Cycling Template

IN A NUTSHELL

3 workouts/week,
complements long-distance cycling,
incorporating breath work & remedies imbalances.

 

Who is this template for?

This template is for person whose primary exercise or sport is in long-distance cycling. The sessions prescribed in this template are designed to be short in duration so as not to pull away from your regular outdoor experience in the saddle.

Perfect for:

  • anyone engages in regular long-distance cycling.

  • cyclists looking to remedy physical imbalances that can arise from endurance sports.

  • anyone pursuing a new hobby or event goal in cycling.

 

What equipment will I need?

A regular gym membership is most ideal for this template. You will need to seek out a gym or additional space where you can use a sled, sandbag and rope, if your regular gym does not provide this.

Recommended set up:

  • a regular gym membership with machines, free weights and cardio equipment.

  • a sandbag.

You may get creative in fashioning your own sandbag, however, we recommend purchasing one. Discounts available after template purchase.


 

Cycling, alone, isn’t enough.

The exercises prescribed to you are to:

  • remedy the imbalances and immobilities that are common to cyclists, by focusing on postural exercises,

  • increase core strength,

  • decrease tension in the low back.

  • increase upper body strength and shoulder mobility to counterbalance the hours you spend over the handlebars

  • practice breath awareness for enduring long rides with better focus.

  • introduce an appropriate dosage of short sprints and maximum intensity output, of which the quality is often missed in endurance athletes, yet vital to your performance and overall health markers.

 

What can I expect?

Here is a general overview of the themes that you can expect to see in this template:

Daily Wake-Up

Each week you will have a new “daily wake-up” that should start each session as the warmup. These are intended to increase and progress core activation and facilitate better breathing mechanisms to increase your physical awareness. Although this could be utilized as it's own morning routine, please make sure that this is your routine warmup immediately before your primary session. 

Foundations

There will be sessions focused primarily on practicing breathing patterns and applying this to movement and posture. Although breathing itself is a subconscious act, your conscious practice will drastically alter your physical, mental and even emotional awareness if you choose to practice this well.  

Strength

There will be sessions intended to increase absolute and relative strength through a variety of modalities. These will be sessions that should test the outer bounds of your capacity and intensity. 

Growth

There will be sessions to promote muscle hypertrophy through adaption to muscle fatigue and the concept of failure.

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