Who is This Plan For?

This 6-week Pedaling Efficiency and Power Transfer Core Program is designed for female cyclists over 50 looking to enhance their core strength, improve posture, and optimise power transfer while cycling. The program is suited for riders who want to:

Improve efficiency in pedaling by developing a stronger core.
Reduce energy loss caused by poor posture on the bike.
Enhance their overall cycling performance by targeting the muscles responsible for transferring power from the legs to the pedals.
Build strength gradually with a structured, progressive plan that avoids injury and burnout.
It is perfect for cyclists at any level, from recreational to more competitive riders, who are looking to add focused core work to their training routine.

What to Expect:

This plan takes a gradual approach, starting with basic foundational movements in the first two weeks and progressively increasing in intensity over the course of six weeks. Each week, exercises will get slightly more challenging, allowing your core to strengthen and adapt to support your cycling performance.

You can expect:

Structured, consistent workouts that target the muscles required for efficient pedaling and power transfer.
A focus on core stability, rotational strength, and glute activation, key for cycling performance.
Three core-specific sessions per week, designed to fit seamlessly into your cycling routine.
Gradual progression, allowing you to build strength and maintain control without risking overtraining or injury.

Equipment Required:

To maximise the effectiveness of this program, you'll need the following equipment:

A cable machine or resistance band with a handle for exercises like the Cable Standing Wood Chop.
A mat for floor-based exercises such as Dead Bugs and Glute Bridges.
A resistance band for the Banded Squat.
Light to moderate weights or medicine balls for Russian Twists.

This equipment can typically be found in a standard gym, or you can substitute with home-friendly alternatives like resistance bands.

Communication and Support:

This is a self-guided program that provides a clear structure for each workout. If you have any questions or need modifications based on your progress, you can reach out via email or the designated communication platform. While the plan is designed to be followed independently, feedback or guidance can be provided as needed.