Your
body is the most important piece of equipment you will ever own.
Your
body is the most important piece of equipment you will ever own.
Bicycling is an effective low impact activity for maintaining or improving health, cardiovascular fitness, and weight management. Biking activities can be done virtually anywhere, at any time, alone or with a group, indoors or outdoors. The Twin Cities has many biking opportunities whether you race, ride smooth roads, challenging mountain bike trails, or prefer an indoor spinning class.
Common Muscle Imbalances
Although every individual is different, there are common muscle imbalances seen in regular bikers. Muscles that are usually tight and need to be stretched include: quadriceps, hip flexors, hip abductors, posterior neck, pectorals and anterior shoulder girdle.
Muscles that are commonly weak and need to be strengthened include: gluteals, hamstrings, hip adductors, spinal stabilizers and abdominals, posterior shoulder girdle and scapular stabilizers.
In general, mountain biking requires more upper body strength and agility than
road cycling.
Training Components
Components of a properly designed biking program include flexibility, strength training,
power development, proprioception, balance and agility, and cardiovascular fitness.
Common Biking Injuries
Many overuse injuries in bikers occur because of poor equipment fit, improper
seat height, absorption of shock from terrain, etc. We recommend that you visit
a good bike shop and get properly fitted for the type of biking you plan to do.
Bikers must also be aware of road traffic and wear appropriate safety gear at
all times!
Training Program Options
Option 1.The most effective
option is to work one on one with a professional Strength and Conditioning
Coach to ensure that you are doing the most efficient exercises correctly. You
will first have an assessment to determine your current cardiovascular fitness, flexibility,
and muscle strengths and weaknesses prior to beginning a training
program. K's Body Shop will then utilize that information to design a
customized program that determines appropriate exercises and intensities so that
you can maximize your biking performance and minimize the chance for injury.
Since there are no contracts, you can work with your trainer as often or as
little as you please.
Contact K's Body
Shop to schedule your appointment or get more information.
Option 3. The least expensive option is to follow a pre-designed strength and conditioning program. These programs are "as is" and do not include additional coaching. Customers simply pay for the program of their choice via PayPal and it will be delivered as 8 different PDF files via email, typically within 24 hours (usually faster) of purchase. PDF readers can be downloaded for free from www.adobe.com. All programs include pictures and/or descriptions of each exercise; such as dynamic warm-up, cardiovascular activities and intensities, strength training exercises, stretching exercises, and cool down. See sample to get a general idea of the format.
We currently offer 2 different strength and conditioning programs for bikers which are available for purchase here or in the Program Catalog: a road cyclist program and a mountain biker program. Each program includes 5 different workouts: 2 day off-season rotation, 2 day pre-season rotation, and 1 in-season workout. Athletes who will benefit the most from this option are self motivated and already have basic weight training experience.
Please review our terms of use before purchasing pre-designed programs.
Road Cyclist: should have some basic strength training experience, be in good health and injury free. Workouts use free weights, stability balls, biofoam rolls, and cables or tubing. Sprint cyclists would benefit more from the Mountain Biker program.
Mountain Biker: should have current strength and conditioning experience, be in good health and injury free. Some workouts include high intensity intervals, plyometrics, and advanced balance exercises. Equipment needed includes free weights, cables or tubing, stability ball, medicine balls, and biofoam roll.
|
Training Program |
Program Information |
Price |
Purchase |
Road Cyclist
|
Off Season Workout
A: 11 exercises Off Season Workout B: 11 exercises Pre Season Workout A: 9 exercises Pre Season Workout B: 11 exercises In Season Workout: 5 exercises Dynamic Warm Up: 8 exercises Flexibility: 4 self myofascial release exercises & 14 stretches |
$19.97 |
|
Mountain Biker
|
Off Season Workout
A: 11 exercises Off Season Workout B: 10 exercises Pre Season Workout A: 9 exercises Pre Season Workout B: 9 exercises In Season Workout: 5 exercises Dynamic Warm Up: 8 exercises Flexibility: 4 self myofascial release exercises & 14 stretches |
$19.97 |
If you are unsure which program is most appropriate for you, contact the trainer.
Biking Routes in the Twin Cities Area
Minnesota State Parks
Hennepin County Parks
Ramsey County Parks
Anoka County Parks
Dakota County Parks
Scott County Parks
Washington County Parks
Minnesota Off Road Cyclists
Mountain bike trails
Paved bike trails
Kneeling Hip Flexor stretch
A common area of tightness in cyclists.
Call today and get started on a fitness program designed just for you!