League Information
Nutrition Information
Timing Your Pre/During/Post exercise Nutrition
Bike Maintenance Information
Strength Training Information
Your goal should be to aim for 2 days of strength training per week of about 30 min,
The best days to do strength training in on the same days as your hard cycling days. (Tues/Thurs according to our schedule)
You want to allow 3-4 hours of recovery between these hard sessions. Best plan would be to do strengtht in am and then hard ride in pm.
This allows your easier days in between to be truly easy. You will recover better and become stronger.
The goal is to gain cycling specific strength without spending too much time in the gym.
The video below outlines 7 key exercises you can do at home to improve cycling specific strength,
Watch the video to learn what/how to do the exercises.
All of these can be done with no equipment so you can do this anywhere.
At the beginning aim to do 3 sets of 10 reps for each exercise with 30 seconds rest in between.
If this is too easy, increase the number of reps (up to 20) or add weights.You may feel sluggish/slower on the bike when you first begin strength training and probably a bit sore. Do not let this deter you. The strength you gain in the long run will be greatly beneficial. It may take you a month before you really feel the benefits.Make sure you follow up strength training with good nutrition in the form of lean proteins.