Are your Glutes working and are they strong enough?

Whether you’re a flatlands specialist, a mountain goat or something in between, there’s a fair chance you’d like to be a little stronger when it comes to climbing. And while there’s no quick fix, there are certainly things you can do to make yourself that little bit more competitive when the road heads up.

For those embarking on the many events that pit you against gravity, climbing faster could definitely be in your thoughts.

As a cyclist, having glute strength should be one of your major focuses. To ride well, and climb well, you need gluteal strength. Your glutes, along with your quads are large strong muscles that provide the majority of power to the pedals.

It is very common for riders to not use their glutes enough or at all. Those who can’t activate their glutes at all ride predominantly with their quads and hamstrings and are missing out on a massive amount of power that could be used for each pedal stroke. You can pick riders who don’t use their glutes as they have over-developed quads and hamstrings and under-developed glutes.

One of the ways of seeing if your glutes are working independently of your hamstrings is to lie on the floor with your foot against a Swiss ball with the ball against a wall, with your leg slightly bent. The other leg lies on the floor alongside the Swiss ball.

Gently push against the Swiss ball and feel if your glutes are contracting without your hamstring being used. You will need to put one hand on your hamstring and the other under your butt and feel for the contraction.

There are many other exercises to assess your level of glute activation and help teach you to use them better. Quite simply, glute activation and strength has better power consequences than buying a set of Zipps!

Big power gains can be had by strengthening your glutes, as well as your core and improving your stability so you aren’t losing power with every pedal stroke.

 

       

About The Author

Recent Posts

 
Olympic velodrome: Track Accreditation
The starting gun has been fired and congratulations go to our riders who have completed Stage 2 (of 4) to become UK Track Accredited. If you feel you are a competent road or outdoor track cyclist you can begin the accreditation process on Stage 1 – Basic Introduction and progress through each level to Stage
*NEW* RD Castelli windstopper winter jacket 2016/17
Following on from our RDCC range of Miltag riding kit (s/sl jersey, bib shorts & gilet), the RD Castelli windstopper winter jacket 2016/17 has now arrived… and just in time for the colder months ahead! Available in ProFit, the jacket is made by Castelli (part of their Rosso Corsa range) and includes: > Windstopper Corsa
RDCC 2016 jersey & gilet designs
We’re pleased to annouce that RDCC is now a British Cycling affiliated club, and to celebrate we’ve released the Rolling Dynamics 2016 club jersey & gilet. Inspired by ‘elevation’ and designed to put a spicy little pep in your step when you’ve got to make that final crest up to the summit, the kit was developed by David Carry @tsuboDesign and is produced by Milltag.cc London. Joining
Wattbike’s Top Tips: Winter Training and Preparing for 2016
  http://wattbike.com/uk/blog/unleash-your-potential-in-2016-set-achievable-cycling-goals  
Unlock Your Potential on a Ride
We take Ride25 Pioneer Tricia Bacon on a 1:1 training session, and talk about the benefits of supplementing your outdoor riding with structured indoor training: https://www.ride25.com/cycling-blog/indoor-wattbike-cycling-training/  
Growth Sector
Carbon is cutting edge and steel is real, but there was a material used in two-wheeled construction that preceded both by some years…

Indoor Cycling

 
Our sessions are powered by Wattbike and are a great way to train no matter what happens outside.

Contact Info

 

For more information or to book a session please call Mark on:

Phone: Mark 07791 336116
Email: team@rollingdynamics.com

Join us on Strava

 
Group training is conducive to quality training. Ride longer. Race faster. And help us to be the best! www.strava.com/clubs/rollingdynamics

Powered by

 
Wattbike