CYCLING
ABOUT
PERFORMANCE CYCLING
High performance cyclists require a unique blend of athletic abilities. Cyclists, particularly mountain bikers, require outstanding isometric and eccentric strength to maintain proper body position while riding. Our long-time experience working with elite athletes has allowed us to develop the most robust solution for any rider.
program OUTLINE
Outcome Goals:
1 – Improved performance on exercises with high carry over to biking
2 – Integration of sport specific posture, strength, and efficiency
3 – Strengthening of common weaknesses and proactive overuse injury prevention
The Performance Cycling program is broken down into three areas of focus: mobility, strength and conditioning.
Mobility:
The mobility training days are designed to develop mobility at the joint level, with special attention given to the common areas of weakness or inactivity associated with cycling. This focus not only improves performance, but reduces injuries and prevents the imbalances associated with regular riding.
- Proactive prevention of imbalances
- Thoracic spine and ribcage mobility
- Improvement of ankle dorsiflexion, a key component of body position for cycling
Strength:
The strength component of Performance Cycling is designed to enhance the strength and technical proficiency of fundamental movement patterns as well as to provide a solid base for ideal body position on the bicycle. The most important areas of strength are mastery of the hip hinge, and anti-rotation strength.
- Improved strength with essential movements shown to have high carryover to biking
- Rotation and Anti-rotation strength
- Utilizes a mix of bodyweight and external loaded strength training
Conditioning:
The Performance Cycling conditioning training days provide guidelines for incorporating conditioning into the program for a comprehensive approach. Emphasis is on a mixed-modal approach to conditioning since riding well, particularly in technical situations, requires whole body endurance. These days will introduce the athlete to Sprint training and Threshold training
- Guidelines for incorporating bike sprint and threshold method training
- Whole body conditioning
- Proper technique for Rower, Stationary Bike, Treadmill, Ski Erg, Outdoor Cycling, and Running
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Testimonials
all THE programs
FUNDAMENTALS
The Fundamentals program is best utilized as an 8 week preparation phase for one of the performance programs or as a standalone program for general athletic development.
This program captures the needs of any athlete, at any phase of their training schedule. The intention is to develop the strongest possible foundation, which can be then built upon. The Fundamentals program addresses common areas of weakness, imbalances, and movements that reduce athletic performance. In turn, this sets athletes in the right direction from the outset and allows them to achieve their full athletic potential if they choose to pursue sport specific training.
This comprehensive plan takes a detailed look at the deepest layers of human movement and function by providing tutorials and exercises on essential topics such as breathing mechanics, core function and training, proper movement patterns and basic energy system training. The tutorials will provide simple, applicable changes that can be incorporated into daily life or existing training and will optimize any athletic routines or behaviors.
CYCLING
High performance cyclists require a unique blend of athletic abilities. Cyclists, particularly mountain bikers, require outstanding isometric and eccentric strength to maintain proper body position while riding. Our long-time experience working with elite athletes has allowed us to develop the most robust solution for any rider.
CLIMBING
Climbers are one of the rare forms of athletes where more mobility is always better as long as that is coupled with strength and control. Climbing requires strength through full ranges of motion and often at awkward angles.
The performance climbing program focuses on building strength and mobility through the upper back and ribcage, scapular control and strength at the very outer edges of joint ranges of motion
RUNNING
Running may seem simple, but running well and running for life requires a thoughtful approach. Running is a repetitive motion, therefore small changes to improve gait mechanics made through deliberate strength and mobility training can pay dividends, by both improving running performance and also by minimizing the injuries commonly associated with running.
SKIING
Alpine skiers and mountaineers are a unique type of athlete that requires a combination of strength and power endurance but also ability to react quickly and absorb higher levels of force.
RESTORE
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UNION