Injury Prevention Strength / Base Season Cycling

Average Weekly Training Hours 07:43
Training Load By Week
Average Weekly Training Hours 07:43
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.

Sample Day 1
0:30:00
Big 10 for Injury Prevention

60 Monster Walk each direction with resistance band 2 X 20 Single Leg Squat each leg (watch yourself in a mirror. Keep knee tracking in straight line. Load your glute by pressing through your heel) If your form begins to fail stop. Make note of how many you did correctly. 2 X 20 Single Leg Deadlifts 2 X 30 sec (Each Side) Pelvic Bridge Lift Hold with one leg extended. Keep hips even! 2 X 60 sec forearm plank 2 X 20 lateral side step ups to box each side 2 X 20 Hip Flexor 10lb lifts (stand with 10lb weight rested on top of thigh. lift knee toward chest while holding weight on thigh. Keep stationary leg and back straight, core engaged.) 2 X 20 Supermans (arms slightly bent, like parachuting) 2 X 20 Seated Straight leg lifts (setated on floor with working leg extended in front and resting leg bent. Support yourself with hands by sides. Maintain good posture.) 2 X 60 sec side plank per side

Sample Day 2
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 3
0:45:00
All the Single Ladies! (and men!) with Youtube demos

Warm up with 10 Sun Salutations and some stretching Main Set: (do in order and stick to target rep numbers) 15 Single Leg Squats per leg aiming for a target on the floor (can elevate target if needed) 15 Single Leg Bridge lifts (firmly plant foot under base leg knee/ extend other leg strt in air) 15 Single Leg Deadlifts (hinge from hip like a see saw/ aim for target on floor w opposite hand) 15 Single Leg Side Facing Step up to bench or 18" box (hip facing box, not front facing) REPEAT SET THIS WAY: X 2 SETS Reduce reps to 8 but hold 5-10 lb weight in hands for everything except bridge lifts.

Sample Day 3
0:45:00
30-45 min easy zone 2 spin with drills

Keep it in Zone 2 today. Spin easy with cadence 90 for the first 10 minutes. Drills: 1 min Single leg drills / 4 reps each leg 5 min easy spin with top of the pedal drill. Focus smooth full circle pedal stroke with a primary focus on the scraping from your heel then completing the power stroke with the top of the stroke keeping power! repeat both drills once spin easy to the end pulling all the technique together.

Sample Day 4
1:00:00
High / Low Bike and Strength

10 min spin low resistance high cadence Off the bike: 60 second static bridge lift 15 bridge lift repetitions feet flat 15 bridge lift repetitions on toes 15 bridge lift repetitions on heels w/ toes up Stretch hips in a figure 4 stretch 12 push ups perfect form - on knees if needed 10 super man lifts with knees slightly bent like parachuting. 10 min on the bike: (1 min low resistance / high cadence alternate w/ 1 min higher resistance and slower cadence) Aim for a resistance that slows your cadence to 60-65 like climbing a hill. Off the bike: 60 second static bridge lift 15 bridge lift repetitions feet flat 15 bridge lift repetitions on toes 15 bridge lift repetitions on heels w/ toes up Stretch hips in a figure 4 stretch 12 push ups perfect form - on knees if needed 10 super man lifts with knees slightly bent like parachuting. 10 min on the bike: (1 min low resistance / high cadence alternate w/ 1 min higher resistance and slower cadence) Aim for a resistance that slows your cadence to 60-65 like climbing a hill. cool down: 10 min spin low resistance high cadence

Sample Day 4
0:25:00
2 sets: Mini Band Drills and quick core

40-60 monster walks each direction 12 front kicks 12 back kicks 12 cross body kicks 60 sec forearm plank hold 12 superman lower back lifts 12 upper back lifts (focus on keeping lower back stationary and peel upper back off mat 60 sec plank with knee drive to opposite elbow repeat set once

Sample Day 5
1:00:00
Active Recovery Day!

Ride your bike, hike or walk to get your legs moving but nothing too strenuous. Can go over 1 hour if you want to

Heather Casey, CSCS, USAT L2
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Balanced Art Multisport

Athletes who work with a coach are more likely to see progress and goal achievement than athletes who train on their own. 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 get you to your dreams. Heather’s philosophy of progressing an athlete at their individual pace effectively creates a plan based on metrics but grounded by lifestyle. Each athlete has a path and no two are alike!