No other race demands respect or creates the jaw-dropping awe of the Tour de France. These professional cyclists are rock stars. And even though you’re probably not going to be riding over 2,000 miles in 21 days, a little off-bike training can take your cycling to the next level. Whether you’re a novice cyclist, a daily roadie or a weekend rider, the more you enhance your endurance, strength and mobility off the bike, the more you’ll reap the benefits on the ride. No matter how much you want to keep those wheels turning while your legs are burning, you can only go as far as your training will take you. So grab your TRX® Suspension Trainer™ and get ready to strengthen your ride.
GET OUT OF THE SADDLE AND IMPROVE YOUR RIDE
Yep. You read that right. While spending time riding improves your technique, working on form and strength is often best done off the bike, doing Suspension Training®. Our HOME2 and PRO4 straps are great because they’re lightweight, top-rated, and ready to do the routines you want, wherever you want to do them.
WHY SUSPENSION TRAINING®?
- Use your bodyweight to build strength, flexibility, and endurance.
- Assist you in getting into the right position no matter your fitness level.
- Level up your training to meet you where you are as you progress.
- Ability to work on full body, upper body, lower body, and core moves.
There are dozens of Suspension Training exercises that you can use to develop a personal program that will enhance your overall strength and, in doing so, make you a better rider. Whether you’re tackling a steep switchback, mastering a technical trail, or competing in a triathlon, our TRX® method can help your body run like a well-oiled machine.
Here are three great moves to get you started!
MOVE 1: THE TRX® PLANK
One of the best TRX® strap exercises for building core stability, the TRX Plank gives your shoulders and abs one heck of a workout. It also works on the triceps, glutes, and those fun muscles at your lower back along either side of your spine (for the muscle geeks—your erector spinae).
Create core stiffness, which means that the muscles of the core adequately support the spine. This is vital in enhancing stability and building endurance. When these muscles are strong you’ll have more stability, more endurance, more power. If your core is weak, you’ll waste a lot of energy trying to compensate, which means you’ll get fatigued and sore (especially in the lower back) a lot faster.
There are many variations of the TRX Plank, and each one takes your core workout much further than a regular plank can. Why? Because when your legs are suspended instead of being anchored to the ground, they have to work harder to stabilize your body.
HOW TO DO THE TRX® PLANK:
- Engage your core and take a deep breath.
- Position your body parallel to the floor.
- Hold position for 10 seconds. Continue to breathe in and out as you hold the position.
- Proper form is critical. If you can’t maintain it, carefully lower your knees to the ground and take a short break before resuming the plank.
- A word to the wise: make sure you’ve mastered the basic plank before moving onto the TRX Plank and its many variations.
MOVE 2: THE TRX® ROW
Let’s continue building up that core, shall we? After all, the core is where all movement begins, including pedaling. And breathing. And steering. Plus, the core goes beyond the abs—it’s your entire midsection, front to back. Think about it: When you’re gripping the bars, you’re engaging your entire arm and upper back. The stronger they are, the less strained and pained you’ll be. Ditto for the pelvis, and the hips and the…you get the idea, right?
Strengthen the major muscle groups of the back—the lats, rhomboids, and traps—to help improve coordination and prevent injuries to the shoulders and lower back.
A great thing about the TRX® Strap is that you don’t need a huge workout space or heavy-duty fitness equipment to get in a good workout. You can hang them from on just about any fixed, sturdy overhead point like a pull-up bar if you’re inside or a strong tree branch outside. (Check out our mounting options here.)
HOW TO DO THE TRX® ROW:
- Hold the handles then step back from where your straps are anchored until it and your arms form a straight line.
- Position feet hip distance apart, then roll your shoulders back and lock them in place to maintain proper posture. Now engage your core and lean back with the weight on your heels until your arms keep you from falling backwards.
- Turn handles inward so your palms are facing each other chest-width apart and maintain this hand position throughout the workout.
- Pull your torso up toward the handles using the muscles of your upper back, arms, and shoulders. Be sure to bend your elbows while pushing up. Squeeze shoulder blades together. Continue to exhale while pulling until your hands and chest are even.
- Hold the top position for one second and then reverse movement, slowly and gently while inhaling.
- Once you’ve completed a full set of reps, walk your feet backwards until you're standing upright.
MOVE 3: TRX® SPRINTER STARTS
If you’re looking to add more strength and stability to your pedaling down stroke, TRX Sprinter Starts are a great place to start (no pun intended). After you’ve been doing them for a while you’ll realize how much they help when you’re accelerating or doing an out-of-the-saddle climb, sprinter starts. Plus, they really engage the quads, which every cyclist knows need to be stronger for long rides (and hills).
Not only do TRX® Sprinter Starts challenge the muscular endurance and power of your quads, hamstrings and glutes, they also increase your heart rate, which makes for an awesome cardio workout.
HOW TO DO A BASIC TRX® SPRINTER START:
- Start off with a strong standing plank, making sure your core is engaged and your hips are extended.
- Step back into a sprinter start and bring your foot back to start each time to reset the plank.
- Move on to the next stage, by bringing your moving leg up and pausing for a second, making sure you don’t tilt or rotate your body.
- To take it up the next level, add a hop when you bring your leg forward and amplify your acceleration as you push yourself up from the bottom.
When doing TRX® Sprinter Starts, you want to make sure you start slow, and only increase the speed of the movement when you feel comfortable, confident and ready to take it to the next level.
ICYMI: TRAIN LIKE THE PROS
Pro cyclists use TRX® to prep for major races, like the Tour de France. Levi Leipheimer used it when training for the Tour of California. Countless pro and amateur cyclists use it to up their game. And you can use it to power up your performance. Just choose the one that’s right for you.
OH, AND DON’T FORGET...
Behind every TRX® Suspension Trainer workout is how you hang it to best fit your training space and style. That’s where our anchors come in. Need something portable? Or something super secure for your garage home gym? It’s all here—shop them all. Once you’re set up and ready to go, make sure you join TRX® Training Club(sm) so you can drop into LIVE classes 7 days a week, plus enjoy unlimited On-Demand workouts.