Lowlands Cycling

10/23/2024

Calling all cyclists, runners and triathletes! 🚴‍♀️🏃‍♂️
Are you looking to boost your endurance performance and reduce the risk of injuries? My 10-week functional strength training program is perfect for you! 💪
Why choose this program?
* Proven results: Improved strength, stability, energy, and injury prevention.
* Personalized attention: Small group setting with only 16 available spots.
* Convenient scheduling: Mondays, 7:00-8:00 PM.
Spots are filling up fast! Don't miss out on this opportunity to take your endurance game to the next level.
DM me to secure your spot or for more information.

10/12/2024

New Blog Post

Why is running important for HYROX? How do you motivate yourself to run? And a bit about the Endorphins run club

10/08/2024

Check out our new website!
https://lowlandscoaching.com
Let me know what you think. Constructive feedback is always welcome.

Elevate Your Performance with Cutting-Edge Training Discover our services Performance Insights Lowlands Cycling can help you achieve your physical goals through performance testing. Lactate testing, Aerotune power testing , and INCYD testing to analyze your heart rate & power zones. By understanding...

06/16/2024

Friends try the self defense workshop!

I promise you’ll:
✅ have a fun night!
✅ get a good workout
✅ meet new people
✅ learn about situational awareness
✅ forget about your difficult day
✅ surprise yourself!

Wednesday June 19 from 07:00 - 09:00
Exton mall

05/06/2024

It’s not too late to join! Starting back up tonight at 07:15PM the next 10 week strength program for endurance athletes. You really don’t want to miss this! DM me with questions.

04/21/2024

"Don't train alone - Join our group strength program and discover your true potential!"

04/15/2024

We got a few spots left!

Quick reminder why strength is so important.

Strength training for cyclists is important for several reasons:

1. Improved power output: Strength training helps to increase overall muscle strength and power, allowing cyclists to generate more force with each pedal stroke. This can lead to improved speed and performance on the bike, especially during sprints and climbs.

2. Injury prevention: Cycling primarily targets certain muscles, such as the quadriceps and hamstrings, while neglecting others. This muscular imbalance can lead to overuse injuries and imbalances in the body. Strength training helps to address these imbalances by targeting the muscles that may be underdeveloped or underutilized during cycling, thereby reducing the risk of injury.

3. Increased endurance: While cycling primarily focuses on cardiovascular endurance, strength training can enhance muscular endurance. Strengthening the muscles used in cycling, such as the glutes, core, and upper body, can help delay fatigue and maintain proper form during long rides.

4. Enhanced stability and posture: A strong core and stable upper body are essential for maintaining proper posture and bike control while riding. Strength training exercises, such as planks and rows, can improve stability, balance, and posture, leading to better bike handling, especially during challenging terrain or in adverse weather conditions.

5. Aging and bone health: As cyclists age, they may experience a gradual loss of muscle mass and bone density. Strength training can help counteract this natural decline by building and maintaining muscle mass, as well as promoting bone health. This is particularly important for older cyclists to prevent age-related muscle loss and reduce the risk of osteoporosis.

In summary, incorporating strength training into a cyclist's training regimen is crucial for improving power output, preventing injuries, increasing endurance, enhancing stability and posture, and promoting overall health and longevity.

04/13/2024

Hey cyclists and runners!

We're launching our next functional strength training program after the success of the inaugural one! This 10-week course is tailored for endurance athletes, promising enhanced strength, stability, energy, and less risk of injuries.

The program will focus on low-weight, high-rep strength training, core work, mobility, and Vo2max. It's less disruptive to your race schedule and is designed to boost your cycling, running, or triathlon training.

We're limiting the group to 16 spots for personalized instruction. If you're interested, especially if you're a beginner, don't miss out! The program starts the first week of May, running Mondays 07:00-08:00 PM. The full 10-week course costs $150 - a great investment for the benefits you'll reap.

04/09/2024

Thank You!
My heartfelt thanks to each and every one of you for your keen participation in the introductory 10-week strength program. Your unwavering dedication and commitment have truly been an inspiration, and it’s been an honor observing your growth and progress throughout these weeks.

The sense of unity and mutual support that was evident amongst us was genuinely remarkable! Remember the saying: If you want to travel fast, go alone. But if you want to travel far, go together.

Our next program is set to begin in a mere two weeks (May 6th). I hope you’ll consider joining us once more. It’s shaping up to be another thrilling journey, filled with fresh challenges and chances to develop not only as cyclists, but more significantly, as a community. As mentioned yesterday, this program will emphasize “lower weight- more repetitions” strength, core training, mobility, and Vo2max. This less intrusive approach to your race schedule is designed to enhance your in-saddle training.

I encourage you to consider this opportunity and let us know if you’re interested in joining. Your opinions, questions, or worries are always valued. Share with us what worked well, what could be better, and what you’d rather not repeat.

Once more, my deepest gratitude for your dedication and hard work, which have made this program such a success. Here’s to achieving many more milestones and enjoying memorable rides together!