BIKE FIT STRENGTH & MOBILITY PLAN
Team Move Strong
CyclingA cyclist's ability to maintain the correct positioining on the bike is paramount to comfort and performance. A professional bike fit goes a long way to achieving this, but for sustaibable restults a cyclist must promote mobility and strength in key areas of the body to facilitate a high quality riding experience.
Leading industry experts Precise Performance (Bike Fitting) & Team MoveStrong (Strength & Conditioning) have joined forces to provide you with the off-bike exercises you need to get the most out of your bike.
Over the course of 5 weeks, you will build strength, power, mobility and stability with a series of progressive S&C sessions. There will be multiple sessions per week ranging from quick 15minute pre-ride rituals to a full 45 minute S&C session that has been tried and tested by the pros.
Unlock your full cycling potential with this plan.
Mobility & Core 1
A
2-3 Rounds 1] NECK ISOMETRICS [2-3 reps of 10-15s holds] 2] PRONE OVERHEAD PRESS [up to 1:00] 3] PALOF PRESS [up to 30s each side] 4] THORACIC DRILL [5 each side] 5] Cat Stretch [5-8]
B
Hollow Body Hold (L2)
2 x 10
C
Single Leg Hip Hinge
3 x 5
D
Child's Pose Breathing
1 x 30
Session Prep
A
2 Rounds, 30s on each: 1] FOAM ROLL - spend time on key cycling muscles 2] CROCODILE BREATHING - relax your shoulders and breathe deeply in your whole ribcage 3] ACTIVE HIP FLEXORS 4] SIDE BODY STRETCH
B
Deadbug - (hand under back)
3 x 10
C1
Bodyweight Box Squat
3 x 5
C2
Theraband IYTWA
3 x 6
D1
Hip Thrust - Bodyweight
3 x 5
D2
Banded Seated Row
3 x 5
Core & Accessory Muscles
E
ROUNDS: 2-3 TIME: 15-30s REST: 1:00 1] KNEELING SIDE PLANK 2] SPLIT STANCE SOLEUS RAISE 3] QUADRUPED LIMB LIFT - keep your hips balanced!
A
Deadbug - (hand under back)
2 x 10
B
Lunge Complex
2 x 30
C
Scapula Push Ups
2 x 5
D
Seated Jump
2 x 3
Emma Wallace
Team MoveStrong was founded by qualified sports science professional Emma Wallace after almost a decade working within the sports & fitness industry. Her career began as a PT and has since evolved to see her specialise as a performance strength coach for endurance athletes. She has worked with cyclists from recreational to UCI Pro Tour level.
Jake Yarranton
Precise Performance was founded by Jake Yarranton in 2018. Jake has been fitting bikes and supporting riders since 2010 so he has a wealth of experience across all riding levels and disciplines. Jake is level 3 IBFI bike fitter, a certified Body Geometry and Retül Technology fitter and a certified with STT data analyst.
Maximise your potential by incorporating strength & conditioning into your training regime.
Get BIKE FIT STRENGTH & MOBILITY PLAN
Rory Townsend
Professional Cyclist
Verified Athlete"Irish Road Racing Champion 2022. UCI Pro Tour Team Black Spoke."
Jacob Bush
Elite Junior
Verified Athlete"MAS Design - Fensham Howes. British Junior Cycling Team."
