Two weeks ago I started a cycling specific class for women, it has been fun and great for my coaching because the women are very athletic and hard workers, but have a lot of muscle imbalances. I have been working with them to equal out their hamstrings, quads, endurance and power and lastly focusing a lot on core. When cycling a lot certain muscles do all the work and muscles such as the hamstrings, abdominals and shoulders become neglected and weak. The ladies are doing a 6 week progressive and intense cross training program specific to biking. It has been really rewarding to see how strong the women have become only after 2 weeks. The training has been a mix of strength training and work capacity. Here is an example of one of the workouts from last week.
Warm-up: Sandbag get-up 10 min
1. 4 rounds
6xs push press
10xs weighted sit-up
shoulder stretch
2. 4 rounds
6x single leg deadlift
20x each calf raises
instep stretch
3. 4 rounds
10x box jump
10 each single leg touch
run 200 m
10x russian twist
4. 2 rounds
20xs belly blasters
20xs up with a twist
Stretch!!
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