Fix your weak spots with these 7 cycling-specific fitness tests.
Too many cyclists with bulging quads still struggle with a squishy core, wobbly hips, or stiff shoulders. On the bright side, fixing those issues will make you a more efficient rider, says Darcy Norman, a trainer with Athlete’s Performance in Phoenix. Stand in front of a mirror or grab an observant friend and take these tests–the same ones Norman gave every member of team HTC-Highroad last year. If you fall short on any of them, do the corrective moves on non-ride days or as a warm-up on ride days. You’ll come out pedaling stronger than ever.
Test Your: Balance and Core Stability
Stand with your feet hip-width apart, holding a broomstick horizontally over your shoulders, and step your right leg over an imaginary hurdle that’s just lower than knee-height in front of you. Repeat with your left leg. You should be able to lift your knee straight up and over the imaginary hurdle. Your torso should not lean forward, back, or to either side.
Improve It
Stand in the middle of a resistance tube, feet hip-width apart, elbows bent, holding one end in each hand at shoulder height. Press your arms overhead as you lift right knee to hip level; lower knee then arms to starting position. That’s one rep. Do 15 with each leg.
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