. Perform patterns that use two, three, or all four squares; do some drills clockwise and then do them counter-clockwise. 1,2, 1,2,3; 1,3,2; 1,2,3,4; 4,3,2,1; etc. For a real challenge, incorporate outside numbers.  Benefit: This trains your body to be reactive and handle different types of body angles and foot angles. This is especially a good drill for mountain bikers who use their bodies for balance on the trail.

Box Jump

Box Jumps:

Use boxes, steps or a stable platform of varying heights: either coming to mid-calf, or even knee-high if you like a challenge. A six-inch step is a good place to start, if you are a beginner.
Facing the box, with feet apart at hip width, lower your body to a semi-squat position and jump onto the box. Feet should land softly on box. Step carefully down (don’t jump) and repeat.  Do this for 30 seconds, rest and repeat. You can also do this in a lateral position. Stand to the left or right  of the box  with feet slightly wider than hip width. Lower body into semi-squat position and jump, landly on box. Step down and repeat. Do this for 30 seconds, then rest briefly and switch sides. Benefit: This drill builds a strong midsection (core and glutes), stabilizing your hips and providing the foundation you need to muscle over a tricky piece of singletrack or start your attack on a killer climb.

Fast Feet (Box March): Facing a six-inch (or higher, if you can do it) step– Place your left foot on the box. Push your left leg off the box and switch legs in the air so that you land with the left foot on the box and the right foot on the ground. Immediately repeat the movement for 16 to 20 reps for two to three sets. Benefit: These quick footwork drills help improve foot and leg strength and stamina and will help  increase cadence.

So my question is answered … Plyometrics can benefit me as a mountain biker.  How about you?

Thanks to Kristie Green (exercise specialist/B.S. in Exercise Sports Science), Megan Hutchison and Intermountain TOSH-The Orthopedic Specialty Hospital