This is the holy grail of performance improvement for many riders, because it means less fatigue, better efficiency, stronger posture and longer/harder/faster rides.
Putting the hours in down the gym can be a challenge, though, due to work, life and family commitments. If this is the case, a lot can still be achieved in 45 minutes. Split the session into four blocks, wrap it up with a short warm-up and cool-down, and you’re set!
1. Dynamic mobility
1. Dynamic mobility Philip Sowels / Immediate Media
5mins: Flowing mobility moves.
Work from the ground to standing, flowing through moves such as cat-camel, deep lunges, T-spine rotations, squats, downward dog, etc.
2. Activation Philip Sowels / Immediate Media
5–10mins: Explosive movements.
Jumps, plyometrics, etc. Low total number of repetitions.
3. Basic strength
3. Basic strength Philip Sowels / Immediate Media
15–20mins: Compound movements.
Dead lifts, squats, rows, pressing, hinging, etc.
4. Conditioning Philip Sowels / Immediate Media
5–10mins: Use bike, rower or body weight moves.
High intensity, low rest, good movement.
… cool down