Saddle Up Circuit Training
We're thrilled to explore the introduction of a novel, potent Circuit Training session at Saddle Up Cycling. Crafted to fortify your cycling performance by enhancing strength, power, and core stability, this workout is a fusion of endurance and muscular development.
We are currently looking at options to introduce this session in November 2023 at least once a week over the winter period. Most likely around Hackney or Islington.
Please contact us to express interest.
What to Expect
Circuit training, birthed in the early 1950s by R.E. Morgan and G.T. Anderson at the University of Leeds, marries high-intensity aerobics and resistance training to concoct a comprehensive workout that fortifies both muscular strength and cardiovascular endurance, navigating through a sequence of exercises with minimal rest in between.
The marriage of circuit training and cycling, especially during the off-season, is anchored in:
Maintaining Cardiovascular Fitness: Keeping the heart and lungs in peak condition without extensive rides.
Muscular Endurance: Enhancing stamina across all muscle groups, not just those predominantly used in cycling.
Injury Prevention: Strengthening the entire body to safeguard against injuries.
Enhancing Core Stability: A solid core equals improved stability and power on the bike.
Metabolic Uplift: Varied, high-intensity exercises keep metabolic rates high, aiding in managing body composition throughout the off-season.
Designed with cyclists in mind, this session is also open to anyone seeking a holistic workout, ensuring we cater to varying fitness and experience levels. Throughout the entire session, expect an atmosphere of encouragement and motivation. The instructor will ensure participants maintain proper form and make any necessary adjustments, while also fostering a positive and inclusive environment. With exercises specifically chosen to enhance cycling performance, both recreational and competitive cyclists will find value, achieving a full-body workout that is not just beneficial, but also engaging and varied, thanks to the circuit format. Whether you’re looking to enhance your cycling capabilities or simply want a robust, well-rounded workout, this circuit training session aims to deliver on all fronts.
Arrival and Introduction
Upon arrival, participants will be welcomed and provided with an overview of the circuit training session. This is an opportunity to highlight the session's objectives and benefits, notably how it is specifically curated to bolster cycling performance by enhancing strength, power, core stability, and cardiovascular endurance. It will also be a time to address any initial queries and ensure everyone is comfortable and prepared to commence.
Understanding the Exercises
Before diving into the physical aspects, participants will be guided through demonstrations of each exercise, ensuring everyone is familiar with the correct form, and understands the progression and regression options available. This segment is crucial to ensure safety and efficacy, offering participants a clear insight into what each station will entail and how to adjust the exercises to match their individual fitness levels.
Warming Up the Body
The warm-up is pivotal to prime the body for the intense work ahead. The session initiates with a pulse-raiser, involving activities like jogging, jumps, and floor touches to elevate heart rates and boost circulation to the muscles. Following this, dynamic stretches will be employed to enhance flexibility and prepare the muscles for the exercises ahead.
The Circuit
Participants will immerse themselves in the heart of the circuit training, navigating through the ten carefully designed stations that challenge various physical aspects relevant to cycling. Each station lasts for 60 seconds, whereupon a transition to the next occurs. At the end of the round there is the option of a quick rest, or going straight into rounds 2 and 3. Participants can anticipate experiencing exercises that will elevate their heart rates, followed by others that bring it down slightly, ensuring a balanced yet intensive workout.
Cooling Down
Post-circuit, it’s time to cool down and allow the heart rate to gradually decrease. Gentle stretches will be incorporated to help alleviate potential muscle tightness and promote recovery, ensuring participants leave feeling accomplished yet not overly fatigued.
Example Excercises
There will be 10 individual excercises incorporating Bodyweight, Weights, Benches, Boxes, and even Agility Ladders. Here are a few as an example:
Plyo Box Box Jumps
Task: Execute box jumps, ensuring a soft landing on top of the box.
Focus: Power development in the legs.
Regression: Step-ups.
Progression: Add a tuck jump at the top.
Slam Ball Squats
Task: Holding the slam ball at chest level, participants will perform squats.
Focus: Quadriceps and Glutes.
Regression: Bodyweight Squats.
Progression: Incorporating a lift and slam action with the ball after each squat.
Body Weight Plank
Task: Maintain a plank position.
Focus: Core Stability.
Regression: Kneeling Plank.
Progression: Plank with alternate leg lifts.
What to Bring
Exercise equipment will be supplied, so all you really need to bring to the session is yourself, a positive attitude and the following:
Suitable Gym Attire - T-Shirt, Shorts/Leggings, you could even wear your cycling kit.
Suitable Shoes - Maybe leave the cycling cleats at the door
Water Bottle - Maybe even consider some electrolytes or carb mix.
Towel - You will get sweaty!
Physical Activity Readiness Questionnaire (PAR Q) - This is a quick consent form, needed for insurance purposes. It will be emailed to you before the session starts.
