MSC LOCKDOWN ZOOM SESSIONS

Fancy getting really fit, ready for when you can get back into regular coached training again? Let’s make the best of the current situation and not waste this time or loose the fitness you have gained…
 
I’m going to be running a variety of training sessions 6 days a week covering strength, fitness, leg speed, recovery and core work. Every session will be different in order to keep things fun and interesting and our bodies challenged.
 
The sessions are for everyone, no matter what age or fitness. Riders will have different levels to aim for depending on their ability.
 
If you can devote 3 weeks to this training block, I’m positive you will be in a good place for your winter training, whether that’s track work for younger riders or a more strength orientated block for the older guys/girls.
 
Sessions will start on Monday 9th of October and run till Saturday 29thOctober.
 
Weekday sessions are 6.00-7.00pm. Saturday is 9.00-10.00am.
 
Riders can choose individual sessions at £4 a day or go for the unlimited option which is as many sessions as you like for £20 a week.
 
Mondays (dumbells/tins of beans required)
 Strength work… We will perform various exercise covering all muscle groups, working on correct form. Younger riders can use either their body weight or tins of beans as light dumbells. Older riders can use dumbells, I recommend around 3kg for over 13s. Please contact me if you are in the gym regularly, so we can find a weight appropriate to your ability.
 
Tuesday(Bike and rollers/turbo required)
Sprints 1… The main aim of this session is to work on leg speed. Producing a strong efficient cadence. Strength + Speed equals Power… Yesterday and today’s session combined is a perfect way of working on producing more power in the legs.
 
Wednesday… (No equipment required)
HIIT session… Today’s session will be fast and furious. We perform fast controlled exercises with minimum rest. Once thoroughly warmed up, these exercises will be explosive to really get those fast twitch muscles activated. This session also includes lots of core work which helps with stability on the bike.
 
Thursday…( Bike and rollers/turbo required)
Intervals…This session is all about recovery… Ever come out of the last turn and your legs feel blown? This session will help to deal with this as well as helping you get straight on the power coming out of a turn or after a jump. Also, the better your recovery ,the more chance you have of being just as fast in your final on a Sunday afternoon as you were in practice on Friday night!
 
Friday…(Bike and rollers/turbo required)
Sprints 2… Second day of leg speed work, although sprint efforts will be different from Tuesday.
 
Saturday…( Bike and rollers/turbo required plus dumbells/tins of beans)
The mix up!... Today’s session is a mixture of all the above and will vary each week. You will really feel like you have deserved you day off on Sunday!
 
To book, or for more information please send me an email.

Thanks, Mark mscbmx@gmail.com
 
 

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