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Resistance training for cycling Biomechanics of cycling and exercises for increased strength
Session overview <ul><li>Cycling biomechanics </li></ul><ul><li>Improving performance </li></ul><ul><li>Common injuries/is...
Biomechanics of cycling <ul><li>Broken into the downstroke power phase and upstroke recovery phase </li></ul><ul><li>Tripl...
Triple extension <ul><li>Glutes for hip, quadriceps for knee and calf for ankle </li></ul><ul><li>Utilised in the majority...
Training for cycling performance <ul><li>Dependent upon many factors </li></ul><ul><ul><li>Stage of season </li></ul></ul>...
Strength training adaptations <ul><li>Will not always result in increased muscle mass (hypertrophy) </li></ul><ul><li>Prel...
How to improve strength
Cycling injuries/issues <ul><li>ITB syndrome </li></ul><ul><li>Patellar/quadriceps tendonitis </li></ul><ul><li>Low back p...
www. nwconditioning .com/fulontri [email_address]
Warm up <ul><li>Partner glute work </li></ul><ul><li>Adductor work </li></ul><ul><li>Birddogs </li></ul><ul><li>Partner ba...
Exercises <ul><li>Squats </li></ul><ul><li>Band bridges </li></ul><ul><li>Split squat </li></ul>
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Nwc cycling

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Nwc cycling

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

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