Build cycle specific strength and mobility with our
8 Week Yoga for Cyclists Programme. (Level 2)
Building on the content taught through the Level 1 programme – Our level 2 cycle specific Yoga programme will delve into helping you develop your understanding of the overused and underused cycle specific muscles and how you can bring that balance back. You will also learn efficient breathing and meditation techniques to use both on and off the bike along with a focus on relieving tight cycling muscles to allow for an improvement in muscle activation & strength patterns needed for an efficient & powerful pedal stroke.
Our Level 2 Yoga programme has been designed for cyclists with at least one year of experience, or if you are confident you're coming into the programme with a solid foundation and comfortable with all the basic poses.
Less experienced practitioners would be advised to follow the level 1 programme first, with regular practice to make sure you are comfortable with the fundamental poses, breath & alignment.
Our 8 week Yoga for Cyclist (Level 2) programme is designed to solve and answer these (and other) common challenges and frustrations that all cyclists deal with on a regular basis.
There will be 2 classes per week; a vinyasa based ‘strength & movement’ class and a yin yoga flow 'restorative' class that will be 30-40 minutes in length. These classes can be repeated as many times as you like each week. We encourage you to repeat classes if you can as more and more learning points will come from repetition.
This is an evergreen programme, meaning you can sign up, start, and do the course in your own time and at your own convenience.
Your 8 weeks of structured training will be released weekly on our comprehensive online training platform. Each week you will have two yoga practices to complete as many times as you choose, at your own convenience as we focus on improving your strength, power and endurance on the bike, whilst promoting recovery.
Our 8 week Yoga for Cyclists (Level 2) programme has been specifically designed by an experienced Yoga instructor, who also, as a regular cyclist and triathlete knows the key areas you need to focus on to improve your cycle specific strength and mobility. Suitable for more experienced practioners who are looking to train smart and enhance their cycling performance.
COMPREHENSIVE COURSE CONTENT
DETAILED INSTRUCTIONS
WEEKLY EXERCISE VIDEOS AND DETAILED BREAKDOWN
As part of our 8 week Yoga for Cyclists (Level 2) programme, you'll get access to our exclusive online training platform, community hub, and much more:
Weekly yoga flow videos for a vinyasa based ‘strength & movement’ class and a Yin yoga based 'restorative’ class to build cycle specific strength and mobility.
Progressive yoga classes to provide you with a weekly structure and focus over the next 8 weeks to help you drive performance improvements.
To track your progress at the beginning and end of the 30 days for each key area.
Boost your training with structured training tips and advice on benefits of improved mobility, importance of breathing techniques, overused & underused cycle specific muscles and guidance on how a stronger core can improve your cycling.
To help you overcome challenges and push through negative barriers that could stop you completing the programme and from achieving what you're truly capable of.
Get support and motivation from our coaches and other cyclists on the programme via our private Facebook group.
Complete each yoga class as many times as you like each week to help reinforce your learning and to increase the benefits experienced.
We've created an optional elevation climbing challenge to provide you with a goal and keep you motivated.
Book a free 15 min coach call and we'll help you figure out Your Next.
This is a strength based class focusing on:
- Building cycle specific strength & mobility - specifically in the core and hips (front, back and sides).
- Incorporating thoracic breath work to improve breathing efficiency, activate deeper muscles of the core and help you to maintain a strong body position on the bike.
- Linking breath & movement (flow).
- Encouraging the development of your proprioception (where your body is, in space).
- Will finish with a short (1-2mins) guided relaxation.
Each week you will focus on a specific part of the body.
This is a restorative style class. You will:
- Start with 2 minutes of stillness and observation, then the class will allow the body a couple of minutes to move before dropping into a deep yin based practice.
- Incorporate restorative breath work to promote rest, recovery and therefore repair.
- Encourage the development of more subtle sensations within the body.
- Finish with a short (2-3mins) guided meditation.
Each week will focus on a specific part of the body that are commonly tight and restricted in cyclists.
100% MONEY-BACK GUARANTEE
We're convinced there's no better programme out there. In fact, we feel so strongly about this that if you follow the programme and all our recommendations and you don't see any improvements, we'll give you 100% of your money back.
That means if you think this programme can help you even just a little bit, you can enroll risk-free, knowing that you're either going to see results or you're going to get your money back. There's no in between. That's our promise to you.
Sam is an experienced Triathlon coach and Yoga instructor with over 800 training hours. She has found her yoga practice instrumental in her ability to complete multiple sportives and ironman races over the last few years.
Her range of qualifications include:
- 200hrs Yoga London
- 100hrs Advanced Anatomy Yoga London
- 200hrs Yoga for Sports YSS
- 300hrs Jason Crandell Advanced Teacher Training
- 40 hours Yin & Meditation Sarah Lo
- Triathlon England Level 2 Coach
- FASTER PT & Functional Performance & Running Coach
- Completed multiple endurance races including Ironman Hamburg 2019 and Outlaw (iron distance tri) 2018
This programme has been designed for cyclists with at least a year experience practicing yoga or for those who have developed a strong foundation and are confident with the fundamental poses, breath and alignment. Less experienced practitioners would be advised to follow the level 1 programme first with regular practice to make sure they are comfortable with the fundamentals...
To get the most out of this programme, there is no specific equipment needed so no reason why you can’t get started straight away. A couple of optional recommendations of nice to haves include the following (Don’t worry if you don’t have or don’t want to purchase, there are always alternatives we recommend such as water bottles and sweat towels):
- An exercise mat, resistance bands and a yoga block.
It's simple: purchase the programme and follow the programme at your own pace. Content will be drip fed each week to keep you on track to complete it within the recommended 8 weeks.
You can complete the practices at any time in the day – although it is good to know that in the morning the body will feel more stiff so take time through the practise to allow the body to warm up.
Vinyasa flow is a good day time practice and Yin flow is often nice to do in the evening, especially before bed.
There will be 2 classes per week; a vinyasa based ‘strength & movement’ class and a Yin flow 'restorative' class that will each be 30-40 minutes in length. These classes can be repeated as many times as you like each week and we encourage you to find the time to repeat them if you can as more and more learning points will come from repetition. If you are going to do the sessions more than once a week we recommend you do alternate between the two to see the most benefit.
Each video will break down the steps for each pose and each pose will be demonstrated for you to see. We advise you watch the videos closely if you are unsure about how to accurately do any specific pose or movement. If you are unsure, stop and watch it again. If you feel any pain or discomfort, please do not continue and instead rest in child's pose until the next pose.
This programme has been designed to be completed within 8 weeks. We know life and injuries can sometimes get in the way so we have extended your access to this programme for 66 days from the date of purchase. After 66 days your access will be removed.
If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.