This formula is simple and the possibilities are endless with our club's resources, workouts, drills, bootcamps, and techniques.

You just have to open your mind and be willing to try something new! Play today's podcast and let me offer you some great ideas...

Play Everyday Cyclist Podcast:
"5-Steps to Your Next Perfect Ride"

Dynamic warm-up is so simple, yet it's one of the most under used techniques to improve ride performance for the Everyday Cyclist. This is not static stretching, but instead a simple method to "turn on" your neuro-muscular system and increase MOBILITY and Lung Functions, before you get on the bike and pedal several thousands times.

Basic Level (SAMPLE): Cyclo-WARM IN 5'

(FREE for Download for All Members)

Advanced Level: Cyclo-SPEED Neuromuscular Warm-Up

NOTE: This is fantastic drill and warm-up for all mountain bikers too!

Once your body is "turned on" off the bike, it's time to turn it on, on the bike with some simple Neuromuscular Spin Drills. This is a simple process to increase the speed of communication between your nervous system and your working muscles. We recommend 3-5 sets of 1' each with cadence between 100-130 RPM. We also recommend using your granny gear for the sets and bout 30 seconds off between each. You'll need to practice, here's what we recommend...

Cyclo-SPIN Class #1: Neuro-Muscular Leg Speed Drills

Day 3 of the Go Long, Climb Strong Module

Although this portion does not have to be used in every ride you do, it's a staple in our 7-Day Climbing Bootcamp, and Go Longer, Climb Stronger Module. WHY? Because muscular tension practice is going to help you isolate better form, increase muscular endurance and increase overall strength for improved cycling performance on all levels. If your legs can't produce tension for long, with good form--you're not going to improve.

We recommend 3-5 "chunks" of 8-20 minutes of Tension within a ride. Pick varied terrain and try both seated and standing positions. Prime examples...

OUTSIDE EXAMPLE: Graeme's Secret Strength Ride

Cyclo-SPIN Class #11: Strength Breakthrough

Cyclo-CLUB's 7-Day Climbing BOOTCAMP

Cyclo-CLUB's Go Longer, Climb Stronger Module

This is ubiquitous in all of Cyclo-CLUB Spin Classes and Bootcamps and is the easiest way to make every ride you do, different, fresh and challenging. We have many techniques to practice here in Cyclo-CLUB, which is why we suggest the consistent use of our Cyclo-SPIN Classes each week.

NOTE: Use our Cyclo-CLUB Modules and Bootcamps to extract different techniques with every ride you do and progress their use for guaranteed improvement.

SIMPLE EXAMPLE: We suggest using any of the techniques together in any variety you want, every ride. You can pick one technique for 1' and then switch to another technique for 1' and so on down the line. Change the tension, leg speed, time, or terrain and make it more or less challenging!

Some of our most popular Cyclo-SPIN techniques include...

Shoe Scraper

Knee Thruster

Scissor Kick

Levitation

Bull-Whips

Popcorns

Wagon Wheels

"Your next perfect ride begins with the proper cool-down of your last perfect ride!"

DO NOT MISS THIS OPPORTUNITY!! If you are not cooling down and inviting recovery after a good ride, then you are really missing out my friend. Even if your time to train is limited, we have solutions for you that are quick, simple and they work. Get it done my friend.

SIMPLE & BASIC: Cyclo-COOL IN 5'

MORE THOROUGH: Cyclo-CORE Cool-Down

EXTENDED: Cyclo-RELEASE IN 5 or Cyclo-SECRETS Myofascial Release Session

BONUS: Cyclo-SECRETS 4-Phase Breathing Progression.

Already a Cyclo-CLUB Member? Let's GO!

Cyclo-CLUB Members, we have tons of great ideas, bootcamps, systems and formats for you to try every week. Simply pick one or two ideas and get to it. It's that simple.

Not a Cyclo-CLUB Member Yet?

Give us 30-days and we'll give you new, fresh, and challenging workouts and ideas to make every ride you do, more fun and rewarding. Learn more and join us today...