This plan is designed to develop cycling-specific muscular strength and power, including:
- Core strength, which is important for reducing injury risk and improving riding efficiency.
- Strength endurance, which the ability to produce moderately high forces over extended periods, and is relevant for most cycling disciplines.
- Maximal strength, which has been shown in numerous scientific papers to be beneficial for cyclists across a range of disciplines, as it helps improve endurance and economy.
- Maximal power, which depends both on muscular strength and the ability to contract muscles quickly, and is important for any cycling discipline involving short sprints or accelerations.
The exercises develop progressively, and we include guidance on how to balance these sessions alongside your bike training, including guidance on fuelling between sessions.
Care is taken to ensure only highly cycling-specific exercises are used in order to maximise the benefits from the time and energy invested, and to make the sessions as short as possible, since on-bike training should take priority.
This plan can be repeated multiple times to continue developing strength. Or you can move to doing just one session per week for strength maintenance.
The plan is designed to be used at home, with some basic equipment. You'll need access to:
- A selection of light dumbbells (e.g. 8kg and lower)
- A selection of heavier kettlebells (e.g. 10kg and higher)
- A wobble board or balance cushion
It should be noted that although information is provided regarding correct form, we do strongly recommend having at least one session with a strength and conditioning expert to make sure you have good form. If using a commercial gym, you should also ensure you have had an induction to learn how to use the equipment correctly.
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High North Performance is a cycling training and metabolic testing consultancy based in Harrogate, UK. We provide customised training programs and performance diagnostic services to professional and amateur athletes using both established and novel training methods, leading testing and analysis technology, as well as a scientific and strategic approach to planning and preparation.