This season, @christopherblevs won the overall world title in both the XCC and XCO. The first male rider to ever pull off the double and the first American male to win the overall XCO in more than 30 years.
The longer I work in this profession, the more I appreciate how rare it is to get to work closely with a person like Christopher. Someone who Iām certain Iāve learned more from than he has from me.
Congratulations Christopher, Iām so damn proud of you. And thank you to @mike_posthumus for leading the way - itās been an honor to be the dumbest guy in the room, playing a small role in an amazing journey.
In order to have a š ā¦youāve gotta have a little rain
June 3 - wrist surgery
August 8 - take on @leadvilleraceseries and set the course record
September 6 - put on the š jersey for the second time
Shortly after Kateās surgery we had a discussion about her rehab timeline and targeting Leadville. A couple weeks later, I went to her house for a session and in her garage there was the Leadville course map on the wall next to a few inspirational quotes in front of her indoor trainer. I smiled and thought to myself āitās already overā
And the rest is history.
All I can really say is that Kate is simply one of the most inspirational people that Iāve ever spent time around. And watching her win on her terms after navigating so many challenges over the years was absolutely incredible.
Thank you @kateplusfate for letting me play a small role in your journey and of course, thank you to @barryaustin_is_curious for keeping us all curious - your leadership has been a joy to follow.
CYCLISTS UPPER BODY STRENGTH
You can build upper body strength without unwanted hypertrophy. Here are a few variations of row exercises from RideStrong Programs. These build strength in the upper body while also integrating core stability.
šRideStrong is the gold standard of strength training programs for cyclists - link in bio
#strengthtrainingforcyclists #cycling #cyclist
CYCLISTS LOWER BODY STRENGTH
Here are 2 variations of a kickstand/pedal stance RDL. I love this movement from RideStrong Programs for 3 reasons:
1) It focuses on building single leg strength to reduce movement compensations
2) it doesnāt require nearly as much load to get a great training stimulus
3) when performed well, it unlocks the lower back and pelvis
šCycling-Specific strength programs in RideStrong - link in bio
#strengthtrainingforcyclists #cycling #cyclist
CYCLISTS BODY CONTROL
Hereās one of my absolute favorite dynamic stabilization drills. I put this in the category of āside to side stabilizationā alongside things like farmer carries, side plank, etc. Youāll find this and variations of it in the RideStrong MTB track.
šFull strength programs for cyclists in RideStrong - link in bio
#strengthtrainingforcyclists #cycling #cyclist
CYCLISTS STRENGTH TRAINING
The benefits of integrating 1.5-2 hours of strength training each week are well worth the investment and they go far beyond power output improvement.
šCycling-specific strength programs in RideStrong - link in bio
#strengthtrainingforcyclists #cycling #cyclist
CYCLISTS BODYWEIGHT CORE
Hereās a blend of the exercises from one of The RideStrong Bodyweight Core Sessions in the new home gym programs dropping very soon. Thereās a good blend of stabilization work in these to improve core engagement, hip and lower back stability.
These sessions pair perfectly with full body strength training and are a great way to improve your core engagement on and off the bike.
šStrength programs for cyclists in RideStrong - link in bio
#tourdownunder #strengthtrainingforcyclists #cycling
CYCLISTS LOWER BODY STRENGTH
The foot is your primary connection to the pedal. If you have weak calves, your power leaks and your movement economy drops. The calves have a direct relationship to your ability to generate force into the pedals and stabilize your body when you are out of the saddle.
šStrength programs for cyclists in RideStrong - link in bio
#strengthtrainingforcyclists #cycling #tourdownunder
CYCLISTS LOWER BODY STRENGTH
Hereās a great accessory drill that I use with athletes and in RideStrong Programs. This isometric builds foot + ankle stability and integrates calf and hip activation when done well. You can add load to this with dumbbells or a barbell, but I often use this bodyweight version.
In order to do this properly you need to actively press down into the ground with the working foot. You can use different angles of the heel position to feel the connection between your foot/ankle and hip working as one unit.
šStrength Programs for cycling in RideStrong - link in bio
#strengthtrainingforcyclists #cycling #tourdownunder
CYCLISTS LOWER BODY STABILITY
Hereās a drill from RideStrong Programs that I like for working on stability in the lower body. In our foundation programs, exercises like this are paired with a lower body strength movement to improve stability and control. This sets the table for improved strength training down the road.
šStrength Programs for Cyclists in RideStrong - link in bio
CYCLISTS GLUTE STRENGTH
This drill is one of my favorites from RideStrong Programs for building single side hip drive and glute strength. Itās also a great option to build strength while also reducing load on the spine.
šCycling-specific strength programs in RideStrong - link in bio
#strengthtrainingforcyclists #cycling #cyclist
CYCLISTS CORE + HIP TRAINING
The Deadbug is a staple in The RideStrong Programs because it practices de-coupling of lower back movement and lower body movement. You should be able to move your hip through flexion and extension without moving your lower back. Thatās the drill!
Here is one of my go-to variations adding in the element of counter pressure for increased activation.
šStrength programs for cyclists in RideStrong - link in bio
#strengthtrainingforcyclists #cycling #cyclist
