Strength & Conditioning

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5 Books you MUST read that WILL make you FASTER on the bike

Being a Cycle Coach and Bike Fitter I am passionate about making athletes faster on the bike through training and their position on the bike. Not everybody is able to employ my services so I am often asked what's the best book out there to help me become faster. I have been on numerous training courses and read many books so have put together my top 5 books for you that are a MUST read!   Training and racing with a Power Meter - Hunter Allen and Andrew Coggan This [...]

By |2019-02-13T18:47:19+00:00February 12th, 2019|Bike Fit, Strength & Conditioning, Training|0 Comments

How is your movement off the bike?

Having good flexibility and movement off the bike is the key to staying injury free and thus consistency with training which is the key to success. How can I test myself? While doing some research on basic screening for mobility I was struggling to find a clear cut answer on how to test myself until I came across Gray Cook who caught my attention and led me to the Functional Movement Screen (FMS). What is the FMS? The Functional Movement Screen (FMS) is a tool developed by Cook and colleagues [...]

By |2019-01-28T11:35:11+00:00November 18th, 2018|Strength & Conditioning, Training|0 Comments

Winter Strength & Conditioning for cyclists

Winter is an ideal time to concentrate on strength and conditioning work.  With the weather worsening time in the saddle will naturally reduce so the off-season presents real opportunities to build your pedalling muscles along with conditioning the core giving you a solid platform for pedalling. This routine will make you stronger for the start of the season and they can help alleviate common injuries such as lower back and knee pain. There many exercises that can be done but I've focused on some key movements meaning you should be [...]

By |2015-12-03T12:18:39+00:00December 3rd, 2015|Strength & Conditioning|Comments Off on Winter Strength & Conditioning for cyclists

Simple cycling strength & conditioning programme

When looking to write this article I searched around for an appropriate definition for Strength & Conditioning (S&C) and came up with this.... "The physical preparation of athletes towards enhancing sports performance and reducing injury" In this article I am going to show you some really simple exercises that you can do at home with no weight at all to get you started. Everybody should be doing some form of S&C work no matter how little. These may seem easy but if you have come from a background of no [...]

By |2015-12-03T10:46:15+00:00December 3rd, 2015|Strength & Conditioning|Comments Off on Simple cycling strength & conditioning programme

Cycling core routine in less than 15mins!

The core is often neglected however if your looking to take your cycling to the next level then this can really help giving you a solid base for your legs to push from. It can often help back and neck pain on the bike especially when you start increasing the distance. Try to fit the below routine in at least once a week and don't worry if you cannot complete all the reps as you can work up to them over the weeks. Plank Planks are one of the simplest [...]

By |2015-10-21T20:40:03+00:00October 21st, 2015|Strength & Conditioning|Comments Off on Cycling core routine in less than 15mins!

Essential foam roller routine in less than 10min!

This routine is essential and should be done if possible every day although minimum of after every ride. Again ideally its best to do after you have had your shower and recovery meal although it can be done in the evening while your watching the television just make sure your muscles are not cold. ITB The illiotibial band (ITB) is a thick strap of soft tissue that extends down the outside of your leg. It is pretty much impossible to work on using traditional stretching  but if this becomes overly [...]

By |2015-10-21T19:50:32+00:00October 21st, 2015|Strength & Conditioning|Comments Off on Essential foam roller routine in less than 10min!

Foam roller, why do I need one?

What is foam rolling? Basically it is a form of self massaging that can be done at your home. We all know how great your legs feel after a really good message although they can become expensive if you are having them regularly so the foam roller is a great investment to save you time and money in the recovery phase of cycling. It is important to note that it will never be as good as a proper sports message but will compliment them and will help prepare your body [...]

By |2015-10-21T19:47:48+00:00October 21st, 2015|Strength & Conditioning|Comments Off on Foam roller, why do I need one?

Essential post ride routine!

We all know of the importance of stretching after a day in the saddle but who really does it? Time is precious and we all have commitments so once back from a ride then its normally just straight in the shower, maybe a recovery drink at best! I have done endless different stretches but have put together some of my favourite and time efficient ones that really work, the routine takes less then 10minutes to complete so Im sure everybody can squeeze them in and I'm sure you will feel [...]

By |2015-05-28T21:34:19+00:00May 28th, 2015|Strength & Conditioning|Comments Off on Essential post ride routine!

Muscles used in cycling and how to strengthen them simply!

After doing lots of research and studying on how to improve my cycling I thought I would write a simply article on the what are the main muscles used while pedalling, explain their importance and most importantly how to strength and condition them. The power phase of the pedal stroke happens as the hip and knee extends, pressing downward on the pedal. This action starts with a combination of the gluteus and quadriceps muscles, which is basically your thigh and your butt!, it then moves to the hamstrings and calf muscles [...]

By |2015-05-28T21:02:12+00:00May 28th, 2015|Strength & Conditioning|Comments Off on Muscles used in cycling and how to strengthen them simply!
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