Strength Training for Cyclists!

1. Krachttraining voor
Wielrenners
Wim van der Struik
Physical- Manual- & Allround Sportstherapist

2. Krachttraining voor
Wielrenners
Module 1
Anatomical Adaptation

3. Program
• Preface
• Chapter 1: Introduction
• Chapter 2: The Cyclist in Motion
• . Cycling Movement and Muscles
• . Muscle form and function in Cycling
• Chapter 3: Strength Training Principles
• Chapter 4: Trainingsprogram
• . AA – phase
• . Template
• Chapter 5: Summary and Conclusion
• Questions and Recommandations

4. Chapter 1
Introduction

5. Introduction
http://www.youtube.com/watch?v=Wi0irZbfvWk&feature=related

6. Introduction
CYCLING:
STRENGTH x ENDURANCE x INTENSITY

7. Introduction

8. Introduction
TRAINING:
Het regelmatig en systematisch toedienen
van, in omvang en intensiteit toenemende,
belastingprikkels met de bedoeling het
prestatievermogen te laten stijgen.

9. Introduction
Periodization

10. Chapter 2
The Cyclist in Motion

11. The Cyclist in Motion
http://www.youtube.com/watch?v=IuT_72SdXa4

12. Cycling Movement and Muscles
Strength
Endurance
Flexibility
Coordination Speed

13. Cycling Movement and Muscles
Plyometric
Specific
Explosive
Hypertrofic
Maximum
Endurance
Strength

14. Cycling Movement and Muscles
Anaerobic
Lactic
Power
Anaerobic
A-Lactic
Power
Anaerobic
A-Lactic
Capacity
Aeroob
Power
Anaeroob
Lactic
Capacity
Aeroob
Capacity
Endurance

15. Cycling Movement and Muscles
Supra
Maximum
Reaction
Response
Speed
Maximum Acceleration

16. Cycling Movement and Muscles
Power
Speed
Strength

17. Muscle form and function in
Cycling

18. Muscle form and function in
Cycling

19. Muscle form and function in
Cycling
Cycling Angle
315 Degrees
Slow Twitch
Cycling Angle
225 Degrees
Excentric
Cycling Angle
45 Degrees
Fast Twitch
Cycling Angle
135 Degrees
Concentric
Muscle

20. Cycling Movement and Muscles

21. Muscle form and function in
Cycling

22. Now look again…………………
http://www.youtube.com/watch?v=Wi0irZbfvWk&feature=related

23. Chapter 3
Strength Training Principles

24. Strength Training Principles
?
Race
Peak
Build 2
Build 1
Base 2
Base 1
Foundation
Power
Speed
Strength
Power
Anaerobic
Endurance
Aerobic
Endurance
Endurance Strength

25. Strength Training Principles

26. Strength Training Principles
Trainingsfouten Top 10
01. Geen of te weinig basisoefeningen doen
02. Verkeerde volgorde oefeningen
03. Te weinig gewicht of intensiteit gebruiken
04. Meer machines gebruiken dan vrije gewichten
05. Incorrecte uitvoering van de oefeningen
06. Favoriete spiergroepen onevenredig veel trainen
07. Zonder doel trainen
08. Te lang hetzelfde schema volgen
09. Niet periodiseren
10. Onvoldoende of slecht eten

27. Chapter 4
Trainingsprogram

28. Trainingsprogramme

29. Trainingsprogramme AA –
phase
Static Flexibility
Sets : 1-2
Reps : 1-3
Intensity : Body Weight
Frequency : 5-7x/week
Holds : 30-60 sec.

30. Trainingsprogramme AA –
phase
. Wednesday & Saturday
. Lumbar Erectors/ Lower Back
. Prone Cobra
. Sitting Piriformis & Erectors
. Standing Quadriceps
. Straight Leg Soleus
. Bent Knee Gastrocnemius
. Dorsal Flexor Ankle
. Hamstrings – Outer & Inner – Abductors & Adductors
. Kneeling Hip Flexor

31. Trainingsprogramme AA –
phase
Stability Workouts
Sets : 3
Reps : 12-10-8
Intensity : 55-65% & Body Weight
Frequency : 1x/week
Rest : 45-60 sec.

32. Trainingsprogramme AA –
phase
. Wednesday
. Core
. Plank
. Oblique Ball Roll
. Stability Ball Crunches
. Lower Body
. Step-Up
. Plie Lunges
. Squat
. Whole Body
. Squat Press

33. Trainingsprogramme AA –
phase
. Saturday
. Core
. Plank
. Oblique Ball Roll
. Stability Ball Crunches
. Upper Body
. Stability Ball Dumbell Raise
. Reverse Leg Extensions on Stability Ball
. Dumbell Bench Press on Stability Ball
. Whole Body
. Squat Press

34. Template

35. Chapter 5
Summary and Conclusion

36. Summary and Conclusion

39. Summary and Conclusion
Don’t just ride your bike,
Train!
David Ertl

40. Questions & Recommendations
Wim van der Struik
Physical- Manual- & Allround Sportstherapist
Verdistraat 25
7482 TL Haaksbergen
The Netherlands
T.+31(0)53-43488800/ M.+31(0)6-52074552
E.wgvanderstruik@hotmail.com