TRIBARS GLUTE STRENGTH: More push per pedalstroke

A big hole in the technique of many cyclists is their over-reliance on their quadriceps muscles to propel them down the rode.  This exercise is targeted at increasing your ability to engage your gluteus maximus while in the time trial position on the bike.  An excellent strength to develop if you want to get more out of your pedal stroke.

Key points to consider:

• Start with your knee a little bent, but keep it still from there
• Try and pivot exclusively from your hip
• Feel the muscles behind your hip burn and fatigue
• If you're feeling your hamstrings work, try to roll the arch of your foot (and thus your knee) outwards a little without physically turning your foot outwards

Isometric Hip Tilts: How and Why

If you have pain on the outside of your hip, particularly at night when laying no either the sore side or with the sore side up, and this pain hurts with walking long distances, quickly, on uneven ground or up & down steep hills or stairs, then this exercise can be a great place to start you getting this pain under control.

Key points to remember -

• the "towel" leg is NOT the exercising side, the "floor" leg is
• keep the "towel side" hip higher than the "floor side" hip
• don't let the "floor side hip" sag outwards - try and keep it straight over your foot
• if you have night time pain, a good time to try this is just before you go to bed
• hold for 45s - you should feel tired at the end of this period, rest for 30-60s and repeat x4
• as pain settles, you will need to progress to harder exercises (so book in!)