SURGE COACHING WILL TAKE YOUR CYCLING PERFORMANCE TO THE NEXT LEVEL
HOW?
We focus on evidence based programming which includes strength/resistance training and cycle coaching. Our programs are designed using current, scientific, periodisation techniques
PERIODISATION
Put simply, periodisation is planning. It’s a logical system of how to organize and manipulate a training variable within a structured program, to achieve a physiologic effect, for example, increased power output
WHY?
Have you ever wondered how some riders in your bunch can punch out massive power on the bike, even at the end of a long ride?
The scientific world is bursting with evidence of the benefits of strength training for cyclists.
A successful cyclist can produce high power outputs to win a race following a sustained period of high intensity riding, for example, the sprint finish.
To do this, a cyclist needs endurance specific muscle power which is the ability of the neuromuscular system to rapidly produce force following a sustained period of high-intensity efforts.
How do we achieve this? Firstly, not by repetitive long rides week after week. The secret weapon is incorporating strength training at correct intervals during your cycling week.
WHAT IS STRENGTH TRAINING?
Strength is defined as the ability to produce force. Strength training involves performing properly sequenced exercises aimed at increasing a muscle or a group of muscles’ ability to generate maximum force
Two primary forms of strength training for cycling that apply:
Maximal - high-force, low-velocity (HFLV)
Explosive - low-force, high-velocity strength training (LFHV)
This is achieved through the incorporation of weights, bodyweight, isometrics and plyometric exercises
GENERAL BENEFITS OF STRENGTH TRAINING
Increase functional strength – for everyday wellbeing
Improved cardiovascular health
Increase bone density
Stabilize and protect joints
Reduce body fat
Support mental well-being
CYCLING SPECIFIC BENEFITS OF STRENGTH TRAINING
Improved FTP
Improved lactate threshold
Improved aerobic power
Improved anerobic power
Improvements in Time Trial performance
Improvements in Sprint performance
Improvements in position/maintaining position
Less body fatigue in races/long rides
Injury prevention
LET SURGE COACHING HELP YOU MAXIMISE YOUR GAINS AND BECOME THE ENVY OF YOUR CYCLING BUNCH
Get anytime access to our growing collection of online cycling and strength programs. Our training programs are designed to integrate cycling and strength components to maximise your performance.