The Gravel Racer Strength & Conditioning Program is a comprehensive 12-week plan specifically designed to optimise your performance for the unique demands of gravel racing.

This progressive program integrates all the key elements needed for peak athletic performance, including mobility, core stability, and full-body strength development, ensuring that no aspect of your fitness is overlooked.

Why This Program Stands Out:

Comprehensive Structure: The program covers everything from mobility and flexibility to core strength and targeted upper and lower body exercises. Each session is thoughtfully crafted to include both push and pull movements, ensuring balanced muscle development and preventing common imbalances and injuries associated with endurance cycling.

Progressive Design:

The 12-week structure is divided into phases that progressively build your strength, endurance, and stability. Each phase increases in intensity, allowing your body to adapt and grow stronger without risking overtraining or injury. By the end of the program, you’ll be handling significantly higher loads and more complex movements with ease.

Mobility & Core Focus: Every session begins with mobility work to enhance joint health and flexibility, crucial for maintaining proper form and reducing injury risk during long rides. Core exercises are incorporated throughout to strengthen your midsection, which is vital for transferring power efficiently from your upper to your lower body during climbs and sprints.

Balanced Strength Development:

The program alternates between upper and lower body focus, with specific sessions dedicated to push and pull movements. This balanced approach develops both the prime movers and stabilisers, leading to improved power transfer, better bike handling, and reduced fatigue over long races.

Transform Your Gravel Racing Performance: Completing this program will transform your efficiency on the bike. By systematically addressing all aspects of fitness, you will:

Increase Power Output: Stronger muscles mean more force with each pedal stroke, allowing you to climb faster and maintain higher speeds over rough terrain.
Enhance Endurance: With improved muscle endurance and core stability, you’ll experience less fatigue, enabling you to sustain high intensity for longer periods.
Boost Technical Skills: Better strength and stability translate to improved bike handling, cornering, and control over challenging gravel surfaces.
Reduce Injury Risk: By incorporating mobility and core work, you’ll improve joint stability and movement efficiency, significantly reducing the risk of common cycling injuries like lower back pain and knee issues.
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This program isn’t just a workout routine; it’s a complete system designed to elevate your gravel racing performance. Whether you’re a seasoned racer or new to the sport, the Gravel Racer Strength & Conditioning Program will equip you with the strength, power, and resilience needed to conquer any course and set new personal bests.