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Fast Fit Strong
CyclingAre you prone to injury or burnout due to the demands of intense training and competition? Do you struggle to maintain peak performance during the competitive season? This phase is designed to help you maintain your strength and power gains, while building endurance and recovery between important rides.
The In-Season Performance Prograam helps you enhance your cycling performance for key events, so you can perform at your best when it matters most. With my virtual coaching and support, you can stay on track with your training and avoid burnout and injury.
- 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: In-Season. I recommend starting as the main part of your cycling season begins.
- Level of rider: Any.
- Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.
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
🚴 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
Recovery
A
🧘♂️ [RAMP] Mobility Warm-Up #06
👉 2x (4x Lateral Hip Drops into 2x Kneeling Lat Stretch) 👉 5x Groiner 👉 5x Hip/Ham Stretch 👉 10x Glute Crossover 👉 2x (10x Calf Pump into 5x Spiderman Twist)
Recovery
B
💪 McGill Big 3
👉 McGill Big 3 ◼️ 4x McGill Curl Up with 10s pause ◼️ 30s x Side-Plank ◼️ 4x Bird-Dog with 10s pause Repeat x 3 circuits
Shoulder/Posture Circuit #02
C
👉 Shoulder/Posture circuit: ◼️ 10x Pull-Aparts ➡️ Keep your core & glutes engaged ◼️ 10x No-Money's ➡️ Draw your shoulder blades together ◼️ 10x Half-Kneeling Band Angel ➡️ Maximum ROM 👉 Repeat x 3 circuits
Recovery
D
💪 High-Threshold Stimulation #03
👉 Complete the following circuit: ◼️ 3 x Deadlift ➡️ Concentric only, if possible. ◼️ 6x Dumbbell Curl into Shoulder Press. ◼️ 15m x Rack Carry (es) ➡️ Only take small steps to avoid wiggling your hips
Cool-Down
E
👉 3-5-mins x Aerobic Exercise ➡️ Use any aerobic equipment, such as bike/rower/treadmill ➡️ Gradually reduce HR to the bottom of the recovery zone 👉 5x Wall breathing
🧘♂️ 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
🚴 Tempo Intervals
C
🚴 Tempo Intervals
👉 Follow this timer: http://intervaltimer.com/timers/11372920 ◼️ 10-min @ HRZ-3 ◼️ 5-min Easy Spin ◼️ 10-min @ HRZ-3 ◼️ 5-min Easy Spin ◼️ 10-min @ HRZ-3 ◼️ 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
🧘♂️ Warm-Up - 30:10 x 2
A
👉 Complete the following exercises x 2 rounds - work for 30 seconds with 10 seconds rest between each. ◼️ Lying Shoulder CARs ◼️ Posterior Pelvic Tuck ◼️ Good Morning + Forward Reach
🧘♂️ Primary Circuit - 40:10 x 3
B
👉 Complete the following exercises x 3 rounds - work for 40 seconds with 10 seconds rest between each. ◼️ Half-Kneeling Windmill ◼️ Standing T-Spine Flexion-Extension ◼️ Sumo Squat + Knee Drop
🧘♂️ Secondary Circuit - 45:15 x 2
C
👉 Complete the following exercises x 2 rounds - work for 45 seconds with 15 seconds rest between each. ◼️ Calf Pump, Inchworm into Spiderman Twist ◼️ Arabesque - swap sides on the 2nd round ◼️ Alternate Crossover Squat (don't use any weight)
🧘♂️ Finisher - 60:30 x 2
D
👉 Complete the following exercises x 2 rounds - work for 60 seconds with 30 seconds rest between each. ◼️ Sumo Squat
🧘♂️ Cool-Down - 30:10 x 1
E
👉 Complete the following exercises x 1 round - work for 30 seconds with 10 seconds rest between each. ◼️ Child's Pose + Shoulder Rotation ◼️ Bretzel Stretch (either work both sides for an extra 30 seconds or split the time in half) ◼️ Couch Mobilisation (either work both sides for an extra 30 seconds or split the time in half)
🧘♂️ 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
🚴 2x 20 mins Sweet Spot Intervals
C
🚴 2x 20 min Sweet Spot Intervals
👉 Follow this timer: http://intervaltimer.com/timers/11398279 ◼️ 20-min @ Sweet Spot ◼️ 10-min Recovery 👉 Repeat x 2, making the final recovery a 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
🧘♂️ 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 + (sub) Threshold Efforts
C
🚴 Endurance + (sub) Threshold Efforts
◼️ 1 hour @ zone 2. ◼️ 20-min @ zone 4 100% FTP, 20-min @ zone 2, 20-min @ zone 4 100% FTP. ◼️ 5-min zone 3 effort, 5-min @ zone 4 100% FTP, 5-min easy spin. Repeat x 3 ◼️ 15-min @ zone 2.
🧘♂️ 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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