Cycling Group Training
Groundwork Athletics is proud to now offer cycling specific, off season training programs.
You pick one or the other or both but spots are limited so you can’t flip flop between classes (but if you have a request ahead of time we might be able to accommodate, reach out a week or more ahead).
Cost:
- $350 for 10 Pack: Tuesdays or Thursdays ($35 per class).
- $600 for 20 Pack: both days ($30 per class).
Where and Who Is Coaching?
Coaches for this program are qualified with a minimum of Bachelors of Science in Kinesiology or Sport & Exercise Science plus several years practical experience in the field. The program & its coaches are supported and directed by expert cycling experience from cycling head coach at Velosophy (Paul Moffat).
What to Expect?
In your weekly program we aim to prioritize things as follows:
- Quad Focus: Bilateral Squatting Movements
- Glutes/Hams – Posterior Chain: Hip Hinges
- Single Leg/Asymmetrical Movements: Split Lunges, Split Lunges/RFES, Single Leg Squats, ECC Step Ups/Downs
- Isolation Movements & Accessories: Ankle/Calves, Eccentric Hamstring
- Dynamic Core: Side Plank Combos, Spinal Bracing Variations
- Upper Body Strength/Push:Pull Balance
The order of things alter as the program progresses, generally, the list above guides your programming. Training 1x per week is recommended to see improvements, training 2x a week will accelerate them (volume is a STRONG training variable – train more often & you’ll see more gains).
From our list above we do not ignore core or upper body, we need to be in a state of balance to perform at our best, shoulders need to be strong to endure many hours on the bike or create more leverage for steep climbs & sprints. Core needs to be addressed & strong to transfer power through the body and create stabilization for the lower body to work from.
Week 1 and 2 — focuses on learning good form & increasing ROM (range of motion). We help your mobility, teaching good form under load so we can ensure safe, productive training of target muscles. You may even experience improvements in your cycling in this phase!
Weeks 3-6 — our capacity building phase. We use high reps (8-12 reps per set) at moderate weights to condition you to the movements. Slow speeds in the eccentric phase of exercises ensure good form and help tendons to strengthen in preparation for the final stage of our program
Weeks 7-10 — The strength and power phase: At this point we have established good habits, have great range of motion and a good base of strength. Now we can really target and hone those Type II fibers and get those gains and adaptations to the muscles, bones and tendons that result in better performance on the bike.
