The most important component on the bike is the rider. Unfortunately, they are usually neglected. There has been a norm in the cycling community to neglect off-bike training in favor of more work on the bike. But we are seeing now that more time riding only reaps so much benefit at the expense of what riders’ bodies really need.
It has also been the common practice, especially in Silicon Valley, for riders to invest in all the latest gear, gadgets, and equipment, but not their body directly. It's common to meet cyclists who have bought the latest bikes, technology, and riding gear. They maintain and service their bikes regularly. They invest in bike fittings, VO2 max and fitness testing, and on-bike structured training plans. But when it comes to working on the most important riding component, their body, there is little to nothing. Outside of the hours they spend on the bike, the majority of riders are not doing much else to work on their body. The riders that are training off-bike, often are going to the gym and doing exercises that are not optimized for the sport of cycling or the demands of riding. They understand the value in off-bike training but don’t know where to begin. They end up doing some type of general fitness program or stretching, or a bunch of random exercises they saw online. Kudos to them for trying.
If you really want to improve your performance and get the most out of your ride, you need to start training like an athlete. Training like an athlete means you have a specific set of demands your sport places on you, and you train with those in mind. you are an athlete who is a cyclist.
You won't find that next level of performance with more hours on the bike. Your fitness is probably not the issue. Your cardiovascular fitness is probably fantastic, especially compared to the general population. What your training plan is missing is how your body moves and performs off the bike. It directly translates to on-bike performance: strength, mobility, stability, force production, endurance, etc. All that happens off-bike, in the gym.
I noticed this discrepancy in what cyclists are doing on-bike verses off-bike and saw a huge gap. So, I developed a coaching program to address the specific needs of on-bike athletes by optimizing their body off-bike. I offer completely customized strength and body optimization programs, that incorporate mobility, strength, power, stability, and balance, to improve your performance on the bike.
I first assess your body during the RIDER Protocol, to find your specific performance limitations, and use that as the starting point to develop a bespoke plan. Sessions are one hour, in person, at my facility in Campbell, CA. We start by meeting two times a week for two months. Then we re-assess and see where you’ve improved, what still needs work, and what we should focus on next to benefit your riding the most. I also have a once per week package available for race seasons, so you don’t lose any of your progress and can stay in maintenance mode just before major races/rides/events. Everything is tailored to you and customized to your body, your riding, your needs.
If you’re ready to invest in the best component your bike has, send me a message. Let’s chat and find out how best I can help you optimize your body.
Builds and preserves the muscle that powers your riding. Lifting maintains fast-twitch fibers — the ones behind hard accelerations, big climbs, and sustained power output.
Strengthens your bones. Resistance training is the most effective way to increase bone mineral density and keep your skeletal system strong and resilient. Stronger bones are less likely to break from falls and crashes. Off-bike weight bearing exercises are necessary to protect against age related bone density loss.
Counteracts poor posture and restrictive positions. Hours and years spent on the bike and in daily life have caused the body to adapt in sub-optimal ways. Dedicated mobility, stability and strength work helps restore the body to optimum.
Improves pedaling efficiency and power. Targeted strength work teaches the body how to access the posterior chain, producing better mechanics and more usable power on the bike.
Sharpens balance and coordination. Off-bike strength training develops the stability and neuromuscular control that keeps you confident on technical terrain and unpredictable surfaces.
Increases your performance ceiling. Off-bike training teaches your nervous system to recruit more muscle fibers, which means more power during steep climbs or fast sprints. Stronger muscles allow bigger watts with lower exertion.
Extends your riding life. Stronger muscles, denser bones, and better movement patterns compound over time. Off bike training directly impacts your lifespan on the bike, enabling you to continue riding decades from now.
Lessens discomfort and pain. An optimized body that moves with full range of motion, recruits and stabilizes appropriate muscles, and is strong enough to control the demands of the bike, leads to less aches and pains.
A body built for the demands of the bike will give you a more enjoyable ride. You'll be able to keep having fun on your bike and stay riding for years to come.