Five moves to train your core, coordination and stability for cycling.

For many, the weather outside is still frightful, and the conditions are not optimal for cycling. And while indoor cycling is a valid alternative, it’s important to cross-train your muscles off the bike, too.

The TRX® Suspension TrainerTM is an incredible tool for cycling. Cycling requires simultaneous bilateral coordination, core strength and stability. When incorporating suspension training into your cycling training program, it is important to train for the demands of the sport, while simultaneously working on imbalances between your dominant and non-dominant legs.

The first priority is building a more smooth and efficient pedal stroke overall. The second priority is strengthening the “pulling-up” portion of the pedal stroke. Here are some moves that will help you train for these two demands.

TRX Forward Lunge with Y-fly

Perform for 30 seconds, rest and repeat for another 30 seconds

  • Start with the straps at mid-length.
  • Holding the straps, turn and face away from the TRX trainer with feet hip-width apart, arms straight out from the shoulders, palms facing down.
  • Lunge forward with one leg, as your arms fly out into a Y overhead.
  • Return to start, and alternate legs.

TRX Hamstring Curl and Runner

Perform for 15 seconds with a five-second rest, for a total of three sets

  • With the straps at mid-calf, sit down on the ground and place your heels in the strap handles facing the anchor, with the straps out from the anchor at a slight angle.
  • Lie down on your back, hands by your sides, feet up. Keep your head down as you lift your hips off the ground.
  • Draw your knees in toward your chest—keeping your hips elevated—then send your legs straight back out.
  • Do this curl for a few reps, then alternate legs, pulling one in at a time and sending the other straight.
  • Start to “run” your legs faster. Keep your hips elevated the entire time.

TRX Pike Crunch

Perform for 15 seconds, for two sets

  • Keep the straps at mid-calf and flip over, placing your toes inside the strap handles.
  • Your hands and knees should be on the floor.
  • Come up into a high plank.
  • Send your tailbone up into the sky to pike, then draw your knees in toward your stomach to crunch. Next, extend one knee to send your foot back.
  • Draw that knee back to the crunch, then send your other foot back.
  • Start to alternate and “run” as you maintain that pike crunch.

TRX Overhead Squat

Perform for 30 seconds, for two sets

  • Bring the straps to mid-length, and put your hands through the straps so the foot cradles are behind your wrists.
  • Step back, facing the anchor point, so the straps are at an angle.
  • Bring your hands out wide above your head, biceps by your ears and your shoulder blades back and down, and lower yourself into a squat.
  • Keeping your arms extended overhead, push through your heels to return to standing.

TRX Sprinter Start

Perform for 30 seconds on each leg, do two sets

  • Fully extend the straps.
  • Holding the straps and facing away from the anchor point, bring your hands underneath your armpits.
  • Put all your weight into the handles as you step one foot back like a sprinter on a starting block, toes on the ground, heels lifted, body leaning forward.
  • Drive one leg back into a lunge, then extend that same leg forward and up, knee toward your chin, and maintain your balance as your hold that knee up.
  • Return to start and repeat, switching legs.

The focus of this TRX Suspension Trainer workout is on setting up a strong “active plank,” maintaining it throughout these movements and being sure to regress them if there is failure. TRX pikes and climbers should be done with complete control (no “sawing” in the main straps), with an increase in speed to failure, back to regression, then back to an active plank before returning to the start position (knees and hands). Remember, it’s not about how many you can do, it’s how many you can do correctly.

Adding these moves into your training program and workout routine will surely increase your core strength and stability and help you reach the goals you’ve been working toward.

This post originally appeared on trxtraining.com.

Photo credit: Maridav, Adobe Stock