Duration: 90 Day
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With Coach Dee’s 90 Day Strength Training for Road Cyclists training plan, you’ll build the speed and power to earn the race results you know are possible. Train with intention and purpose by adding this strength and conditioning to your pre-season or early-season training program.
During this program, you’ll work through three phases focused on developing mobility, stability, flexibility, strength, and power in quick succession. This plan is recommended for riders who are already comfortable in a gym environment looking to make gains in the gym and on the bike in a short period of time.
You will start with mobility, stability, and flexibility exercises to help you sit more comfortably and feel more confident on the bike by building a stronger core. This first phase also produces the foundation to move successfully through this plan’s strength and power phases.
As the program shifts into strength and power work, this is where you make the gains to jump across to the break quicker, climb faster, and outlast the competition.
Once you purchase you get access to the ‘client hub’ where you will find access to downloading the pdf programs and where you can watch all the instructional videos.
FOLLOW ALONG SELF SCREEN
I walk you through a physical screen/ evaluation so you can see exactly where you lack in areas like flexibility, stability, balance, proprioception and strength! You will assess yourself first thing, then regularly to see how much you are improving as you work through the program.
3 COMPLETE PROGRAMS
Each step on the pyramid is a complete program that comes with an easy-to-follow downloadable and printable PDF manuals and all the VIDEOS for each exercise and superset training groups! These programs include everything you need to be successful, whether you’re working out at home, in the gym, or on the road. Open the manuals up on any computer, or print them out to take with you – they’re completely portable and designed so that absolutely anyone can follow them.
STABILIZE AND MUSCLE GROWTH
Correct any fundamental issues with your posture and form, and create a foundation for explosive growth in your strength, speed, endurance and skills.
1 STRENGTH PROGRAMS
BOOM, are YOU ready? Here are the workouts that will make you strong, period. Not the strength that you may be visualizing in your head right now with some meathead body builder or power lifter, but BIKE STRONG, just like we want it!
1 POWER PROGRAMS
This is the top of the Performance Pyramid and where you get some serious power out of your body. This is where the phrase, “Break the Friggin’ Cranks OFF!” was originated from!
EACH OF THE PROGRAMS INCLUDES EXERCISES LIKE
Squats, Push ups, Pull ups; Bend exercises like Deadlifts and rows; Shoulder work, and Core work… all designed using superset type formats to make you work like you will on the road! You WILL become proficient in these patterns because with every program change, you will be challenged even more!
FOLLOW-ALONG HD VIDEOS
All of the videos for each of the stretches and IN WORKOUT TYPE FORMAT for each of the superset exercises for the entire training system. IT’S LIKE YOU ARE WORKING OUT WITH ME! I’ll show you the correct form for each exercise and the best ways to maximize your results. They’re short and simple (I won’t bore you with a bunch of info you don’t need to know), descriptive and 100% proven to work.
If you ever have a question, I’m here to help you! I want you to be successful and I will help you in those times of need!
OFFICIAL “MEMBERS ONLY CLIENT HUB”
Only members have access to this password protected area! You will be able to download all of the manuals and watch all the videos in one simple location on your computer or mobile device!
You can do all of these workouts in limited space, even your kitchen! If you have the basics for home training, you have what you need (besides a little creativity as well);
If you have these pieces of equipment or common household items, you can be successful with your road training!
I had not realized how tight and stiff I was previously riding. Just getting everything to loosen up a bit was huge. The biggest thing I noticed was my ability to correct and adapt when things were going wrong. I had so many close calls this year, moments when I should have been on the ground. Being strong enough and more mobile helped me to adapt quickly and stay off of the ground. One violent crash can ruin a season of racing, so the ability to ride stronger and prevent this from happening is priceless. I can honestly say that my training kept me from getting hurt on numerous occasions. Incorporating strength training into my routine was a huge benefit at the end of the day. Just being able to recover better and ride strong, day after day, made a monumental difference. I would highly recommend Dee’s guidance to anyone who is trying to take their racing or riding to the next level.
Purveyor of #followcamfriday at www.natehills.com and multiple time winner of Big Mountain Enduro Series and other major enduro races in the U.S.