•3-5 explosive jumps •bridge with a leg in the air(both down for easy)(push the pulling knee for hard) •spine extn with arms in front(hover the arms back for ease). Relax the legs and don't use them. •Easy- regular and side plank, hold for 20 sec and rotate regular- side plank on knees and an arm, raise a knee while keeping heel grounded for tougher variation hard- side plank with moving a leg up and down Complete 2 minutes of planking •sit to stand squat with a single leg(easy-touch the other heel for some support)(hard-climb on the chair with one leg already on it)
This bike was really easy to assemble ruclips.net/user/postUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA and required very few adjustments out of the box. The wheels did not require any truing/adjustments. The frame had some small scratches, but nothing major.I did replace the seat though - the seat it came with was very uncomfortable. The tires need to be re-inflated every 4-5 days, but this appears to be quite common for the narrow 700x25 tires.Overall, in my opinion, this bike looks and rides like a much more expensive bike.
I know this video is 3 years old but I can say that doing vertical jumps REALLY helps with cycling. It builds your hams, quads and glutes for sprinting. I went from well under 30cm to now over 50cm in over a month of doing jumps every morning during my gyms sessions. It's even better if you're holding a kettlebell.
For these maintenance exercises, I always base my reps off of how many I'm doing perfectly. Once I start shifting around, I stop there (for getting started with these). Once you're good, I go off of time, so a minute straight of x, another of y, etc. Seems better to not get set on numbers and do the movements correctly, rather than doing them wrong just to hit a number.
Good tips. I have included HIT training programs twice a week (45 mins) that gives full body work out and lot of core work. In addition to this, I have included a heavy work out day, lot of dead lifts and squats once a week.... After one year , I have noticed significant gains on the bike, to the point I surprise myself. My FTP is gone up by 20% during this one year. All in all, you guys are spot on that off bike training is important. Well done.
Fantastic comment, I’ll leave Dan to comment on the specifics, but spoiler alert, he is a MASSIVE fan of that sort of heavy lifting protocol. Honestly, it’s something I know I have to do, but it’s a time thing for me, or at least that’s the excuse I’m using. That said, after we get back from the Phillipines I’m going to start
Awesome to hear. Great benefits. If you have adjusted to that program. I would look to do 2 heavy days and one more core style day. Good evidence to hitting those big muscles twice in a week for even more strength gains.
Chris Miller Cycling I see a vlog coming on resistance training for people with limited gym time ... hint hint 😂 something like this vlog top 5 weight training routine with progression regression options to 10 for those that have more time to be in the gym. Or isometric without weights too.
Thank you, top work presentation that beats what's been posted so far on RUclips. You don't have (yet) the millions of subs but the audience can't fail to notice the professional quality of these vlogs.
Thanks RH! Thanks for noticing the step up in quality, we really are taking some time putting these together, especially the info-VLOG style ones. Feel free to share amongst your friends, we’ll get there
@@dannyroberts-clarkenerocoa5605 thank you for your prompt and thorough response. I love this channel! As you grow in subs and content (vlogs) it will become more difficult and/or time consuming to address comments. I am a happy sub right now with your smaller channel feel :-)
I wonder about the 1st exercice that here on this video allow to use hands to get a momentum to have a stronger push upwards. Is this excercice about having a jump as high as you can or to have a dynamic muscle contraction on the quads? What I do is to make a dynamic push after 3 seconds of keeping myself as low as my pelvis and back stay in the same position to each other. That way my feet won't get me off the ground which keeps my stance correct and focus just on the technical stuff of doing the next rep of proper squat. To make that excercise harder and more complex I use elastic tapes little bit above my knees so while working on my quads, I have to engage my abs more and work on glutes as well. To make sure my glutes are engaged instead of hamstrings, I bend my head and torso little more forward while doing squat and as a pre-excercice I work on forcing gluteus medius to be engaged.
Thanks for the very useful video, Dan and Chris. I am nowhere near being in racing shape: I'm just an enthusiast and ride a 2-3 days a week. How many days a week would you recommend that I add the strength training you went through in the video?
Good evening, everyone..! Thanks a lot for the videos ! Sadly, I am too old for that s.. ; guy is bad ass for good, I can never do it properly...my belly doesn't help it at all...!! Greetings from Brazil west..!
What would be best to replace the jumping exercises for those who have fused ankles? For squats, I have to put a dumb bell under my heels because I don't have flexion.
I would suggest with power work doing less. Try adding a weight vest or upping the height and aim for the 3-5 rep mark this is where you will really work on your power.
Thanks for that. Yeh we have tried to prepare for it, but it’s going to be tough. Hoping to get time to do a VLOG of the preparation we are doing, would be interesting.
They are useful in a program Mauricio for sure. The reason I want for 2 leg for the power stuff is to emphasise power. With 2 legs we can get a faster contraction speed. Force may be a bit less spread over the 2 legs but we have some higher force work in the program. There is no one perfect exercise although if there was it would be single leg leg press sled throws :P
Danny nailed it. However, if you have an injury or something that needs working on it won't hurt to do some of this before the ride. Just make sure it's not too fatiguing to effect your bike performance.
•3-5 explosive jumps
•bridge with a leg in the air(both down for easy)(push the pulling knee for hard)
•spine extn with arms in front(hover the arms back for ease). Relax the legs and don't use them.
•Easy- regular and side plank, hold for 20 sec and rotate
regular- side plank on knees and an arm, raise a knee while keeping heel grounded for tougher variation
hard- side plank with moving a leg up and down
Complete 2 minutes of planking
•sit to stand squat with a single leg(easy-touch the other heel for some support)(hard-climb on the chair with one leg already on it)
This bike was really easy to assemble ruclips.net/user/postUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA and required very few adjustments out of the box. The wheels did not require any truing/adjustments. The frame had some small scratches, but nothing major.I did replace the seat though - the seat it came with was very uncomfortable. The tires need to be re-inflated every 4-5 days, but this appears to be quite common for the narrow 700x25 tires.Overall, in my opinion, this bike looks and rides like a much more expensive bike.
I know this video is 3 years old but I can say that doing vertical jumps REALLY helps with cycling. It builds your hams, quads and glutes for sprinting. I went from well under 30cm to now over 50cm in over a month of doing jumps every morning during my gyms sessions. It's even better if you're holding a kettlebell.
For these maintenance exercises, I always base my reps off of how many I'm doing perfectly. Once I start shifting around, I stop there (for getting started with these). Once you're good, I go off of time, so a minute straight of x, another of y, etc. Seems better to not get set on numbers and do the movements correctly, rather than doing them wrong just to hit a number.
I'm from the Philippines and I'm you're a fan now. Nice vids.
Good tips. I have included HIT training programs twice a week (45 mins) that gives full body work out and lot of core work. In addition to this, I have included a heavy work out day, lot of dead lifts and squats once a week.... After one year , I have noticed significant gains on the bike, to the point I surprise myself. My FTP is gone up by 20% during this one year. All in all, you guys are spot on that off bike training is important. Well done.
Fantastic comment, I’ll leave Dan to comment on the specifics, but spoiler alert, he is a MASSIVE fan of that sort of heavy lifting protocol. Honestly, it’s something I know I have to do, but it’s a time thing for me, or at least that’s the excuse I’m using. That said, after we get back from the Phillipines I’m going to start
Awesome to hear. Great benefits. If you have adjusted to that program. I would look to do 2 heavy days and one more core style day. Good evidence to hitting those big muscles twice in a week for even more strength gains.
Chris Miller Cycling I see a vlog coming on resistance training for people with limited gym time ... hint hint 😂 something like this vlog top 5 weight training routine with progression regression options to 10 for those that have more time to be in the gym. Or isometric without weights too.
Thank you, top work presentation that beats what's been posted so far on RUclips. You don't have (yet) the millions of subs but the audience can't fail to notice the professional quality of these vlogs.
Thanks RH! Thanks for noticing the step up in quality, we really are taking some time putting these together, especially the info-VLOG style ones. Feel free to share amongst your friends, we’ll get there
Real clarity on these exercises. Thank you Chris
Good job with the explanation. Thank you for the video.
Thanks for sharing this information Brother 😎✌️😁
Good timing. Winter is the season for off the bike strength and conditioning traning.
Never a bad time for S & C
Danny Roberts-Clarke : Nero Coaching I wonder if I missed it - frequency? 3-5 times a week? Training days? Off days?
@@dannyroberts-clarkenerocoa5605 thank you for your prompt and thorough response. I love this channel! As you grow in subs and content (vlogs) it will become more difficult and/or time consuming to address comments. I am a happy sub right now with your smaller channel feel :-)
Muchas Gracias, Felicitaciones por tus buenas sugerencias de ejercicios básicos.
I’m struggling to think of a time I saw someone looking less athletic than chris doing those initial squat jumps....😂
Indeed ... not my finest hour 😂
@@ChrisMillerCycling OH, it wasn't that bad. Just looked like a new exercise you were learning. Thanks for these exercises!
The squat jumps in this video just taught me- don't consider cycling AND playing basketball...might get away with jump roping....
Better to do just squats, 450-600 in 30 minutes, *deep* squats.
Not much point in swinging the arms on the initial jump imo.
Very useful. Thank you very much.
I love these videos! The bike fit video and this are great additions to your race and product reviews. PLEASE keep them coming!!
I wonder about the 1st exercice that here on this video allow to use hands to get a momentum to have a stronger push upwards. Is this excercice about having a jump as high as you can or to have a dynamic muscle contraction on the quads? What I do is to make a dynamic push after 3 seconds of keeping myself as low as my pelvis and back stay in the same position to each other. That way my feet won't get me off the ground which keeps my stance correct and focus just on the technical stuff of doing the next rep of proper squat.
To make that excercise harder and more complex I use elastic tapes little bit above my knees so while working on my quads, I have to engage my abs more and work on glutes as well. To make sure my glutes are engaged instead of hamstrings, I bend my head and torso little more forward while doing squat and as a pre-excercice I work on forcing gluteus medius to be engaged.
thank you for the tip
This is one of the best workout videos ive seen. Thank you
Thanks Angelo, apologies for my terrible box jumps however😂
@@ChrisMillerCycling haha, they're not that bad. Cheers
Thanks! Very good and helpful advices 👌🙏
Thanks for the very useful video, Dan and Chris. I am nowhere near being in racing shape: I'm just an enthusiast and ride a 2-3 days a week. How many days a week would you recommend that I add the strength training you went through in the video?
Good evening, everyone..! Thanks a lot for the videos ! Sadly, I am too old for that s.. ; guy is bad ass for good, I can never do it properly...my belly doesn't help it at all...!! Greetings from Brazil west..!
Fantastic ! Just tried these exactly what l need for added strength & control 👌🏻
Great to hear!
What would be best to replace the jumping exercises for those who have fused ankles? For squats, I have to put a dumb bell under my heels because I don't have flexion.
What is the stationary cycle setup in the background - Which rollers and which front stand?
Nice stuff dan!
Thanks Andy. I should come in and check out what you are up to one day!
I've worked my way up to 3 sets of 10 x 90cm box jumps. They are bloody exhausting. I'm a sprinter 🚴💪😁
I would suggest with power work doing less. Try adding a weight vest or upping the height and aim for the 3-5 rep mark this is where you will really work on your power.
Thank you for the informative video - keep it up! Btw whats with the disc bike, or did you make it your indoor trainer bike ;)
Hey man, thanks for the comment. As for the bike, it’s a Bianchi XR3 disc. Thanks.
What about Bulgarian squats? I reckon they’re excellent.
Amazing exercise. This isn't an exhaustive list. I was also trying to not use equipment. Bulgarians are best weighted.
Thumbs up for this one
What sort of timescale would you expect to see a noticeable improvement from these?
Could you do a recovery exercises video?
Will do mate
all the best team Nero-Bianchi on your Race in the Philippines 🇵🇭🚴♀️🚴♀️🚴♀️
Thanks Fortunato
Just a heads up from being there but now live here in AU, humidity is very high and hot but not near to our heatwaves in the summer. 🚴😊⛅☀️
Thanks for that. Yeh we have tried to prepare for it, but it’s going to be tough. Hoping to get time to do a VLOG of the preparation we are doing, would be interesting.
Chris Miller Cycling that would be exciting and looking forward to your Vlog, have fun out there and most of all keep safe. 👍🚴♀️👏
Great video guys.
Thanks Nicholas
Make sure you're jumping and landing with the feet straight ahead
Is this the very very first time he has ever ever jumped up?
Faites de la musculation de base ,avec des mouvements polyarticulaires et oubliez le reste.
What about 1 leg jumps , or 1 leg over a hurdle instead of two footed jump. After all we bike one leg at a time
They are useful in a program Mauricio for sure. The reason I want for 2 leg for the power stuff is to emphasise power. With 2 legs we can get a faster contraction speed. Force may be a bit less spread over the 2 legs but we have some higher force work in the program. There is no one perfect exercise although if there was it would be single leg leg press sled throws :P
Would you recommend activation before riding?
Danny nailed it. However, if you have an injury or something that needs working on it won't hurt to do some of this before the ride. Just make sure it's not too fatiguing to effect your bike performance.
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
pro tip - you don't need to wear cycling clothes to do this lol
I'm surprised that there isn't a glute based exercise. Most cyclist temd to have over developed quads and weak hamstrings and glutes.
Viviani shoes? How??? 😮😮
HAHA!! Little known fact, I’m actually the Italian Champ*
* of Campari drinking 😂
Why not just do burpees??
wow, chris can't jump.
This poor guy has no vertical.
Cycling is a very strange sport! I would expect the cyclist to be much more powerful or explosive.
After Lance Armstrong ruined the sport I have a difficult time following shows like this no matter how happy the riders appear to be.
All performance sports are doped.
Best exercise.....hours on the bike...thats the secret.
Chris must suck at every other sport.
Just do 30 mins of power yoga 2 days before your ride...