CPT Core stability for cyclists 1

Average Weekly Training Hours 03:11
Training Load By Week
Average Weekly Training Hours 03:11
Training Load By Week

This plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training. Includes instruction videos. IT ALL STARTS WITH A STRONG BASE, IT IS NOT JUST ABOUT THE LEGS This is a 12 week plan designed by Richard Rollinson of CPT Cycle Coaching, including exercise instructional videos. Did you know that your hips and glutes work in sync with your legs when cycling? If you are not working out these muscles, then you are not using all of your potential power. This plan is for riders who want stronger, more efficient base muscles to increase power efficiency and stability on the bike, as well as some strength work on the legs. The plan is designed to be used in conjunction with your regular cycling programmes. When you buy this plan you will receive exercises that are specifically designed to work parts of your core that are connected to leg muscle groups used in specific cycling positions, helping you build a strong link between the upper and lower body. You will also be working the key muscles in your arms that control and coordinate the bike when sprinting and climbing out the saddle. The plan also covers your whole back, helping you on your way to a more comfortable ride with reduced chance of injury. All of the exercises directly apply to cycling. And the plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training. It is advisable that you have access to dumbbells, medicine balls and a Swiss ball. Barbells are also recommended. Buy this plan now for your pathway to take control of your bike, increase power potential and invest in your longevity in cycling.

Sample Day 1
0:45:00
Abdomen and back 1

The aim of this session is to work the muscle groups of the back and abdominals. Working the core strengthens the part of the body that controls all movement on the bike, weather working to produce power through the legs, or to stabilise the upper body

Sample Day 3
0:45:00
Chest and shoulders 1

The aim of this session is to work muscle groups that connect the back and abdominals to the arms, giving complete body stability.

Sample Day 5
0:45:00
Arms and legs 1

The aim of this session is to carry out exercises that work all opposing muscle groups within the arms and legs. Working the arms will aid stability and control when riding out of the saddle and also reduce chance of injury by connecting the muscle groups worked on the shoulders and chest in previous workouts. The leg exercises will give you complete power and connect the the hip muscles worked in the abdominal workouts. All weights stated in this session is the total wieght for 2 dumbbells.

Sample Day 8
1:00:00
Abdomen and back 2

The aim of this session is to work the muscle groups of the back and abdominals. Working the core strengthens the part of the body that controls all movement on the bike, weather working to produce power through the legs, or to stabilise the upper body

Sample Day 10
1:00:00
Chest and shoulders 2

The aim of this session is to work muscle groups that connect the back and abdominals to the arms, giving complete body stability.

Sample Day 12
1:00:00
Arms and legs 2

The aim of this session is to carry out exercises that work all opposing muscle groups within the arms and legs. Working the arms will aid stability and control when riding out of the saddle and also reduce chance of injury by connecting the muscle groups worked on the shoulders and chest in previous workouts. The leg exercises will give you complete power and connect the the hip muscles worked in the abdominal workouts. All weights stated in this session is the total wieght for 2 dumbbells.

Sample Day 15
0:45:00
Abdomen and back 3

The aim of this session is to work the muscle groups of the back and abdominals. Working the core strengthens the part of the body that controls all movement on the bike, weather working to produce power through the legs, or to stabilise the upper body

Richard Rollinson
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CPT Cycling

With 20 years experience in cycling, I have guided riders from beginner to international level to achieve their goals through power based training. Delivering personalised plans and providing actionable feedback with expert analysis. I would love to help you achieve your next goals too.