"Unlock Your Cottage of Wattage and Recruit the Muscles That Will Have You Climbing Stronger and Riding Faster as if by Magic!"

OK my friend, I want you to pay close attention as I am going to share with you (for the thousandth time;) the one area of your body that is the SECRET for instant speed, power, and potential on your bike and in the hills. And I guarantee that most of you, maybe you, are not activating these all important muscles...UNTIL NOW!

Here's a recent post I thought I would share with everyone from the Cyclo-CLUB Platinum Forums that demonstrates this common problem and my answers on how to improve it...STARTING TODAY!

Posted by pamtomson

Jun 20,2008 5:29 AM

"This may seem a bit weird, but I am wondering if the glutes and hamstrings should be used all the time while riding or just added into the equation for climbing and sprints. About 4 ys ago I found out that I hardly ever use my hastrings and glutes, basically used quads and hip flexors for everything, a major imbalance. This imbalance has been mostly corrected off the bike. My phsio said that I shouldn't bike anymore as my body will just go back to its old habits and that cycling isnt good for you. But anyway I love both mountain and road racing so only managed to stay away for a couple of years. With the cyclo-core training programmes I have now found how to fire these muscles on the bike, the difference is quite amazing, but I find these muscles tire quite quickly. Is this just because they are not used to doing anything, or is that normal and they should be used just as an overdrive."

Posted by Graeme

Jun 24,2008 8:43 AM

Mt. Washington

Your situation is not unique my friend. The muscles have always been working by the way, no other way to ride if they didn't;) However, it's the recruitment that has been lagging. VERY COMMON for cyclists as well as the general population. TRUST ME!

PROBLEM: Quad domination with low activation through the gluteal, hamstring, low back region. Over time creates major imbalances in the body that lead to MORE quad domination, knee problems, back problems, and yes...LOSS OF CLIMBING POWER & SPEED!

SOLUTION: Activate your 'cottage of wattage!'--YOUR BUTT!!

This 'cottage of wattage' is the powerhouse of the human body. Not just in sprinting and climbing (although big there). When the glute-ham connection is strong along with good cycling technique...watch out!! One of the reasons I can climb well for being 175 lbs. and stocky is my power from this area. I have put a lot of time into it and it pays off...BIG TIME!

Want to really activate your glute-hams and supercharge your cycling in ALL CATEGORIES and put an end to your glutes and hams fatiguing?? I have one word for you...SPEED!

Cyclo-SPEED is my definitive solution for activating these powerhouse muscles and more importantly, offering you a mind-muscle connection (neuromuscular) that will allow you to unleash more power and efficiency than any other training you will do. PERIOD!

I recommend the following protocol for you and others:

FIRST...I would recommend working on loosening the already tight hip flexors and quads. I would recommend this by using the Platinum Home Spa Treatment and take a day or two off the bike or more. If you can't get those muscles relaxed and recovered, this won't work as well. RECOVER & LOOSEN--THEN ACTIVATE!

You can also download this quick stretching routine if time is tight.

ALSO, you should be doing the Cyclo-SECRETS Myofascial Release on your tighter areas, much more! I do at least 5-10 minutes every night when my stress is high or training load is high. It works. Once you can loosen the tight, overworked muscles with the myofascial release, you now have the opportunity to dominate the glutes and hams. This is where many make their mistake and make minimal results.

NOW, LET'S GET YOU STRONG & FAST with Cyclo-SPEED...

1. You could simply do the Cyclo-SPEED 5 Week Speed and Time Trial Plan (available for all members) which is VERY HEAVY with Cyclo-SPEED training. I would recommend this highly if you are serious about getting stronger, faster, and unlocking these muscles.

2. You could instead focus on the 4 Week Climbing Plan, which also uses a lot of SPEED and obviously a lot of hill climbing or muscle tension. If you do this, I recommend heading over to the technique area in the CLUB and watching the 'Shoe Scraper' technique to help you begin to understand how to unleash this cottage of wattage on the bike. One of my most result producing techniques to date and a staple in my upcoming Cyclo-CLIMB program.

3. OR you could add Cyclo-SPEED to your current training in the following ways ( more random, but still effective if you get enough recovery)...

NOTE: As a Platinum Member, you can DOWNLOAD all the Cyclo-SPEED workouts for your computer or iPod, which works great for using SPEED. A match made in heaven!

MEMBERS: If you want Cyclo-SPEED on DVD, you can get 20%OFF here using your member email on checkout.

Here's how you can begin to incorporate the workouts.

--Do the SPEED Neuromuscular Warm-Up Activation Drill before one of your training rides. Get dressed, head outside and do it. You'll see, I promise.

--Do the SPEED Anaerobic/Functional Circuits in place of any higher intensity CORE/ZEN/ON THE GO workouts you are currently doing. Pick any two circuits or do all 4..if you can!

--Do the Neuro Gauntlet from SPEED once every two weeks. I think, one of the most powerful and speed producing workouts I have ever done. Combine this workout with the ZEN 8 Minuet Power Routine for a super powerful workout and one that will jump your fitness quick.

--LASTLY...you can attempt the NEW Cyclo-IMPOSSIBLE! workout and circuits. Not just glutes and core, but WOW, I am going to crush those muscles in circuits 1, 2, 3 and 4. Try doing all 4 circuits without stopping and your hams will never know what happened.

Watch a 60 Second Glimpse of IMPOSSIBLE...

Can you do it?

BASIC MEMBERS: Go here for IMPOSSIBLE Circuits 1-3

PLATINUM MEMBERS: You can download all 5 IMPOSSIBLE CIRCUITS here

WARNING: Do not do IMPOSSIBLE before a big ride or event. Do not do the full circuit unless you are completely rested. Do not do it if you are injured in any way! Do not do the full circuit more than once per month. Seriously.

You may also be well served to use the Cyclo-ZEN Power Yoga more if you are not already. This will allow you to activate the muscles in a different way and one that will address your imbalances.

BOTTOM LINE: Address your tightness in the front with more stretching and recovery and put more time and energy into your 'cottage of wattage' with the above suggestions and I PERSONALLY GUARANTEE you will ride faster, climb stronger, and feel more powerful than ever...PERIOD.

Hope this helps. I look forward to learning of your SPEED domination from the rear!

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