BIKE FIT STRENGTH & MOBILITY PLAN

Team Move Strong

Cycling
Coaches
Emma Wallace and Jake Yarranton

A 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.

Features
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Access to your coaches
Ability to direct message your coaches for guidance and motivation.
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Programming 4 days per week
3-4 strength & mobility sessions per week that are accessible for cyclists of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Easy to follow app to guide you through the sessions and track your progress.
Equipment
Required
Resistance Bands
Recommended
Dumbbells or Kettlebells
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Sample Week
Week 1 of 5-week program
Sunday
CORE & POSITIONING

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

Tuesday
STRENGTH - Intro Session

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!

Friday
PRE-RIDE ROUTINE 1 - APPROX 15MINS

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

Coaches
coach-avatar 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.

coach-avatar 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.

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Optimise Your Performance

Maximise your potential by incorporating strength & conditioning into your training regime.

Get BIKE FIT STRENGTH & MOBILITY PLAN
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The Proof
verified-athlete-avatar Rory Townsend

Professional Cyclist

Verified Athlete

"Irish Road Racing Champion 2022. UCI Pro Tour Team Black Spoke."

verified-athlete-avatar Jacob Bush

Elite Junior

Verified Athlete

"MAS Design - Fensham Howes. British Junior Cycling Team."

BIKE FIT STRENGTH & MOBILITY PLAN