THE OFF SEASON PROGRAM OFFERS THREE DIFFERENT TYPES OF TRAINING
On the bike training
Training will we done on your own bike, not a spin bike. We require you to have a set of rollers. If you do not have a set, will we have a few extras to get you started. Once you are up and running, you will need your own so others can learn on ours.
Why Rollers? There are many benefits from rollers over traditional trainers or spin bikes. Rollers teach you correct pedal stroke along with bike handling skills and balance. Unlike traditional trainers, which stay stationary as you move around on the saddle, rollers allow your bike to move freely underneath you, simulating actual outside riding, allowing you to stay on them longer and more comfortably. Lastly, unlike traditional trainers or spin bikes, your front wheel spins as well, giving you a speed measurement, which will be used as a consistant output measurement, just as a power meter would.
The workouts will increase in volume over a three month period by either adding duration or intensity or both, following a classic method of periodization. We will begin with tempo workouts to train muscular endurance and and ensure injury prevention. Once a sound base has been established, we will move into threshold training and soon advance into vo2 max training and eventually into developing your anaerobic capacity.
Off the bike strength training
With the help of the D1 Birmingham’s personal trainers, along with their state of the art equipment, we will offer strength training to target power, muscular endurance and explosiveness in a bootcamp style format. along with assessing muscular imbalances and core strength. We all have muscular weaknesses and imbalances that we subconsciously compensate for while training, only to make the problems worse. We spend thousands of dollars on stiff wheels, crank-sets and frames, but are we willing to do what it takes to improve the stiffness of our bodies. What good do strong quads and stiff bike parts do when were pushing against a weak core!
Yoga for Endurance Athletes
Chiropractor, cyclist and group fitness instructor Terri Jones has offered to teach “Yoga for Cyclist” to help us with our flexibility. Being flexible is more than touching just your toes. Overall fitness involves strength, endurance AND flexibility. This is the area of fitness that most of us ignore, leading to weakness, injuries and longer recovery time, as well as bad overall positioning on the bike and less efficient riding.
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