Cycling Strength At Home
The Cycling Coach
CyclingDesigned by an elite Strength Coach, this is the ultimate home-based programme for cyclists who want FREE SPEED! Get stronger & stay injury free, without spending valuable riding time in a gym.
NO GYM REQUIRED! NO EQUIPMENT REQUIRED! JUST ONE HOUR PER WEEK!
'Cycling Strength At Home' is designed off the back of working with 100s of cyclists, from amateurs to multiple gold medalists & coming up against the same old issues:
- Inefficient position
- Wasted Watts
- Knee pain
- Back pain
- Neck pain
......do any of these issues sound familiar??
The good news is most of these relate to weakness in the hips, trunk and upper back - which are all easily fixed in just one hour of structured, bodyweight training per week!
"I can already feel the benefit on the bike...I can't wait to let it rip on the road this season!" - Andy Tennant, Pro Cyclist
'Cycling Strength At Home' is designed to help you build & maintain the physical attributes you need to get the most from every ride & reduce injury risk - without spending hours in a gym.
WHO IS IT FOR? Anyone who wants to stay in top condition and be physically prepared for every ride and prefers training at home.
Warm Up
A
1. Foam Roll (Optional) - 10 slow rolls in total / per side, focussing on tight or problematic areas. 2. Mobilise - Complete the following circuit 2-3 times: - World’s Greatest Stretch x 8 reps (per side) - Cat Camel x 10 reps - Scap Push Up To Downward Dog x 10 reps Notes: - See videos for technical points
B1
Single Leg Glute Bridge
3 x 8
B2
Dead Bugs
3 x 8
C1
Single Leg Heel Touch From Step
3 x 6
C2
Single Leg RDL
3 x 6
D
Iso Hold YWT
3 x 1:00
E
Split Squat Iso Hold
Cool Down
F
1. Static Stretching (5-10 minutes). Refer to the 'Cycling Mobility Manual'. 2. Box Breathing (Optional) To encourage an immediate shift to a parasympathetic (recovery) state, lie on the floor with your feet elevated and complete the following: - Close your eyes. Breathe in through your nose while counting to four slowly. - Hold your breath while counting slowly to four (avoid clamping your mouth or nose shut). - Begin to slowly exhale for 4 seconds. - Repeat for 2 minutes.
Warm Up
A
1. Foam Roll (Optional) - 10 slow rolls in total / per side, focussing on tight or problematic areas. 2. Mobilise - Complete the following circuit 2-3 times: - World’s Greatest Stretch x 8 reps (per side) - Cat Camel x 10 reps - Scap Push Up To Downward Dog x 10 reps Notes: - See videos for technical points
B1
Glute Bridge
3 x 0:30
B2
Side Plank
3 x 0:30
C1
Bodyweight Split Squat
3 x 1:00
C2
Eccentric Push Up
3 x 6 @ 6
D1
Bodyweight Cossack Squat
3 x 6
D2
Iso Hold YWT
3 x 1:00
Cool Down
E
1. Static Stretching (5-10 minutes). Refer to the 'Cycling Mobility Manual'. 2. Box Breathing (Optional) To encourage an immediate shift to a parasympathetic (recovery) state, lie on the floor with your feet elevated and complete the following: - Close your eyes. Breathe in through your nose while counting to four slowly. - Hold your breath while counting slowly to four (avoid clamping your mouth or nose shut). - Begin to slowly exhale for 4 seconds. - Repeat for 2 minutes.
Warm Up
A
1. Foam Roll (Optional) - 10 slow rolls in total / per side, focussing on tight or problematic areas. 2. Mobilise - Complete the following circuit 2-3 times: - World’s Greatest Stretch x 8 reps (per side) - Cat Camel x 10 reps - Scap Push Up To Downward Dog x 10 reps Notes: - See videos for technical points
B1
Single Leg Glute Bridge
3 x 8
B2
Dead Bugs
3 x 8
C1
Single Leg Heel Touch From Step
3 x 6
C2
Single Leg RDL
3 x 6
D1
T Push Up
3 x 4
D2
Iso Hold YWT
3 x 1:00
E
Split Squat Iso Hold
Cool Down
F
1. Static Stretching (5-10 minutes). Refer to the 'Cycling Mobility Manual'. 2. Box Breathing (Optional) To encourage an immediate shift to a parasympathetic (recovery) state, lie on the floor with your feet elevated and complete the following: - Close your eyes. Breathe in through your nose while counting to four slowly. - Hold your breath while counting slowly to four (avoid clamping your mouth or nose shut). - Begin to slowly exhale for 4 seconds. - Repeat for 2 minutes.
Alan B - Pro Cycling S&C Coach
Alan is a professional strength and conditioning coach who works with the GB Cycling Team, supporting elite road and track cyclists (including multiple olympic medallists & world champions). He created 'Cycling Strength At Home' to give weekend warriors and amateurs access to the kind of highly focussed strength training that pros use to stay injury free and at the top of their game.
You'll never have to walk away from a ride with any regret again. Find out exactly how you can prepare physically and make the most out of every single session. Let's get cracking eh?R
Get Cycling Strength At Home
Andy Tennant
Pro Cyclist / Former World Champion
Verified Athlete"I can already feel the benefit on the bike...I can't wait to let it rip on the road this season!"