Cycling Weight and Strength Training Program - Boulder, Colorado
Davanti Cycling in Boulder offers weight and strength training program specific for cyclists during the OFF season
“Specific for cyclists” means that our weight and strength training program is specific for cycling performance manipulating the following factors:
Muscles actions
Feet distance
Range of motion
Speed of the movement
Volume and intensity that will make quicker and possible the transfer of the strength gained in the weight room to the bike.
Our weight and strength program is 18 weeks long, usually from mid October-November through the end of February.
How our weight-strength program works:
It’s divided in two 9 weeks periods that are further divided into 3-4 weeks phases.
Each phase has variation in training volume, intensity, speed of the movement and type of exercises
Each phase has a different weight protocol, in terms of ratio between resistance loads, number of sets, and number of reps and speed of the movement, in order to use a different energy system and to induce the specific physiological adaptation for each specific phase.
Every year we update our weight protocol to match the latest research studies and results.
Each phase includes:
Weight training for legs, core and upper-body for the muscles responsible for stability in cycling and ply metrics to promote explosive power
Strength training drills on the bike that match the same adaptation induced by the specific weight protocol for each phase (speed, strength and muscle endurance)
Each phase and period will follow a progressive over-load
The length of each phase (2-4 weeks) depends on each person cycling goals. For example, the length of the hypertrophy phase will be different between a TT racer and a hill-climb racer.
There are 2 group sessions per week. Every week you can choose any 2 sessions from a pool of 6 sessions available according to your own schedule
At the end of each phase there is a week of recovery
At the end of the program, we allocate 2 weeks to make up sessions
Location: Mountain Edge Fitness Center in the Table Mesa Shopping center and one more fitness club to be determined.
My strength training sessions with Luisa over the past two winters really helped prepare me not only for cycling but for winter nordic skiing. All the exercises were applicable to both sports and I could easily see an increase in strength in upper and lower body and abs, all necessary for ski skating and classic technique. Thank you, Luisa!
Betsy Armstrong
Testimonials - Jenny Devaud
I have weight trained with Luisa for the last two years (during the cycling off-season) in the gym. I was so impressed with the strength and balance improvements I made in the last year especially (when I trained twice a week instead of once a week as in the previous year), that I decided to continue weight training on my own through the summer. Luisa provided two customized training plans which have enabled me to retain the gains I made during the more intensive bi-weekly training I did during the winter. Although I am only an intermediate recreational cyclist, these gains have improved my riding capability in endurance and speed. I also benefit in all my daily activities, from lifting my suitcase into the luggage rack on airplane, experiencing less knee pain when hiking downhill, and improving my core stabilization which protects my back during the many movements I make during the day. Luisa not only trains us to our limits but is also a lot of fun to work with!
Jenny Devaud
Do you want a weight and strength training program that you execute by yourself at your own gym at your own schedule? Contact us and we will design a custom weight and strength training program based on your cycling goals and abilities.
