Lloyd Chapman Pro Cyclist: Off the Bike Training

Strength Training, Stretching, Massage and Yoga

From past injuries I have found that these extra aspects of my training have helped me beyond measure and would fully recommend doing the same

The Strength training has helped improve power and muscular balance within my legs. Going through different blocks from Hypertrophy, Power to Endurance it has helped with injury prevention and improved efficiency. Squatting, Deadlifts, Step ups, Box jumps, Pistol Squats, Romanian Deadlifts, Leg extensions are the only weight training exercises I do religiously to help maintain good condition in my legs. I also work on core stability to help with power production and form on the bike. Planks, Side planks, straight arm planks, twists and reverse planks are also an important part to my training.

Stretching and Yoga are also essential sessions I use to help relax and recover from hard gym and bike specific sessions. It is non impact helps me recover and the low intensity helps relax and unwind from the stresses of training. I try to get at least 3-4 sessions a week in, focusing on stretching only. They only take about 15-20 minutes but its a massive necessity to help with recovery.

Massage. As a cyclist massage is always going to be a predominant factor in making sure you feel fresh and injury free throughout the season. As cycling is a highly repetitive sport, overuse injuries are 'up there' with the most common injury. There are foam rollers, ice baths, compression wear, all sorts out there to help with recovery but nothing I feel comes close to good session with a sports therapist. I am fortunate to have a sister trained in sports therapy and very close friend also trained in sports therapy. These two work hand in hand making sure I do not get an repercussions from previous overuse injuries that I have unfortunately had before. Pedal Heaven RT also have a great therapist on board this year with Jeanine from Square One Clinic. https://twitter.com/SquareOneClinic?lang=en-gb