REMINDER! 10 Week Functional Strength Training Boot-Camp For Cyclist

Martin Acosta

2014-11-04

Being a winner on the bike requires much more than superior endurance. It also involves speed and strength.
Of these performance elements, the greatest gains can be made from focusing on strength training. Improving one's strength during the off season is fundamental to success in bike racing. The world's best cyclists follow a program of strength training designed to correct muscle imbalances and eliminate foundational weaknesses. This is known as functional strength training.

WHY FUNCTIONAL STRENGTH FOR CYCLISTS?

In the traditional definition, functional strength training is the practice of full body motion against resistance, with an objective of improving a participant's ability to perform a specific athletic activity through your load-joints (shoulders, hips, knees, and ankles) using a full range of motion without pain, stiffness, or restriction. The movements of functional training requires you to coordinate balance and control, and in addition to timing, the muscle contractions force you out of your box and focuses on rebuilding muscular imbalances that develop in cycling specific workouts. Traditional strength training is not as effective as functional training is at improving these things. To further understand, functional strength training is a range of total-body activities that build strength, balance and coordination for general fitness, and improve your ability to perform general day-to-day activities as well as high intensity athletics.

OUR PROGRAM

A 10 week progressive program designed to boost endurance, power and speed. We will focus on rebuilding your body's ability to perform functional full-body movements, restoring muscle balance for injury prevention, and preparing you for greater resistance and cardio-respiratory work in the winter months ahead. This winter training program will also include three functional threshold power (FTP) tests on the Computrainer using your own bike, so you can gauge your progress. Your FTP is the strongest indicator of your ability to climb or sustain a high power output as would be required in a time trial effort or breakaway. This functional training program meets twice weekly and is limited to 10 participants.
You'll Receive:
Professionally coached workouts twice per week in a small group setting.
Training schedule to guide daily training.
Education regarding power and HR training.
Frequent performance evaluations to monitor progress.
Cost: $20 per class (drop-in rate) or $300 for the entire 10 week program. Credit cards are accepted.

When: Wednesdays at 6:30 pm and Saturdays at 8:30am

Who: Instructor: Martin Acosta, Cat 1 OBRA/USAC racer and certified strength and conditioning coach

How: Space is limited to 10 participants. Reserve your space today by contacting Martin at (801)675-0820.

Fit4ever Wellness
2600 NW Vaughn Street PDX, OR 97210