What to Expect

Designed with cyclists in mind, this session is also open to anyone seeking a holistic full body workout, ensuring we cater to varying fitness and experience levels. Throughout the entire session, expect an atmosphere of encouragement and motivation. The instructor, Matt 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.

• 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.

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 and joints 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 Exercises

There will be 10 individual exercises incorporating Bodyweight, Weights, Benches, Boxes, and even Agility Ladders. Here are a few as an example:

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. We shall take this information when you sign up.