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Derek Teel

@dialedhealth

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🚴‍♂️STRENGTH TRAINING FOR CYCLISTS
Use My Programs Or Train With Me 1:1

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Incorporate THESE 7 MOVEMENTS 👆To Build A Balanced & Effective Strength Training Program For Cyclists. My minimum is 1 TIME PER WEEK OF EACH to keep the body efficient & less prone to injury. Visit the link in @trainingpeaks bio for more…

SAVE this post for future use ✔️

#strengthtrainingforcyclists #dialedhealth by @dialedhealth

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3 years ago

💪CORE WORKOUT FOR CYCLISTS: Do 3 Rounds for less back pain and more stability on the bike.

1️⃣ Plank Reach
8 Reps (Each Side)
2️⃣ Plank Knee Taps
8 Reps (Each Side)
3️⃣ Unilateral Dead Bug
8 Reps (Each Side)
4️⃣ Unilateral Bridge March
8 Reps (Each Side)

*20 Second Rest Between Each Movement

✔️Your core is more than just your abs, it’s your entire trunk (hips to shoulders on every side). Make sure your movements address it!

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🔗FULL PROGRAMS & WORKOUTS - 7 Day Free Trial in bio.

#dialedhealth #strengthtrainingforcyclists #cycling #coreworkout by @dialedhealth

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2 years ago

DETAILS ⬇️

These five movements translate to more stability on the bike. They’re in no particular order:

1️⃣ Landmine Rotations
- builds obliques, shoulders, and lateral hip strength

2️⃣ Reverse Plank
- builds strength through your posterior chain and improves shoulder/chest mobility

3️⃣ Pallof Press
- builds “anti rotation” strength (ability to resist force) in your obliques, chest, and glutes.

4️⃣ Overhead March
- builds leg and shoulder shoulder stability, hip flexors, and abs.

5️⃣ Get Up Sit Up
- builds rectus abdominals (abs), shoulder endurance and mobility

HOW TO USE:

Try each of these movements and pick 3-5 to do 2X per week. I’d recommend choosing the two that feel the most challenging (because that’s probably a weak point to address) and one or more that you enjoy the most (because it’s good to do things just for fun).

3 Sets of 10 Reps/Side or 30 Second Holds is a great place to start.

Follow for more #strengthtrainingforcyclists

#dialedhealth #cycling by @dialedhealth

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3 days ago

DETAILS ⬇️

After your Warm Up, do 3 Rounds with minimal rest time of:

1️⃣ Plyo Bulgarian Split Squat: 8 Reps/Side
- for leg strength and power

2️⃣ Hip Flexion Plank: 8 Reps/Side
- for core strength and stability

3️⃣ Seated Calf Raises: 16 Reps/Side
- for maximal power transfer to the pedals

Schedule:

This would be great to do 1X per week for 4 to 6 weeks. After that, you’ll want to change the stimulus to keep making strength gains.

Follow for more #strengthtrainingforcyclists

#dialedhealth #cycling by @dialedhealth

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5 days ago

CYCLIST CORE WORKOUT: Do 30 Seconds in each position and use the progressions when you’re ready 👊

1. HOLLOW HOLD
Progression: Rock Forward/Back or Side To Side

2. SIDE PLANK
Progression: Lift The Top Leg (to build strength on the outside of your hip/glute med) or Lift The Bottom Leg (to build strength on the inside of your hip (groin/adductors).

3. SUPERMAN
Progression: Add a press using load (full bottles or 2-5lbs dumbbells).

*Do 3 Rounds with minimal rest and follow it up with the Upward Dog and Child’s Pose Stretch (30 Seconds Each).

This workout trains your entire core meaning everything between your hips and shoulders. Strengthening it will help you stay stable and pain free on the bike.

Follow for more training tips 🤝

#coreworkout #strengthtrainingforcyclists #dialedhealth by @dialedhealth

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17 days ago

Do you have “enough” hip mobility for efficient cycling? Use the Thomas Test to find out.

As you lay back, your bottom leg should rest at least parallel with your torso. If it’s higher, if your lower leg kicks out, or your knee flares out to the side, it’s a good sign that you need to improve the range of motion at your hip flexor.

Limitations here will pull your pelvis into an anterior tilt, potentially restricting your knee from floating over the top of the pedal stroke (this tension could result in hip or low back pain).

Use the Couch Stretch to improve your range of motion (90 seconds daily) or refer to my previous training post with 10 Hip Mobility Movements.

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1:1 Coaching or Programs available in description.

#dialedhealth #strengthtrainingforcyclists by @dialedhealth

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2 months ago

Introducing my new @iamspecialized Crux 5! I can’t stop looking at this thing 😍 One side of my brain says speed, but the other says adventure…

I need more time riding it, but wanted to highlight my initial experience (and provide you with some drool worthy photos).

What do you want to know about this bike? Let me know in the comments so I can follow up with relevant details. It will also give me time to find the actual answer if I don’t know myself.

#WhyCrux5 #EatMyDust by @dialedhealth

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2 months ago

10 Movements To Improve Your Hip Mobility

1️⃣ Hip Flexor Crunch
2️⃣ Runner’s Stretch
3️⃣ Quarter Circles
4️⃣ Donkey Hip Kick
5️⃣ Pigeon To Hip Stretch
6️⃣ Bench Adductors
7️⃣ Hip Airplane
8️⃣ Adductor Rock Backs
9️⃣ TFL Reach
🔟 Hip Internal Rotations

These are in no particular order, but are all incredibly useful for improving range of motion in a joint that cyclists cant afford to neglect.

After trying them, add the one you struggle with most (or feel the most relief from) at the beginning of a strength session or pre-ride.

🤝 Please Like, Save, & Share For More Help Getting Your Body DIALED.

#dialedhealth #strengthtrainingforcyclists by @dialedhealth

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2 months ago

RELIEVE your Low Back after a ride with this decompression technique.

Hang from a bar and allow your core to slowly disengage. This will allow the weight of your legs to stretch the soft tissue that feels so jammed up. It also eases nerve pressure and creates space between your vertebrae for blood flow, letting oxygen reach damaged tissue for repair.

Other benefits include shoulder mobility, grip strength, and improved posture. It’s a simple practice that’s worthy of a daily habit.

Try 3 - 30 second hangs at full body weight or with support from your feet as you build strength.

#dialedhealth #cycling #strengthtrainingforcyclists by @dialedhealth

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3 months ago

PRE RIDE ACTIVATION ROUTINE for your glutes, hips, & core.

Do 10 Reps Of Each Movement:
1. Supine Butterfly
2. Glute Bridge
3. Leg Crunch
4. Side Plank Clamshell
5. High Plank Abduction
6. Narrow Split Squat
7. Hip Up & Overs

This takes 6 minutes and can improve your pedaling efficiency, increase stability, and decrease pain.

💬 Comment “Dialed Health” and I’ll DM you a follow along video of this exact routine

#cycling #preride by @dialedhealth

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4 months ago

Fix Knee Pain with this simple technique: It’s called “joint distraction” and all you need is a small towel.

Roll it up and wedge it behind your knee. As you sit back to your heels, your joint will pry open (decompression). This helps oxygen rich blood reach/repair damaged cartilage and inflammation.

It also provides a nice massage to your upper calf and lower hamstring, offering relief from chronic tightness you might be experiencing behind your knee.

Do 15 slow pulsing reps to start experiencing the benefits.

#cycling #kneepain by @dialedhealth

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4 months ago

Coaches, let’s talk REP RANGES in the comments.

#strengthtrainingforcyclists #cycling by @dialedhealth

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5 months ago