FullPower Plan for Beginner Cyclists
FullPower Plan for Beginner Cyclists
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FullPower Plan for Beginner Cyclists
Start enjoying cycling without pain or discomfort.
With this 4-week program, you'll improve your strength, posture, and performance with simple exercises and guided videos.
✅ Mobility before setting off on a bike
✅ Core and glute exercises
✅ Routines to recover after cycling
Gain comfort, prevent injuries and feel the difference both on the bike and in your daily life.
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I've been taking the course for two weeks and I've already noticed much less stiffness in my back while riding. The videos are short, clear, and perfect to do before and after a ride, even when I'm short on time.
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I always ended up with neck and hand pain, but thanks to the mobility and core routines, it's almost gone. I like that it's a 4-week program because it guides you step by step, and you don't have to think about which exercise to do next.
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The best part is that they're simple yet very effective exercises: glutes, core, and stretches that I can do in my living room. Since I started the program, I feel more comfortable on the bike and arrive at work feeling like I've taken care of my body, not like I've overworked it.
Do I need any special equipment?
Do I need any special equipment?
All you need is a mat or comfortable surface, some space at home, and optionally, a medium-resistance resistance band and glute resistance bands, which you can buy at Decathlon. All the exercises are designed to be done without complex equipment.
How much time do I need to dedicate to it?
How much time do I need to dedicate to it?
With just two days and 30-minute sessions, there are already very big changes; ideally, there would be 3 days a week with 30-minute sessions.
When will I start to notice less pain and more comfort on the bike?
When will I start to notice less pain and more comfort on the bike?
Each training session is already progress, so you'll notice improvements from the very first session.
Is it suitable if I'm a beginner or have poor physical fitness?
Is it suitable if I'm a beginner or have poor physical fitness?
The level doesn't matter because I give options in the videos that I explain in the same exercise, the simplest variation and the most complex variation, so it can be done by a person who has never done strength training as well as a person who trains regularly.
What you will achieve in 4 weeks
More comfortable cycling and also more active at work, better rest and a better quality of life
