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Nwc   cycling
 

Nwc cycling

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    Nwc   cycling Nwc cycling Presentation Transcript

    • Resistance training for cycling Biomechanics of cycling and exercises for increased strength
    • Session overview
      • Cycling biomechanics
      • Improving performance
      • Common injuries/issues
      • Warm up
      • Exercises for improved performance and injury prevention
    • Biomechanics of cycling
      • Broken into the downstroke power phase and upstroke recovery phase
      • Triple extension during downstroke
        • Hip
        • Knee
        • Ankle
      • Triple flexion during upstroke
        • Hip
        • Knee
        • Ankle
    • Triple extension
      • Glutes for hip, quadriceps for knee and calf for ankle
      • Utilised in the majority of sports
      • Should be a key component of any training program
      • Gives a large crossover between sports (running, cycling, swimming)
    • Training for cycling performance
      • Dependent upon many factors
        • Stage of season
        • Training history
        • Training goals
      • Ensure each training block and session has a goal and target it
      • Bottom line is improved strength will increase performance
    • Strength training adaptations
      • Will not always result in increased muscle mass (hypertrophy)
      • Preliminary strength gains are due to neural adaptation:
        • Greater efficiency in neural recruitment patterns
        • Increase CNS activation
        • Improved motor unit synchronisation
        • Lowering of neural inhibitory reflexes
        • Inhibition of Golgi tendon organs
        • In short, you get better at performing the movement
      • Lots of myths surrounding strength sets/reps
    • How to improve strength
    • Cycling injuries/issues
      • ITB syndrome
      • Patellar/quadriceps tendonitis
      • Low back pain
      • Muscle tightness
        • Hip flexors
        • ITB
        • Hamstrings
      • Need to build this into training, warm up is an excellent opportunity to do this
    • www. nwconditioning .com/fulontri [email_address]
    • Warm up
      • Partner glute work
      • Adductor work
      • Birddogs
      • Partner balance work
      • Calves
      • Swinging hamstrings
      • Lunge complex
      • Squats
      • Back mobility
    • Exercises
      • Squats
      • Band bridges
      • Split squat