At CycleOne, we believe that no matter what your cycling discipline, you will benefit from improving your overall athleticism. Cross training should play an essential role in the development of the total athlete. As well, planned leisure activities should be a part of the training plan. These scheduled breaks are needed for peak performance, both mentally and physically. This renewal of energy provides you with the edge you need to win. Now is the time to set your goals and prepare your game plan. Read on to examine some of the unique training tools and methods used here at CycleOne to make sure you are ready for the 2008 competitive season.
Functional Exercise for Endurance Athletes
CycleOne advocates the strengthening of the core for improved balance and explosiveness. Functional movement always involves numerous muscle groups working in concert. This is typically referred to as the kinetic chain. Proper kinetic chain development insures that the movement is performed in the most energy efficient manner possible while maximizing power production. CycleOne can develop a personal training plan designed to target your needs based on your particular weaknesses. We follow the adage, "train your weaknesses... race your strengths". The following videos demonstrate some of the key exercise movements for developing the core and improving athletic performance.
Video on Demand - Sportskool Workouts
SPORTSKOOL is the only free On Demand sports network dedicated to delivering one-on-one athletic instruction, training and motivation. SPORTSKOOL helps athletes of all ages take their game to the next level by offering guidance and insider tips from the world's best athletes. Mark Verstegen is one of the world's foremost authorities on core training for athletes. He serves as the President of Athlete's Performance, a state of the art facility with headquarters in Tempe, Arizona. Elite athletes from all over the globe have trained under Mark's methods and experienced unparalleled success. Education and research are the cornerstones of the Athlete's Performance methodology. In 2001, Athlete's Performance began its groundbreaking NFL Combine preparation program. Athlete's Performance continues in its mission to provide athletes with ethical alternatives to achieve their performance goals. See for yourself.Goal Setting 3:04
An explanation of Video on Demand and SPORSTKOOL. Covers the 3 primary goals of the program:
Pain prevention
Improved quality of life
Motivation through education
Sportskool Super 7 5:35
Mark Verstegen explains the 7 phases of the fitness program he has developed for the SPORTSKOOL Video on Demand series.
Choosing the Right Training Equipment 9:06
You do not have to spend a lot of money or even join a gym to use the tools that Mark has provided you with in this video series. Mark shows you how it's done!
Movement Preparation 19:44
A thorough approach to warming up the whole body in preparation for intense exercise.
WNBA star Sue Bird is the feature model in this video demonstrating pillar strength, or basic core using core stabilization techniques and Pilates type movements.
Core Strength 1 10:07
Mark Verstegen and WNBA star Ticha Peniceiro use the physioball to demonstrate more advanced core strengthening and stretching movements for improved pillar strength.
Core Strength 2 23:58
A continuation of the previous video that moves into more advanced techniques and incorporates free weights for increased strength and integrative stabilization.
Mark Verstegen and professional trainer Craig Freidman demonstrate some of the most effective movements on the physioball for strengthening the core and developing perfect balance.
Using a Foam Roller for Recovery and Regeneration 19:14
Trainer Sue Falsone joins Mark in this video to explain the use of the foam roller as a method to enhance recovery. Self myofascial release creates more pliable muscles that are less injury prone.
Intermediate Foam Roller Workout 23:19
More advanced techniques for preventing chronic stress syndrome in the lower body.
Energy System Development 4:40
An explanation of the three energy sytems involved in endurance performance activities;
the reasons for understanding the methodology and how to apply them to your sport.
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Exercising with the Power Runner 
You should be developing your hip strength in order to improve your base of power. The glutes are the largest muscle group in the body for a reason. Everyone knows that cyclists have great looking glutes. That is evidence enough of the role that this muscle group plays. Understanding how to maximize your training to improve utilization of the glutes is another issue. The Power Runner is a unique and innovative devise that targets the hip complex while strengthening the core. Used primarily by NFL football teams to develop explosiveness, its effectiveness is unmatched. You are not likely to find this training device at your local gym, but CycleOne has one in its studio for use by CycleOne athletes. Watch the video demonstrations below:
...............................................................................................Power Runner Testimonials
"I have found the Power Runner to be most useful for me once I transition from basic circuit training at a gym to specific strength and power workouts. The Power Runner not only has improved my speed through functional strength training but also anaerobic capacity and power endurance which I think is critical for a cyclist. I'm not getting any younger, so working my fast twitch muscles fibers is a year round goal of mine. The Power Runner has enabled me to be stronger, quicker, faster on a bicycle as I age........"
David Oliphant
Therapeutic Associates Cat 2 racer
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“The following are some highlights regarding my personal and professional experience with the Power Runner, the finest overall lower body training machine ever developed:
- Main distributor for the Power Runner, 8 years.
- Marketed the machine to several high schools, colleges, health clubs, & training centers.
- Helped athletes excel in their sport by writing specific programs applying to them.
- Trained myself on the Power Runner, for cycling benefits.
- Trained on the Power Runner daily even in the middle of cycling season.
- Trained both of my sons who were racing in the OBRA circuit as juniors
The Power Runner hits target areas of muscle development better than any other piece of equipment. I also noticed a huge increase in my sustained power output, as I was doing VO2
testing about every 2 months. Just before the State Road Race Championship in 2001, I tested
at 575 watts before hitting my max heart rate of 214 bpm. The trainer, Saul Blau, made the
statement; “No one can catch you if you get away”. On that particular day another teammate and I got away in the first few miles of the race and were never caught again. I ended in a solo finish over 4 minutes ahead of the peloton. That same year my oldest son, Donnie, won the state road race in similar fashion. It was a day I will always remember. During that same year, we both experienced several podium finishes, wrapping up my season with finishing ninth in the National RR in my age group (some of my other accomplishments are listed below):
2001 OBRA Masters results
State RR- 1st Silverton Criterium- 1st
State Criterium-2nd Mt. Tabor – 2nd
State Hill Climb-2nd Mayor’s Cup - 2nd
National RR – 9th Mt. Ashland Hill Climb – Best Masters time
In my experience of personally training athletes over the years I would say; “There is no better
piece of equipment to train with, especially for cycling!”
Don Vizzini
President & founder of Robaco Fitness
Mike Manning brings many years of muscle development training experience to CycleOne Coaching. He is certified with the National Academy of Sports Medicine as both a Personal Trainer and a Corrective Exercise Specialist. NASM teaches a physical therapy based approach to fitness development. The main characteristic of this school of thought is the consideration of musculoskeletal imbalances in the athlete. Before you can expect to experience peak performance, you must first address existing structural weaknesses. Read more about the advanced training principles of NASM by clicking on the logo.
