As the start of the competitive season approaches, many cyclists may find themselves struggling with fatigue and balancing your off-bike training with increased on-bike sessions. This can lead to a decline in performance and potential injury.
The Ramp plan addresses this by providing a plan specifically designed for the later stages of preseason training.
With a focus on managing the increasingly difficult balance between on and off bike training, we'll manage fatigue while maintaining the progress made during earlier phases of training.
The strategic approach of the plan optimises training time and helps you prepare for a successful competitive season.
👉 For more information on this training phase, follow this link: ◼️ https://share-docs.clickup.com/6606969/p/h/69m3t-63728/aef542b5fd03bba
👉 For more information on this training block, follow this link: ◼️ https://share-docs.clickup.com/6606969/p/h/69m3t-68724/82447cef48d2bf3
👉 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.
👉 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)
👉 Alternate between 2-3-mins hot and 1-min cold for 2-4 repeats. 👉 The larger the temperature difference, the better. 👉 Whole-body immersion.
👉 Many methods but the easiest way is to use a guided meditation app such as: ◼️ Calm ◼️ Headspace
🧘♂️ 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] 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
Feet Elevated Plank
3 x 20
Half-Kneeling Diagonal Press
3 x 8
2 x 5
2 x 5
2 x 5
🧘♂️ [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
💪 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
💪 Hip 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
💪 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
👉 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
🧘♂️ 10-MINUTE FULL-BODY MOBILITY
👉 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
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! 🚴💨Get Ramp