Getting Started
WHAT TO EXPECT FROM TMP TRAIN ANYWHERE
This program is structured to complement your cycling training by focusing on key muscle groups and movement patterns that directly translate to improved cycling performance.
Expect a combination of lower-body strength work, core stabilization, and upper-body endurance to maintain control and posture on the bike. Additionally, it incorporates coordination and agility exercises to boost overall cycling efficiency and reaction time.
This program is designed to challenge even the best cyclists, but it is accessible to everyone. Each exercise can be modified to its simplest form, ensuring that beginners can participate without worry. No matter your starting point, you’ll be able to progress at your own pace and build strength effectively.
TIPS FOR SUCCESS IN YOUR TRAINING
Consistency is Key: Strength training works best when incorporated regularly into your training schedule. Aim for at least two workouts per week, but getting six workouts a month will also yield great results. Even if you can only fit in one workout a week, it will still be beneficial. That said, being more consistent will pay off in the long run.
You Don’t Have to Kill Yourself in the First Week or Two: You might find our workouts hard—they are! Modify and ease in at the start. Even if you are a seasoned athlete, you might still be surprised at the challenge of some of the workouts. That’s normal and it means you’re working hard. Good job!
Super sore??: If you become very sore, also known as DOMS (delayed onset muscle soreness), the very best thing you can do is MOVE. Walk or go on an easy spin. And keep moving gently between sessions.
Prioritize Proper Form: Quality over quantity! Maintaining proper technique reduces injury risk and ensures you’re activating the right muscles. If you’ve never done a Turkish get-up, clean and press, or some of our more challenging mobility and stability exercises before, know that it might take time to get them right. That’s normal. Don’t force yourself into a movement you’re not yet strong enough or familiar enough with—that can lead to injury. Take your time and focus on mastering the mechanics first.
Balance with Cycling Workouts: Schedule strength sessions strategically around cycling workouts to avoid excessive fatigue. Prioritize recovery.
Start at the Right Time: The best time to begin a strength program is before your main cycling season starts, ideally in the off-season. This allows you to build durability as you accumulate base miles and gradually increase intensity. However, strength training can also be integrated strategically during the season. Once you establish a foundation, maintaining a strength routine is essential to preserve gains and ensure long-term consistency.
Don’t Expect Overnight Results: A lot of fitness gurus and gyms promise that. They’re lying to you. Yes, you might feel stronger or have more pep quickly, which can be due to a lot of things—endorphins from doing something hard, waking up muscles you haven’t used in a while, releasing tension in overused muscles—or you might feel not so great to start. Both are normal responses and not a measure of your athletic potential or what this training can do for you.
Progress Gradually: Increase resistance, reps, or complexity over time while maintaining good form.
Don’t Neglect Mobility: Stretching and mobility work will help maintain flexibility and prevent stiffness from strength sessions. Cyclists are notorious for having tight hip flexors and calves.
NEED HELP?
We’re just an email away at info@mountainproject.com.