Bike Training Hub
Welcome.
> Want to get back to your best again?
> Develop more strength, power, endurance and speed?
> Rehab a current injury & find your form again?
Whether you’re returning to riding after injury, coming back from a training break or new to cycling adventures this section will help you develop smart and progressive strategies.
You will find all of our key training resources below!
bike WARM UP & Mobility
The Ultimate Warm Up Series
One of the most neglected and ignored areas of performance can often be how we prepare to train or compete
Yes we know that this is a critical area to get ourselves mentally and physically prepared for optimal performance
We will be breaking down the most effective and time efficient exercises and routines for you to use forever.
coaching & Program design
Weekly Timetable Masterclass - How to effectively integrate S&C into your week
Listen in as Kriss breaks down what an effective, successful and sustainable training week looks like.
What are the key considerations?
Where and when are the best times to be fitting strength training into your week to get the best results?
Periodisation - What does your year look like?
Join us as we will be looking at your year and discussing how to ‘periodise’ your training.
So that you can not only optimise your training but understand the difference between muscle hypertrophy and muscle strength/power training but also how to train all of them effectively!
bike performance
The 10 Essential Steps to Bike Fit - Foundation Bike Fit Masterclass
Join us as Wei from Foundation Bike Fit takes us through the same 10 step process they use to create an effective professional bike fit
Listen in as Wei answers some of the most common questions too
The Science of Endurance Hydration - Precision Hydration
This webinar is a great introduction if you’re new to personalising your hydration strategy, or perhaps you have some understanding but feel you could be doing it better.
The team from Precision Hydration look at past and present hydration advice and set the scene for how you as an athlete can tackle and approach building sodium and fluid ‘guardrails’ to support your training and racing.
Event Taper Masterclass
Whether you are building towards a race, peak or test period in your performance knowing how to dial things back, prepare and ensure optimal readiness is key for the best chance of a successful result.
As well as discussing the considerations, what to do practically and the mistakes to avoid in the lead up to an event we’ll talk about recovery post event and how to get back into training after your goal race.
Knee to Wall - Ankle Mobility Test
Learn how to screen and test your ankle mobility with the Knee to Wall test
This is used to assess the dorsiflexion range of movement (DROM) at your ankle joint.
We are looking to identify any imbalances between left and right, and if so start to proactively work on these throughout your program
strength training
Glute Dominance - The Best Posterior Chain Exercises
If you are looking for more pain free, strong and long term performance the key is going to be harnessing the strength and power of your posterior chain muscle groups.
We will be literally be dissecting the key exercises, the mechanics and key techniques to developing your glute, hamstring and adductor muscles.
Athletic Core Training
A specific 30 day core strength training challenge, where we explore the best methods for developing an athletic core - one that will support, stabilise and produce the power you need for your sports.
Single Leg Strength Challenge - 30 Day Strength Challenge
Unilateral or single leg strength is a fundamental area that we have to continuously work on and develop if we are looking to improve your athletic potential
A wide array of injuries and set backs can be attributed to significant weaknesses or imbalances from left to right side
We will be working through our successful 30 day challenge training framework that will allow you to work on this common weakness, with a ‘little & often’ approach.
"Find Your Spring" - Below the Knee Strength Program
If you are looking to develop stronger feet, calves and legs in general then this will show you the best exercises and drills to integrate into your current training.
Below the Knee Masterclass
Probably one of the biggest problem areas in terms of running injuries; calf strains, achilles tendinopathy and plantar fasciitis.
In this Masterclass we’ll be going through some of the key exercises and drills that you’ll find in your programming to develop your stability, strength and ‘spring’ in key areas below your knees.
Max Lifting Calculator - How to calculate your maximal weights
In this masterclass, Kriss will be introducing you to our new training tool - the Max Lifting Calculator
Kriss will be detailing how you can use this in your own programming and also explaining why its so important to be working towards these maximal values in your training program
Max Lifting Calculator (Create your own copy for continued & private usage)
injury & return to riding
Injury Resiliency - Highlighting the key training principles and tip to avoiding injury
Sophie Tabor, our SFE Physiotherapist will be delivering a masterclass on Injury Resiliency, highlighting the key training principles and tip to avoiding injury in 2023
This is going to be a hugely valuable training for you as it will give you the knowledge and power to prevent injuries from occurring before they happen, or if they do then knowing how to manage them effectively
Lower Limb Rehab & Strength Training Program
Join us we walk you through the full program, covering all the key coaching cues, with regressions and progressions for each of the exercises in the program
This is a multi day program that is aimed at rehabbing, strengthening and bomb proofing all the key muscles, ligaments and tendons in the foot, ankle and knee.
Post Pregnancy - Return to Training - Niki Hurst
We’re joined by Specialist Pelvic Health Physio Niki as we talk about returning to running post pregnancy. She explains the importance of a properly functioning pelvic floor and the possible issues experienced if you return to running too soon or unprepared.
Tendon Rehab & Training - Sophie Tabor (SFE Physio)
We are excited to welcome our in house Physiotherapist, Sophie Tabor, who will be educating us on “Tendon Rehab and Training methods”.
Tune in and learn how to navigate these common areas of issue.
recovery
Energy Management - How to ensure you have the maximum energy to perform at your best - Dr Ruth Wilde
It goes without saying that our energy management is key for our ongoing training lifestyle, if we lack energy, then we have no chance of being able to increase our levels of performance.
What’s more, if we have a continued lack of energy then we can find our overall levels of health start to decline as well.
So make sure to join Dr Ruth Wilde as she highlights the key areas and tactics to ensuring your energy management is maximised throughout the week. And find out where you could be making small adjustments to make maximal gains!
Fuelling for Performance - Renee McGregor
Leading Sports & Eating Disorder Dietician Renee McGregor join us as we learn about fuelling for optimal performance.
Are you maximising your potential as well as looking after your long term health?
Bridging the Gap - Nutrition & Recovery for Performance
As you get fitter, faster and stronger we need to also ensure your nutrition and recovery methods are also improving at the same rate.
Many fall short of this and as a consequence end up under-fuelling or under-performing, wasting all their time and hard work.
Tune in and make sure you’re ahead of the game.