Resilient Rider is a six-week, self-guided strength program designed to help cyclists of all levels build a robust and resilient body. This fully online, app-based program focuses on strength exercises that directly translate to improved cycling performance.

Cycling is a sport that demands a unique blend of endurance, power, and efficiency. While many cyclists focus primarily on long rides and interval training, incorporating strength training into your routine can significantly enhance your performance and reduce the risk of injuries.

The Benefits of Strength Training for Cyclists:

• Injury Recovery: Strength training and the muscle growth cycle, provides better support for your entire musculoskeletal system. This reduces the likelihood of overuse injuries. Aches and pains, like nagging low back, hip and shoulder pain become less of an issue. More muscle can help you recover more quickly if and when injury on the bike occurs.
• Increased Power and Improved Stability: Strength training helps develop the muscles used for pedaling and stabilizing. This leads to more efficient power output and faster times. Stronger core muscles enhance and improve your handling and control.
• Enhanced Endurance: Building a strong foundation through strength training can indirectly improve your endurance by increasing your overall fitness levels, creating a more robust rider over long distances.

Key Features of Resilient Rider:

• Flexibility: Can be adapted to home or gym settings. While I believe this program is ideal with access to a gym or weightlifting equipment, a set of bands, a pull up bar, and a few weights will go a long way with the at home options.
• Feedback: Will have access to coaching feedback throughout the program.
• Effectiveness: Targets and strengthens key muscle groups that often go overlooked in your sport.
• Yearlong access: You will have access to this repeatable program for 1-year.
• Results: Helps cyclists improve power, stability, and overall performance.

Program Structure:

We know you love to be out riding and want you to be successful in adding strength training to your regimen. Resilient Rider is two days a week of effective full body strength training, with an optional two more days of mobility training and core/HIITT style workouts. The workout days are able to be moved around to fit your unique schedule.

Suggested Equipment if no access to a gym:

This program is ideal with gym access or at-home strength training equipment. You will need the following to do get started:

• A set of resistance bands (the sets are various weights that start small and get much bigger)
• A set of mini bands
• A variety of dumbbells, or kettlebells OR a variety of dumbbells/k-bells ranging from 5-55lbs (or more!)
• A solid box and/or bench that you can step-up onto or squat full body weight on.