Using P90X2 to Improve Your Cycling

Note from Darryl: We didn’t participate in this historic day of people blacking out their websites.  To be honest, I haven’t even had a chance to see what all of this is about so I never had a chance to grab myself an opinion on it.  I’m definitely one for free speech and individuality which I believe this SOPA black out has something to do with, so I’ll spend some time today finding out more (that is if those informational sites are still up…hahahaha).

We’re not here today to make a statement on SOPA, but we do hope you enjoy today’s post…and while you’re here, why not read back on some others as well.

P90X2 and Cycling

Odds are that you’ve heard of the P90X home workout program, but what about using it to improve your cycling?  I was contacted by Denis Faye, a writer for Beachbody, about posting an article on using the P90X2 program to help make you a better cyclist.  Beachbody is the maker of several fitness products, including this and other home based fitness programs and they have done quite well for themselves….and the P90X is definitely their shining star.

Denis sent me an article by Steve Edwards, the Director of Results at Beachbody headquarters and I was interested in what they had to say about their program and how it can work for cyclists.  What I wasn’t so sure about was the way their article came across.  It was written more like an advertisement and I didn’t want this post to come across as a sales pitch.  I have absolutely no affiliation with Beachbody or the P90x and I didn’t want something put up on our site to look like I was out to sell their program.

What I decided to do instead was take highlights from what Steve has to say about their new P90X2 program and provide you with my perspective on what it can do for your cycling.  Steven Edwards might be one of the creators of the P90X2, but he’s also a cyclist who has competed in both road and mountain bike races…..so he has a good feel for what us cyclists are all about.

Home workout programs haven’t traditionally been great for cyclists, who have very specific strength needs. However there’s a new one on the market that fits our needs better than most of the things we’re advised to do at the gym. It’s called P90X2, and is the sequel to the very popular P90X program. This time around it’s targeted towards athletes and, with a few modifications, can be excellent for cyclists.

- Steve Edwards

So what’s the deal? Like its predecessor, X2 is a 90 day video training program broken into three distinct phases. The phases in P90X2, however, are much more diverse and specifically targeted to work on strength, speed, balance and mobility.  The information below is taken directly from Steve, but he shares some interesting information on what the program is designed to do and how it relates to cyclists:

Foundation

The first training block is about your base, or more specifically your attachment to the ground. Not just your legs but your entire kinetic, or movement, chain. The goal of phase one is to help you create a solid attachment to the earth so that all other movements are done without compromising your form.

This phase focuses on hip and shoulder stability, a weakness we found in a shockingly high percentage every athletic group we’ve tested, including cyclists. Weaknesses in these areas lead to improper biomechanics that is particularly important to cyclists that do thousands of repetitive movements over each day. If you have knee or IT band problems chances are it’s due to hip instability.

Strength

The next phase is to strengthen your foundation, which is where we weight-dependent athletes need to be careful because if you gain too much mass it can slow you down. These workouts still use instable or athletic positions in order to more seamlessly integrate the strength gains into real world movements.

Explosive Power

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