Training will be broken down in

Off the Bike Training:

The beginning of the workout phase will focus on preparation of the athletes body (muscles, joints and ligaments) for the workouts that will follow. Strengthening the core as well as the primary and secondary muscle groups used while riding, decreasing muscle fatigue and soreness after strenuous exercise. Another focus will be increasing the cardio fitness of the athletes through various forms of aerobic and anaerobic training, both on and off the bike.

Everything builds off of the core muscles. the stronger your core the longer u can ride. Less fatigue to outer extremities.

Core, back, plyos, lower body strength

Example Workout

(3*20) Step ups
(3*20) Jump ups
(3*20) Side steps
(3*20) Frog jumps
(20*3) Stair climb
(3*10) Medicine ball toss up
(3*10) Medicine ball toss w/ partner to side on exercise ball
(3*10) Medicine ball toss sitting on exercise ball over head
(3*15) Medicine ball push up
(3*15) Alternating push ups med ball
(3*15) Walkout push ups
(3*10) Hanging leg lifts
(3*10) Hanging w's
(3*100) Jump rope

On the Bike

All of the training done on the bike will be preparing the athlete for his/her main focus or key events throughout the year. The races which the athlete plans on racing will be put on a schedule and rated as an "A" "B" or "C" race. By doing this, it will allow us to have the athlete at peak conditioning and speed at the national races or main focus events. Depending on the rider, the main areas of focus may vary. We will work on proper braking, line selection, passing, body positioning, accelerating, starts, jumping, and cornering.