Injury Prevention Strength / Base Season Cycling

Average Weekly Training Hours 07:23
Training Load By Week
Average Weekly Training Hours 07:23
Training Load By Week

Transition season plan emphasizing more core and strength than enduance volume.
Exercises focus on injury prevention by utilizing many stabilizer muscles and single leg exercises.
Core work balances work of anterior and posterior musle groups.

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/endurance-coaching/

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 1
1:00:00
30-60 min yoga class or dvd

30 minutes to 1 hr yoga practice from class, dvd or self instructed

Sample Day 6
1:00:00
30-60 min yoga class or dvd

30 minutes to 1 hr yoga practice from class, dvd or self instructed

Sample Day 6
0:10:00
Foam Rolling for cyclist

Roll each muscle group for 8-10 rolls (back and forth = one roll) Look at the link to the photos in the article. They are good standard foam rolling exercises. I want you to roll the quads and calves independantly (photos show at the same time.) http://www.bicycling.com/training-nutrition/injury-prevention/roll-out-kinks

Sample Day 7
1:30:00
H.I.T. + Core

You can use your trainer or treadmill for the cardio portion. Main Set: 15 min @ warm up pace for run or bike Stop for core/ strength: 12 push ups, 12 basic crunches, 1 min forearm plank, 30 sec side plank on forearm each side 8 X 1 min hard effort on trainer or treadmill with 1 min EZ between repeat strength set & cardio intervals cool down 10 min on trainer or treadmill

Sample Day 10
1:00:00
Hill Strength Shifting

15 min warm up w/ 5 X 15 sec spin ups
Main Set:
4 X 4 min hill (4-6% grade *Indoor use higher resistance) in heart rate 3-4 zones.
Shift up for 30 seconds, down for 60 seconds. Recover 1 min
15 min Cool Down high cadence

Sample Day 12
1:00:00
30-60 min yoga class or dvd

30 minutes to 1 hr yoga practice from class, dvd or self instructed

Sample Day 15
1:00:00
30-60 min yoga class or dvd

30 minutes to 1 hr yoga practice from class, dvd or self instructed

Heather Casey
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Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!