Who is This Plan For?

This 6-week Bike Stability and Control Core Program is designed for female cyclists over 50 who want to improve their bike handling skills, stability, and control, particularly during challenging manoeuvres like turns, descents, and technical sections. Whether you're a recreational rider or a more experienced cyclist, this program will help you build the core strength needed to enhance your performance on the bike.

It is suitable for cyclists who:

Want to reduce the risk of falls or instability while riding.
Seek to improve posture and endurance for longer rides.
Aim to maintain balance and control through varied terrain.
Are looking to complement their cycling training with focused strength work.
Prefer gradual, structured progression to prevent injury and fatigue.

What to Expect:

This program is designed to start gradually and build intensity over 6 weeks, focusing on stability and control. You’ll begin with foundational movements, and each week, the exercises will become progressively more challenging, helping you build a solid core to support your cycling performance.

You can expect:

Progressive workouts with a steady increase in difficulty.
Focus on improving core strength, balance, and stabilisation.
Low impact movements that are gentle on joints but highly effective in strengthening core muscles.
A structured approach that will work alongside your cycling routine, without overloading or inducing excessive fatigue.
Three sessions per week with each session focusing on five core stability exercises.

Equipment Required:

To get the most out of this plan, you’ll need access to:

A resistance band for exercises like the Banded Bear Crawl and Monster Walk.
A cable machine (or a suitable resistance band substitute) for exercises like the Single Arm Cable Row.
A mat for floor-based exercises such as the Alternating Superman and Planks.
Space for bodyweight movements and movement-focused drills.

Communication and Support:

As this is a structured 6-week program, it is intended to be self-guided. However, should you have any questions or need further adjustments to the workouts, feel free to reach out via the designated communication channel. If you prefer regular check-ins or modifications, these can be arranged based on your progress and specific needs.