INTRO TO CYCLING STRENGTH

The main focus of the cycling strength programme is to provide structured guidance to resistance training for cyclists. Resistance training essentially is using weights, bands or gravity to improve performance on the bike. Although this method of cross training is becoming more popular among cyclists, there remains some hesitation when “weight training” is mentioned. The fact remains that structured, supervised weight training (resistance training) does not only have performance benefits on the bike but also reduces your risk of injury.

If you have not been doing any resistance training prior to starting this programme you may notice the benefits on the bike slightly quicker than if you have a history of resistance training. The key however is that implementation of off-the-bike resistance training should be maintained through the year, as well as through the racing season. The key is to adjust your training according to your focus during the year. When you are in off-season or pre-season and far out from racing, you would want the load and volume of your resistance training to be relatively high in order to maximise strength adaptations. As you move closer to your racing season you want to increase your intensity of your resistance training but drop the load and volume. In this phase you can also focus on mobility, movement patterns and core work.

The resistance training class will be structured by starting with a guided, dynamic warm-up followed by the main three stations for the class. The group will be split evenly among these stations and rotate through them accordingly. The only difference will come after week 3 where a short movement preparation will be added after the warm up before leading into the three stations. This movement preparation is done to ensure the muscle groups we are focusing on is sufficiently primed and ready.