“When you have the skills, the strength, and the mental outlook that comes from the weight room, it goes a long way towards helping you succeed on the field.”
-Mike Alstott-- Tampa Bay Buccaneer All Pro Fullback
In an anteriorly dominated sport we need to focus on The Posterior Chain. A weak posterior chain will lead to a slumped posture and fatigue the chest, shoulders, arms, and quads more rapidly. A strength imbalance between the front and back of your body can lead to general fatigue and poor riding style as the race progresses.
A Strong Core is Key. Strong core muscles are responsible for maintaining good posture and eliminating lower back pain, and act as the base of support for the entire body. Proper training of the core region is imperative to maintaining proper form and function during a race. If the core muscles are weak, a rider will alter his or her posture and riding position, therefore transferring work to the weaker shoulders and arms. When this happens, the arms, shoulders and even legs do more of the work and become fatigued quickly.
The total program is affected by and should be planned in accordance with at what point of the season the athlete is in. Generally speaking, the program moves from very generalized in the off season to more specific as the season approaches. Initially strength gains and muscle mass, if needed, are emphasized. As the season approaches, more emphasis is placed on translating these gains to sport specific speed and power. The younger the athlete, the more skills training should be at the forefront. Provisions should be made in programs to blend skills and conditioning accordingly.