Cycle Strong Program

We are excited to announce our new Program “Cycle Strong”. This service will be offered at all of our Allan McGavin Sports Medicine Clinic Physiotherapy locations, and is designed by Registered Physiotherapist Midori Lam and Registered Kinesiologist Luisa Ribeiro. 

This personalized program is meant to build strength and power of primary lower body muscles used while cycling 1,2, recruit and develop stability of the neck and back muscles, and enhance neuromuscular activation of muscles that are active while cycling. The goals of this program are to improve overall cycling performance3-8, prevent common overuse injuries in cycling 2,9, and target areas of weakness for each individual.

What to Expect.

The 6 Session Program Includes:

  • Initial assessment of cycling experience, goals and outcome measures
  • Strengthening exercises of primary and stabilising muscles to help you feel and perform better on the bike
  • Mobility exercises to keep you moving well on the bike
  • Power exercises to optimise explosiveness and speed on the bike
  • A home or gym-based strengthening program tailored to your individual needs and resources
  • A home-based recovery program focused on mobility and flexibility
  • Continuous feedback and review of exercises, and progressions for when you get stronger
  • A 2-3 month follow-up session reassessing your outcome measures and goals

Whether your goals are performance-based, or simply trying to stay healthy while cycling, our Kinesiologists can provide various program options customized to your individual goals and needs!

References

1 Holliday, W., Theo, R., Fisher, J., & Swart, J. (2019). Cycling: Joint kinematics and muscle activity during differing intensities. Sports Biomechanics, 1-15.

2 Guanziroli, N., Billières, J., & Menetrey, J. (2020). Cycling Injuries. In Injury and Health Risk Management in Sports (pp. 605-614). Springer, Berlin, Heidelberg.

3 Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865.

4 Mujika, I., Rønnestad, B. R., & Martin, D. T. (2016). Effects of increased muscle strength and muscle mass on endurance-cycling performance. IJSPP, 2015(0405), 3.

5 Bastiaans, J., Diemen, A. B. J. P., Veneberg, T., & Jeukendrup, A. (2001). The effects of replacing a portion of endurance training by explosive strength training on performance in trained cyclists. European journal of applied physiology, 86(1), 79-84.

6 Jackson, N. P., Hickey, M. S., & RAOUL F REISER, I. I. (2007). High resistance/low repetition vs. low resistance/high repetition training: effects on performance of trained cyclists. The Journal of Strength & Conditioning Research, 21(1), 289-295.

7 Rønnestad, B. R., Hansen, E. A., & Raastad, T. (2010). In-season strength maintenance training increases well-trained cyclists’ performance. European journal of applied physiology, 110(6), 1269-1282.

8 Vikmoen, O., Ellefsen, S., Trøen, Ø., Hollan, I., Hanestadhaugen, M., Raastad, T., & Rønnestad, B. R. (2016). Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists. Scandinavian journal of Medicine & Science in sports, 26(4), 384-396.

9 Kotler, D. H., Babu, A. N., & Robidoux, G. (2016). Prevention, evaluation, and rehabilitation of cycling-related injury. Current sports medicine reports, 15(3), 199-206.

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