Time to up your cycling game but in a way that doesn’t involve sitting on the saddle for 6 hours.
Broken down into three very unique workouts, this power pack will challenge all areas needed to increase your cycling abilities. Starting out with some strength work, you’ll be hitting three specific compound movements, heavily, to increase raw, brute strength. Workout 2 will tap into that endurance needed when cycling a daunting ascent, or crossing a lengthy plain. You might want to set aside some time to complete this workout, it is after all, for the good of the long endurance game. Workout 3 will increase pure power performance, with a hefty warm up followed by some explosive supersets, you’ll be begging for the comfort of your trusty bicycle. Give your bike a rest, while you take on an all new kind of challenge.
Easy now, superstar, your warm-ups are included in the workouts. Though it may be wise to have a nice stretch after each of them. Here’s a nice little cooldown routine for you to work with after the workouts.
Workout 1, Strength, will target exactly that. When it comes to the big lifts, take great care with your form; always read the instructions, even if you’ve done them before. You’ll notice that the rep range is low, that simply means that your lifts must be heavy! Take notes on the weight used and challenge it in the future. Finish up with some core training exercises that will benefit you both on and off the bike.
Workout 2, Endurance, will stress muscular and cardio ability to the high level necessary for improvement. Beware, this workout could take you up to 2 hours; so come to the gym loaded with a full stomach and a tonne of water in your pack. Don’t worry, you won't be pushing pedals for 2 straight hours, that would seem rather dull, wouldn’t it? Set yourself distance goals on each stage of cardio, and rep out the weightlifting exercises in record times. A great way to make this more challenging in the future is by increasing the weight and distance to each exercise.
Workout 3, Power, will give you that dynamite explosiveness needed to bolt across any finish line in the near future. Each exercise in every superset is paired with its perfect counterpart allowing you to build up your power to new, athlete-like levels. The first exercise in every superset is more strength focused; use a heavy weight that only allows you to hit (and not surpass) the designated rep amount. Once the first exercise is complete, immediately move onto the explosive power counterpart of the superset. Rest only when both exercises are complete.
Smash out this 3-workout power pack and cross the finish line with more power in your pedal.