Program Overview and Expectations

Who is This Plan For?

This 6-week Injury Prevention Core Program is ideal for female cyclists over 50 who want to strengthen the muscles around their joints, improve overall stability, and reduce the risk of common cycling injuries. This program is suited for athletes who:

Experience tightness or discomfort in the hips, lower back, or knees during or after rides.
Want to improve their posture and body alignment for better cycling performance.
Are looking for a structured, progressive plan to build strength safely and effectively.
Aim to enhance their range of motion and flexibility to prevent overuse injuries.

This program is beneficial for cyclists of all levels, whether you're new to strength training or looking to supplement your current cycling routine with targeted injury prevention exercises.

What to Expect:

The program follows a gradual progression over 6 weeks, starting with foundational exercises to establish stability and proper movement patterns and gradually increasing in intensity and difficulty.

You can expect:

Structured, consistent sessions focused on improving core strength and stability.

A focus on hip stability, core control, and improved mobility to protect against common cycling-related injuries.

Three sessions per week, with each session designed to fit into your cycling routine without causing excessive fatigue.

Low-impact, controlled movements to avoid stress on the joints and build strength safely.

Equipment Required:

To get the most out of this program, you will need:

A resistance band for exercises like the Banded Clam Shell and Banded Plank with Leg Lift.
A mat for floor exercises like Bird Dog and 90-90 Stretch.
Open space for bodyweight movements like the Bodyweight Lateral Lunge.
This equipment can easily be used at home or in a gym, providing flexibility to complete the workouts wherever you are.

Communication and Support:

This program is self-guided, allowing you to follow the structured sessions independently. If you have any questions or need exercise modifications, feel free to reach out via email or the designated communication platform. You can arrange regular check-ins if you need more personalised guidance or feedback on your progress.