If you suffer from a sore lower back, aching shoulders or knee pain on long rides.
If your performance has reached a plateau that you cannot break out of.
Or if you want to be able to ride faster for longer.
Then you need to try gym based strength training.
Many cyclists avoid gym training due to the fears of bulking up, losing aerobic fitness or not knowing the best thing to be doing in the gym.
These fears are completely unfounded as turning yourself into a hulked up body builder takes a lot of a specific type of lifting and many hours in the gym. Research shows that well planned strength training can be extremely beneficial for cyclists.
While some cyclists dabble in a bit of core work or use the gym only as a last alternative if the weather is to bad to ride the results that get from this are normally limited or result in injury largely due to two reasons.
1) They have been doing the same low weight, high rep exercises over and over again (often for years) and the body no longer responds to it.
2) The training they do in the gym does not complement their on the bike training phases which more often than not leads to a decrease in on the bike performance or injury.
Strength training can improve cycling performance in two ways, directly and indirectly
A direct performance improvement is a result of improving the muscles contractile properties and neural activation resulting in a more forceful contraction.
An indirect performance improvement occurs from adaptations such as improved posture, core stabilisation and ligament strength making athletes more structurally 'robust'. This results in cyclists being able to undergo higher training loads on the bike without structurally breaking down, being uncomfortable or becoming injured.
Ideally cyclists need both of these aspects in their training plan to maximise their performance. The things cyclists often struggle with is how to combine these different types of training into their programme so it does not negatively impact their on the bike performance.
Strength Training for Cyclists integrates both the research proven indirect and direct performance models into a systematic and easy to follow plan so you can maximise your cycling no matter if you are just starting or have been riding for years.
Ebook 1: Foundation
In this ebook you will learn the anatomical and physiological principles to help you understand the WHY behind your training. This coupled with a fully periodised outline that equips you with all the knowledge you need to know to get the most out of yourself.
Ebook 2: Exercise Library
Technique in the gym is critical for safe and effective strength training. With over 65 photos and clear technique cues, this exercise library outlines the exact exercises you need to perform in all of the Ride Strong plans.
Ride Strong is a complete training system.
It has got all of the important background information required for riders to understand and implement their training without being weighed down with unnecessary information. It also includes high-quality training plans and exercise descriptions that will allow athletes to put the theory into practice.
Ebook 3: Training Plans
Six comprehensive easy to follow training plans that provide step up step instructions so you can approach your strength training with the confidence that you are doing the best training possible.
I found the strength plans from Matty at Exponential Performance Coaching to be really beneficial and complementary to my goals on the bike. I gained significant core strength which helped with overall stability on the bike. The exercises were all tailored to be specific to cycling and my weaknesses there. The plans were designed well with detailed instructions, lots of variety and weekly progression included.
Working in the gym over the winter has really helped to strengthen the weak areas and work to build on the rest. A bonus for my dedicated gym sessions over winter has been to become pain-free from a niggly permanent injury I have had for 20 years. Since everything is taken into consideration for your training the most important benefits to me have been improved riding, increase in overall strength, the want for more gains and more knowledge and most importantly I’ve found cycling more enjoyable.
Bonus 1: Free bonus report: Common Technique Faults
This report tackles the most common technique faults in the gym and teaches you how to correct them to make your time in the gym safer and more effective.
Bonus 2: Free bonus: Top Secret Indoor Cycling Training Plans
This bonus package includes 10 specific indoor training sessions targeting different aspects of fitness and technique, indoor training tips to help make your training sessions more effective, testing guidelines so you can calculate personalised heart rate training zones for accurate and efficient training and practical tips to help you develop an Iron Mind so you can push harder and race faster.
Bonus 3: Free bonus Ride Strong video presentations
Video 1: How to get the most out of Ride Strong
In this video presentation, you will learn how to get the most out of the Ride Strong training system depending on your experience and training history. Understanding where to put your focus will allow you to personalise your training approach and boost your performance.
Video 2: How to integrate Ride Strong into your training
In this video presentation, you will gain the knowledge to effectively integrate the Ride Strong training system into your current training plan so there is minimal interference with your on the bike training and you get maximal performance gains.
Because Ride Strong is a 100% digital product
- You are saving the plant at the same time you are improving your performance.
- There is no waiting for postage. As soon as you download it you can get started.
- You can take it to the gym on your choice of electronic device to make sure your technique is spot on.
- If you still like the feel of paper in your hands or you what to keep track of your sets and reps by hand, then you can decide to print off the pages that you need.
If you were to get this information, training sessions and tips outlined in this training system + the bonus material
personally from Sport Scientist and Performance Coach Matty Graham through Exponential Performance Coaching
the cost would be in excess of $1500.
However, you will not pay anywhere near this.
You can get all of this for only $29.99 NZD
Ride Strong Foundation ebook and Exercise Library and complete training plans.
Bonus Common Technique Faults report, Top Secret Indoor Cycling File and Ride Strong video presentations so you can get the most out of Ride Strong.
Once you click on the link below you will be taken to the Gumroad website where you will be able to purchase Ride Strong using a secure credit card payment system then your copy of Ride Strong will be ready for instant download.
NOTE: The Ride Strong training package is a
100% downloadable product of E-books and online videos.
No physical products will be shipped.
After you order, you will get INSTANT ACCESS to all product components onto your computer
(no waiting or shipping costs!).
The format for all E-books is adobe acrobat PDF, which can be viewed on Mac or PC.
The videos are private Youtube videos that can be viewed online, which are also compatible with both Mac and PC.