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Fast Fit Strong
Cycling, Multi-sport, TriathlonMany cyclists struggle to maintain performance and avoid burnout in the later stages of the season where fatigue can become a significant obstacle.
As a result, you can find yourself struggling to maintain your gains and unable to perform at your best when it matters most.
This training plan solves this problem by providing you with a structured training program expertly crafted for this time of the season. By breaking the 18-week phase into three six-week blocks, I provide a framework that you can use to limit fatigue and perform at your best when it really matters.
By following my guidelines, you'll be able to maintain strength & power without feeling sore or tired, giving you what you need to excel on race day and achieve your goals.
- On-bike sessions per week: None. This is an off-bike only program.
- Off-bike sessions per week: 2-3 mainly including strength maintenance and mobility work, but there are also recovery & regeneration sessions throughout the phase.
- Typical time of year: Late In-Season. I recommend starting this mid-season.
- 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
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 #02
👉 Hip & Glute circuit: ➡️ Complete this barefoot, if possible ➡️ Fight to keep your balance ◼️ 4x Kneeling Hip Sequence (es) ◼️ 8x Side-Plank Clam from bench (es) Repeat x 3 circuits
Recovery
D
💪 High-Threshold Stimulation #01
👉 Complete the following circuit: ◼️ 3 x Split-Jump (es) ◼️ 3x Press-Up Jump ➡️ Concentric only ◼️ 15m x Farmer's Walk ➡️ Only take small steps to avoid wiggling your hips 👉 Repeat x 3 sets
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
🧘♂️ Warm-Up - 30:10 x 2
A
👉 Complete the following exercises x 2 rounds - work for 30 seconds with 10 seconds rest between each. ◼️ Bilateral Shoulder Flexion Stretch ◼️ 90/90 Switch ◼️ Kang Squat
🧘♂️ Primary Circuit - 40:10 x 3
B
👉 Complete the following exercises x 3 rounds - work for 40 seconds with 10 seconds rest between each. ◼️ Tall-Kneeling Spinal Wave ◼️ Half-Kneeling Windmill ◼️ Beast into Spiderman Twist
🧘♂️ Secondary Circuit - 45:15 x 2
C
👉 Complete the following exercises x 2 rounds - work for 45 seconds with 15 seconds rest between each. ◼️ Hindu Press-Up ◼️ Inchworm ◼️ Lateral to Crossover Squat - swap sides on the 2nd round
🧘♂️ Finisher - 60:30 x 2
D
👉 Complete the following exercises x 2 rounds - work for 60 seconds with 30 seconds rest between each. ◼️ Reverse Lunge into 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)
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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