8-Week Base Performance S&C Program

Enhance your cycling with this structured 8-week program designed for cyclists aiming to maximize strength, stability, and endurance. The program combines strength training and conditioning focused on muscle fibre recruitment, core stability, and progressive overload.

Program Highlights:

1. Full-Body Workouts:

Three full-body sessions each week target essential muscle groups. Exercises like squats, deadlifts, and presses build foundational strength for improved cycling speed and control.

2. Progressive Overload:

The block periodization model includes three weeks of increasing intensity followed by a deload week to facilitate recovery, preventing plateaus and reducing injury risk.

3. Specific Warm-Up & Cool-Down:

A dynamic, rowing-based warm-up prepares participants for optimal performance, while the cool-down phase aids recovery with gradual heart rate reduction.

4. Core Stability:

Targeted core exercises enhance stability and muscle endurance, crucial for maintaining control during rides.

5. Personalized Progress Tracking:

Regular assessments, including a 3-repetition maximum test, help monitor progress and adjust training loads for individual development.

This program is ideal for intermediate to elite cyclists, including Enduro, XC, downhill racers, and road cyclists. Join us for an 8-week journey to improve your strength, stability, and endurance, making you a stronger, more resilient cyclist.