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Fast Fit Strong
Cycling, Multi-sport, TriathlonAs the competitive season begins, many cyclists struggle with balancing training and avoiding fatigue while still performing on race day.
Striking the right balance between over and under-training can be challenging and can lead to soreness and injury, ultimately hindering your progress and potential for success.
With a focus on progressive intensity and a reduction in volume, this plan is designed to help you prepare for peak performance while limiting fatigue and injury risks.
With a sensible and structured plan in place, you can feel confident that you're maximising your potential without putting your body at risk.
- On-bike sessions per week: None. This is an off-bike only program.
- 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
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
🧘♂️ 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)
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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