I often hear from women I work with that they want to feel stronger on the bike, they want to feel more mobile on and off the bike and that they want to feel better in the mindset about cycling.
The way to get better at cycling, is not just to ride your bike, it’s to work on your leg, glute and core strength, your breathwork to improve your breathing whilst cycling and your mindset to help you feel more positive about tackling hills or riding further than you’re used to.
Welcome to my structured and progressive 8 week strength and conditioning programme, just for female cyclists. I’ve been a cyclist for over 30 years, I’ve been a leisure cyclist, a performance cyclist and endurance cyclist, so I understand what muscles we need to train, in what order and why.
This 8 week progressive programme has been developed for my 100km Your Way programme, however the principles can be applied for any event that you might be training for, or your simply looking for a way to feel stronger on and off the bike.
Included in the 8 week programme are 4 workouts for you to complete every week, these include:
1 x 15 mins workout for legs and glutes
1 x 15 mins workout for core strength and stability
1 x 15 mins workout for mobility of key joint areas affected by cycling
1 x 10 mins video on breathwork and mindset
For the workouts themselves you will need a mini band and a set of dumb bells. You can of course improvise or indeed just use body weight too.
You will have access to all of the videos for 12 weeks (84 days), giving you time to catch up and revisit.