Looking for a good indoor (off-bike) gym workout suggestion for building upper body strength, core, and burst (leg) power for endurance MTB races.
My go-to exercises have been:
Swings
Shoulder press (sometimes with a squat)
Bent over dumbbell rows or lat pull-downs (for back)
Side arm raises (shoulder stability)
Planks
Bench presses or push-ups (to simulate pushing of bike bars)
Barbell rows (to simulate pulling on bike bars)
Deadlifts
Burpees, jump rope, or battle ropes
Explosive box jumps
Leg curls
Lunges
Goblet squats
No I don’t do all these every time. Usually 4/5 from the top and 2 from the bottom. 30-45 min active time. I typically do each exercise for time rather than reps, back to back, then rest between. My goal is to build my core, shoulders, grip strength, and explosive leg power.
I like Leg Blasters. Really, really hard to do though while training on the bike. They are my go-to for getting ready for ski season, backpacking in the mountains, etc. But, you should have a baseline level of strength and conditioning first and work up to them:
For on-bike fitness strength and power, variations of squats and deadlifts.
My Upper Body / Core Routine: Pull-ups, Push Ups, Cable Rotations, Plank, Flutter Kicks. Dumbell Row and Kettlebell front raise / swing. Bicep curl. Tricep Extension. I like the battle rope but it’s a pain to set up for me in my garage, if I had an easy place I’d be doing that regularly.
I wouldn’t say it’s my “favorite” since those were from back when I was solely Olympic Lifting but right now I alternate two lifting workouts that looks something like:
Day A:
Squats (Heavy 3x5 or 2x2)
RDL (Moderate 3x8)
Incline DB Bench (Moderate 3x8)
Seated Cable Row (Moderate 3x8)
Bulgarian SS (Moderate 3x5 each leg)
Day B:
Deadlift (Heavy 3x5 or 2x2)
Front Squat (Moderate 3x6)
Standing DB OHP (Moderate 3x8)
Pullup or Lat pull down (Moderate 3x8)
Bulgarian SS (Moderate 3x5)
The sets/reps/intensity shift around based on the bike focus but that’s the general layout. I’ll sometimes superset the two upper body movements just for time’s sake. I’ve also done power cleans in the past and such but this is what I’ve settled on. I might start adding some box jumps or something as a warm up and for a bit more rate of force production.
The following is my preferred two day split that I put together when I was laid up for hip surgery. I didn’t mention sets/reps as they vary. This is a good blend between growing muscles, increasing strength/athletic performance. There’s other exercises available to hit each motion, but the following are the ones I enjoy and that I’m able to perform in my home gym.
Two Day Split
Warm up:
Jump rope - 150x1
Front raises - 20lbsx10
Days:
Bulgarian Split squats with an open trap bar are my favourite leg exercise. They kind of feel cycling related as you are pulling on a bar while doing a 1 leg squat which is a bit like cycling.
I like some variation of barbell squat paused or off of pins, which I will cycle every week or so. I work my way up to a heavy triple, then do a back off set or two of 5s. Then I’ll do a hip hinge like Romanian Deadlifts or Good Mornings, followed by Bulgarian Split Squats, Pistol Squats or other quad movement in the 5-10 rep range.
I do an upper/lower split, but you could just superset the above with some pullups and dips.
Some other movements like Copenhagen planks, and knee lifts with the MonkeyFeet contraption, slip into my routine for certain training blocks.
While I don’t lift upper body anywhere close to what I used to when I wasn’t into cycling, dips are fantastic, weighted if you can do it, unweighted if you can’t. Even better in combination with pull-ups.
If I had to pick one leg exercise that would be very beneficial for cycling (and non-cycling), and you have access to a gym, I’d say smith machine pistol squats (especially if you are strong enough, or when you are strong enough, to throw weight on the bar).
But for me, it’s the best bang for the buck strength-wise and overall health.
Of course I do other stuff as well, but I do like my deadlifts (and I’m no strength athlete, I use them for overall strength and conditioning as an older athlete).