Ramp +
Fast Fit Strong
CyclingDo you struggle to find the right balance between time in the gym improving your strength and resilliency with time on your bike boosting your cycling performances? The Pre-Season Ramp phase is designed to help you overcome this challenge with evidence-based training that I've used with the best of the best.
With progressively challenging strength sessions and a sample cycling plan to support off-bike work, you will be able to stay engaged and motivated throughout your training. This phase also helps you enhance your cycling performance by building on the gains made in the previous phase.
- On-bike sessions per week: 3-4 gradually reducing in volume, but building intensity.
- Off-bike sessions per week: 2-3 mainly including strength work, but there are also mobility and high-performance recovery training sessions throughout the phase.
- Typical time of year: Preseason. I recommend starting this around 2 months before your season begins.
- Level of rider: Any.
- Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.
Phase Introduction
A
👉 For more information on this training phase, follow this link: ◼️ https://share-docs.clickup.com/6606969/p/h/69m3t-63728/aef542b5fd03bba
Block Introduction
B
👉 For more information on this training block, follow this link: ◼️ https://share-docs.clickup.com/6606969/p/h/69m3t-68724/82447cef48d2bf3
Massage Therapy
A
👉 OPTION 1 - Professional Therapist. If possible, use a professional therapist to give you a full-body relaxing massage. 👉 OPTION 2 - Self Massage. Give yourself a gentle massage using a foam roller, massage stick, massage ball, etc.
Water Immersion
B
👉 OPTION 1 - Pool ◼️ 5-mins floating (as deep as possible) ◼️ 5-mins choice swimming (low to moderate intensity) Repeat x 2 👉 OPTION 2 - Home bath ◼️ 20-mins immersion in warm water (as deep as possible)
Contrast Bathing
C
👉 Alternate between 2-3-mins hot and 1-min cold for 2-4 repeats. 👉 The larger the temperature difference, the better. 👉 Whole-body immersion.
Controlled Meditation
D
👉 Many methods but the easiest way is to use a guided meditation app such as: ◼️ Calm ◼️ Headspace
🧘♂️ RAMP WARM-UP
A
🧘♂️ [RAMP] Standing Mobility Warm-Up #01
👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles
🚴 WU 20-Min
B
🚴 WU 20-Min
👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm
🚴 3x 10 mins
C
🚴 3x 10 MINS
👉 Follow this timer: http://intervaltimer.com/timers/11398184 ◼️ 10-min @ HRZ/PZ 3/4 ◼️ 10-min Recovery (the last one of these will be a 10-min cool-down - gradually reduce your heart rate) Repeat x 3
🧘♂️ Full Body Foam-Roll
D
🧘♂️ Full Body Foam-Roll
👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side
RELEASE
A
🧘♂️ Full Body Foam-Roll
👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side
RAMP WARM-UP
B
🧘♂️ [RAMP] Mobility Warm-Up #01
👉 Complete the following movements: ◼️ Groiner x 8-10 each side ◼️ Posterior Pelvic Tuck x 5 each side ◼️ Spiderman with Elbow Drop x 5 each side ◼️ Back-Roll to V-Sit x 8-10 ◼️ Crucifix x 8-10
C1
Feet Elevated Plank
3 x 20
C2
Half-Kneeling Diagonal Press
3 x 8
D
Back Squat
2 x 5
E
Deadlift
2 x 5
F
Bench Press
2 x 5
Recovery
A
🧘♂️ [RAMP] Mobility Warm-Up #07
👉 Book Opener x 8-10 per side 👉 Single-Leg Calf/Ankle Rock x 15-20 per side 👉 World's Greatest Stretch x 5 per side 👉 Couch Mobilisation x 60 seconds per side
Recovery
B
💪 McGill Big 3
👉 McGill Big 3 ◼️ 4x McGill Twisted Curl-Up with 10s pause ◼️ 30s x Side-Plank ➡️ Windmill for middle 10s ◼️ 6x Bird-Dog with 3s pause ➡️ Bring knee and elbow together each rep Repeat x 3 circuits
Recovery
C
💪 Hip/Hamstring Circuit #01
👉 Complete the following circuit: ➡️ Work barefoot, if possible ➡️ Fight to keep your balance ◼️ 5x Arabesque (es) ◼️ 15x Hip Hitch (es) ◼️ 3x Clock Steps (es) Repeat x 3 circuits
Recovery
D
💪 High-Threshold Stimulation #02
👉 Complete the following circuit: ◼️ 5 x Sitting-Jump ◼️ 3x Half-Kneeling Dumbbell Snatch (es) ◼️ 15m x Suitcase Carry (es) ➡️ Only take small steps and avoid leaning to the side
Cool-Down
E
👉 10-min x Recovery Zone Intervals ➡️ Use any cardio equipment, such as bike/row/treadmill. ➡️ Drive HR to top of the blue zone in 15s 👉 Rest 45s
🧘♂️ RAMP WARM-UP
A
🧘♂️ [RAMP] Standing Mobility Warm-Up #01
👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles
🚴 WU 20-Min
B
🚴 WU 20-Min
👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm
🚴 Sweet Spot Intervals
C
🚴 Sweet Spot Intervals
👉 Follow this timer: http://intervaltimer.com/timers/11388843 ◼️ 5-min @ Sweet Spot ◼️ 1-min Recovery Repeat x 2 ◼️ 3-min @ Sweet Spot ◼️ 1-min Recovery Repeat x 5 ◼️ 10-min Cool Down
🧘♂️ Full Body Foam-Roll
D
🧘♂️ Full Body Foam-Roll
👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side
🧘♂️ 10-MINUTE FULL-BODY MOBILITY
A
👉 Belly Breathing x 5 👉 Neck Nods x8 👉 Neck Turns x8 👉 Heel-Sit T-Spine x6/6 👉 Narrow Stance Rocking x6 👉 Wide Stance Rocking x6 👉 Posterior Pelvic Tuck x5/5 👉 Rocking Calf/Ankle/Hamstring Stretch x 8/8 👉 Inchworm, Spiderman Lunge, Hamstring Stretch x4
🧘♂️ Ramp Warm-Up
A
🧘♂️ [RAMP] Standing Mobility Warm-Up #01
👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles
🚴 Road Warm-Up
B
🚴 Road Warm-Up
👉 Spend the first 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually to the stated zones. 👉 If the main content of the session requires time in Z3 or 4 then add a couple of 6-second hard efforts to your warm-up.
🚴 Endurance with 2x20' Sweet Spot
C
🚴 Endurance with 2x20' Sweet Spot
👉 Follow this timer: https://www.intervaltimer.com/shared/7QJgweV6fNyVATZi3fuJ-Endurance-with-2x20'-Sweet-Spot ◼️ 50-min Steady Riding @ 80-90 RPM (Zone 2) ◼️ 20-min Sweet Spot (Zone 3.5 - 4.5) ◼️ 10-min Recovery ◼️ 20-min Sweet Spot (Zone 3.5 - 4.5) ◼️ 10-min Recovery ◼️ 120-min Steady Riding @ 80-90 RPM (Zone 2) ◼️ 15-min Cool-Down - gradually reduce your heart rate
🧘♂️ Full Body Foam-Roll
D
🧘♂️ Full Body Foam-Roll
👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side
Scott Pearson
Scott has worked in pro sport since 2003 and is known for his work with British Cycling, coaching Olympians and Paralympians in preparation for the 2016 games in Rio. While working full-time, Scott also commits himself to his professional development, having completed a Masters degree in Strength & Conditioning and becoming a certified strength and conditioning specialist by the UKSCA.
Proper off-bike training is the key 🔑 to becoming robust, efficient and powerful in the saddle. I look forward to working with you and having us join our community of strong cyclists all over the world. See you on the inside! 🚴💨
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