Ride Strong - Talks and Workshops
About the book
Taking their lead from professional cyclists, keen cyclists are looking to add off-the-bike exercise to their weekly training to improve their cycling performance. Informative and accessible, this book gives a comprehensive overview of cyclists’ biomechanical and anatomical needs for off-the-bike exercise and how to do it, focusing on three key elements: flexibility, core and strength. The book explains how the exercises can be implemented in your training throughout the season, as well as how cross-training can be integrated with cycling performance training.
This book provides cyclists with a comprehensive reference of essential stretching, strength and core exercises. The exercises are selected to prevent common cycling related pain and injury issues, and to maximise cycling performance, with the benefit that all the exercises can be performed at home with very little equipment.
Ride strong talks and workshops
To support the material in the book I offer talks as well as practical workshops to support the three main chapters on Essential stretching, strength, and core conditioning for cyclists. These may be tailored to your groups needs and requirements. Any talk or workshop booking requires a £100 deposit to ‘save the date’, non – refundable a month prior to the booking date and time.
Ride Strong Presentation
In this presentation I outline the reasons why off the bike conditioning is so important for cyclists, setting the movement requirements of the human body against the relatively ‘unnatural’ biomechanical demands of cycling. I then go on to explain the rationale for the ‘corrective’ and balancing approach that I take to stretching, strength and core work, giving some examples of exercises that are generally good for cyclists. Finally, I place ‘the success formula’ (Flexibility + Core Stability + Strength = power potential) in context of a year round seasonal plan and program. I also answer any questions from the audience throughout, as well as at the end of the presentation.
The talk is ideal for club groups of 20-30 interested members, or larger audiences where space can be provided.
Essential Stretches Workshop
This workshop covers all the essential stretches discussed and explained in Chapter 2 of the book Ride Strong: Essential Conditioning for Cyclists. These include mobilisations for the spine (using a foam roller), and stretches for the hips, legs, and upper body.
This 2 hour workshop is mostly practical allowing for Q and A time at the end. The 4” and 6” diameter foam rollers and martial arts belts that we use within the workshop can be provided if necessary.
Essential Core Workshop
This workshop covers all the essential core exercises discussed and explained in Chapter 4 of the book Ride Strong: Essential Conditioning for Cyclists. These include hip, back and abdominal strengthening exercises both with and without a Swiss ball. At the end of the workshop I will help participants design their own personalised core conditioning program to do at home.
This workshop is mostly practical allowing for Q and A time at the end of the workshop. Participants will be required to buy and bring their own Swiss ball to this workshop, and I can recommend size and source of balls for this purpose to the participants
Essential Strength Workshop
This workshop covers all the essential strength exercises discussed and explained in Chapter 3 of the book Ride Strong: Essential Conditioning for Cyclists. These include the functional fitness basics of the primal patterns: squat, bend (deadlift), lunge, pull, push, and twist. At the end of the workshop I will help participants design their own personalised strength conditioning program to do at home, using the most pertinent exercises for them from within the workshop.
This 2 hour workshop is mostly practical, allowing for Q and A time at the end. Participants will be required to buy and bring their own Swiss ball and spin lock dumb bells to this workshop, and I can recommend where to purchase both for participants attending.