1.
Strength Training
for Cyclists
June 2016

2.
Welcome

3.
Presenters
Stuart Canavan
Physiotherapist & Performance Director
B. Physiotherapy
Grad. Cert. Sports Physio
Completing Master of High Performance Sport – ACU
Pats Veg Cycling – Performance Director
Drapac Pro Cycling – Well Being Director
David Richards
Remedial Massage Therapist
Adv. Dip. Remedial Massage Therapy
Pats Veg Cycling – Massage therapist

4.
Topics
• Strength Training
• Important movement patterns (Practical)
• Fascial stretching (Practical)

5.
Improving performance

6.
Elements to improving
performance
Training design +
Recovery +
Nutrition +
Strength +
Equipment +
=

7.
Elements to improving
performance

8.
Allocation of training time - You?
Riding bike
Stretching
Nutrition
'Core' & strength

9.
Riding bike
Stretching & mobility
Nutrition
Strength
Sleep
Proposed training time ?

10.
Your goals & training
Are you doing the same thing over
and over again and expecting a
different result?

11.
Why strength training?
Its all about
power!

12.
Why strength training?
Growing evidence for the effectiveness of strength training to
improve performance in cyclists.
This evidence dispels ‘myths’ some cyclists have such as –
‘I’ll gain too much muscle to ride’
‘The only things cyclists need to do is ride their bike’

13.
Why does strength training work?
• Improved neuromuscular function
• Increase in max. voluntary contraction (MVC)
• Increase in the rate of force production
• Increase in the economy movement
• Reduced fatigability
(Aaagaard & Raastad 2012)

14.
Why does strength training work?
• Mean power, peak power and oxygen cost all
improved over 1 & 4 KM time trial (Paton & Hopkins
2005)
• Asguard et al (2011) showed strength training
improved 45 min time trial

15.
Why does strength training work?
• Do you need to allocate more time to do
strength training?
A study by Ronnested (2015) matched training
time & demonstrated improvements in
performance

16.
Does it work? Our data
0.92 0.96
1.29
0.9
0.53
0.78
0.99
1.19
1.37
1.01
0.58
0.96
Rider 1 - C M Rider 2 - D F Rider 3 - D M Rider 4 - K M Rider 5 - J F Rider 6 - P F
Strength kg/kgBW
Test 19/5 Test 15/9

17.
Strength gains 16 weeks
• Rider 1 7.6%
• Rider 2 24%
• Rider 3 6.2%
• Rider 4 12.2%
• Rider 5 9.4%
• Rider 6 23%
Average
increase in
strength
13.7%

18.
Key components of
program design
• Build strength on quality movement patterns
• Develop strength in a progressive manner
• Move program towards LVHF training
(Mimic movement patterns involved in cycling)
• Minimum 2 sessions per week for road cyclist
( 1 session in race season)

19.
Key components of
program design
Build strength on
quality movement
patterns

20.
Key components of
program design
Develop strength in a progressive manner

21.
Key components of
program design
Move program towards LVHF training

22.
Key components of
program design
Minimum 2 sessions per week for road cyclist
( 1 session in race season)

23.
What do we do?

24.
• Rehabilitation
• Strength training
• Athletic Development
• High Performance
• Clinical Pilates

25.
Thanks
Our team @ Rise Health Group

26.
Thanks
• Pats Veg Cycling
• Drapac Pro Cycling

27.
Thanks
Organic naturally fermented vegetables
Great for your intestinal health
Pats
Veg

28.
Earth Choice by Natures Organic
Cool core
Barry Plant Real Estate
Thank you

29.
Thank you

30.
QUESTIONS

31.
Interested in our program?
• Step 1: Musculoskeletal Assessment
• Step 2: Start Program