Both Road and Mountain Bike Training mileage can wreak havoc on ankles, knees, hips, lower back and neck joints due to the repetitive nature of spinning a bike crank at moderate to high RPMs ( Revolutions Per Minute). It is the nature of the competitive cyclist to refrain from rehabilitative or strength and conditioning programs throughout the cyclist training season, for fear of loss of flexibility and muscle trauma. As a Scottsdale Arizona Personal Trainer for Cyclists and dedicated cyclist who logs in over 200 miles a week in the saddle, I can tell you this is the furthest from the truth. Personal Training in the ranks of professional cycling is a very common practice and has been over the past 3 decades. Pro cyclists desire to produce a higher level of WATT output at the cranks and rely on condition to give them the added edge on their competition.
In order to improve power for climbing steep grades or accelerating on the sprints, the cyclist must maintain stability and strength in all joints from top to bottom. All while producing WATT Power levels between 200 and 1400! If stability is compromised then there is the risk for tendonitis, ligament tear and cartilage rupture increases exponentially. This is also known as pattern overload syndrome. As a highly sought after Scottsdale Arizona Personal Trainer for Cyclists and experienced cyclist I have medical acumen, sports conditioning knowledge, and strong cycling background. This triad knowledge allows me to help cyclists improve their speed, climbing power, and overall muscular endurance, if the cyclist is coachable and willing to apply themselves And no risk of injury with my prescribed methods.
Training to become a fast competitive cyclist requires knowledge of the 4 distinct phases or modalities required to improve the cyclist’s physiology. Beginning with strength training on and off the bike to improve the “base mileage” without reaching glycogen debt too soon. Muscles have to be conditioned to increase the concentration of muscle mitochondria. Increasing mitochondria density will improve your muscular endurance and “Functional Threshold”. A Scottsdale Arizona Personal Trainer for Cyclists also develops the proper conditioning program on and off the bike to increase leg revolution. High cadence leg revolution does not come naturally for cyclists. It is very difficult to sustain a peddle revolution between 90 and 115 RPMs for an extended period of time, or when the demand for Watts goes up. However, understanding which muscles are involved in this repetitive action is the single most important aspect of the Scottsdale Arizona Personal Trainer for Cyclists program design. After pinpointing the muscles used, selecting which exercises condition the agonistic muscle best without overloading them, and which muscles are the antagonists. The muscle physiology of competitive cyclist legs is very dependent on muscle synergy and balance to conserve energy. Last but not least, a thorough understanding of muscle periodization. How and when to begin periodization for maximum benefit. Yes, Sports conditioning for cyclists is complex and there are many variables involved. Only an experienced Scottsdale Arizona Personal Trainer for Cyclists understands how to apply this intricate program, and one shoe never fits all.
As October approaches and the race season comes to an end, many cyclists will dramatically cut back on their training and ignore the most important phase of the cycling year. Many will experience a 20 pound gain in weight, which can become problematic to lose at a later date. It is important to realize that the cycling season has taken its toll on the body. The question I pose as an experienced Scottsdale Arizona Personal Trainer for Cyclists is; how will you spend the next 3 months of the year? In a chronic state of muscular atrophy and de-conditioning, or improving your cycling fitness off the bike which can only put you ahead of the competition. And by the way, the holidays are approaching and weight gain is a reality for most Americans. And cyclists are not exempt.
Rivak Hoffman is a Master Personal Fitness Coach and Sports Conditioning Coach living in Scottsdale, Arizona. He is also a Former Ironman Hawaii and Canada Triathlon Competitor. You can follow his cycling training on Strava. Rivak’s company Every bit fit AZ provides a host of services for those seeking a higher level of health, fitness and sports conditioning. Visit www.everybitfitaz.com for more information.