Strength Training for Cyclists

8/8/2019 Strength Training for Cyclists

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GIVING THANKS MJke McKovlch andPNks Coaching Group Tum HTC-CoIumbla Je~1 Stens'",,d -Movement U Marie V&Athlss' Perlormance Gray Coole, Lee 8U1'ton & The FftlS St.tr

Everyone In the profe.s3lon trying to mates It befts, To aD 0 ' YOU II


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Power = WorklTimePower is time and time is Power

Win If you can. Los9 If you must But alwayscheat That is th9 eNS's way.- C hariJ 9 W Je ngroW

The body will always go down the path of /e8s1resistance to IICh/eV9 the goal. It is numen nBtuf8."It Is our Job to malee the right path thepath of least t8slstance. II _


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Mobility an d StabilityMobility - involves the muscle and joint andis more inclusive when describing FOM(different than flexibility).Stabi lity - the abil ity to control force ormovement. Stability is a precursor tostrength.


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Treatment Phi losophy Evalu :! .te and screen ~ body ~okl,, ! at mOV!m!fl lpMUms of tM...,.,er SlId lower ""uurs ~eerm llle und~! ~ment WIles wNda maybe ClU5klg or pre-dlspMlng the ad'Il~ co eercmcondit ions or pMholo!les Use of aetjve tMrapf YeI"!US PUM th!np)' MaJcietM athlete a.cccooaNe for thl!!ir c:ondldon

and m3ke th~ PftI-tttNe In tM he3lns process byPftIYkllng th~ wId\ a c:Offtc:tlve ex.erc:i5e - - - -


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W h y P illar S tre ng th ? Athletics is movement In~V8S t ran s fe r o f f o rce into som eo ne o rsomething Involves energy transfer from L to UE

Instability creates energy ~aks Avoid energy leaks more ef'Iergy to thefloor, peddle. etc - more efficientmovement -improved performancel


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N u t s & B o lts S h o u ld ers Scapular neW91 - Optimal scaplJar s1abilizalion andpositioning.

Draw in abdominals and get I.aller (tube of toothpaste) S tema l l tt t.DownQndb9c; ti ;( )u$1a l t. Je ) . Get tal. CIl9it Not !In MVC, Optimal resling tnLJ!de lengltllensionrel.itionship

Need good shoulder & scapular rhythm to maintainopmnallength tension relationships aroood thescapulohumeral J and the remainder of the pillar


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N u t s & B olts H ip s Synergistic Dominance of Hip Extension - Hamstrngsllow Back vs Glut Max Hip Abduc:tion - TFL vs Post Glute M9dfMax Hip AexioniAbduc:tion (Open Chain) Hip External Rotation - Hamstring YS Deep 6 Quad Dominance vs Hip Dominance

Hip Mobility Aexion - When do they go througb lumbar flexion


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Its all ab o ut E ffic ie nc y ~ 90 RPMs x 2 hour R ide = 1 0.8 00 Reps 90 RPMs x 4 hour R ide = 2 1.6 00 Reps Rwri'lg

90 RPMs x 1tw Run = 5 ,4 00 Reps $J,W nmlng

1 S lsec x 18 nW t Swlm = 1080 S t rokes


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Core TrainingLow Threshold - Slaw Motor Unit DominantSlow, Static, Sustained - Non F2tiguingPosturaJ Sway, maintained posJtJonsUnloaded limbs l ind trunk nil nJtu.raJ comfortablespa9Cl

High Threshold - Fast lIotor Unit Doml".."tFast or FatiguingAccelerated, Rapid MolfSmant, High Force, H9IIvyLo.ds, Conscious MulmaJ Contraction


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E xam p le S es s io n Movement Preparation Rehab/Prehab Activities Movement Training Plyometrics Strength Training Energy System Development Recovery and Regeneration Nutrition


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Regeneratlon/RecovetyOver-TrainingPossible Causes of Over-training Incomplete/under-recovery Continuous non-progressive increases intraining Monotonous training

Continuous failure in training or competition lifestyle Inadequate nutritionaJ support


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Strength Training for Cyclists