Over the 12 weeks you'll be training at the Sports Science Institute of South Africa, with our team of experts who will be putting you through your paces in a periodised and structured group cycling strength & conditioning programme for novice and elite cyclists.

MONDAYS @ 18H00
STRENGTH & CONDITIONING
WEDNESDAYS @ 17H30
MOBILITY (oNLINE)
THURSDAYS @ 18H00
STRENGTH & CONDITIONING
ALL SESSIONS WILL BE HELD AT
THE SPORTS SCIENCE INSTITUTE
OF SOUTH AFRICA, EXCEPT FOR
THE MOBILITY SESSIONS

The benefit of training with biokineticists is the hands-on approach to ensuring you go through the motions correctly, safely and get the most out of the session.

12 periodised weeks
3 sessions per week
1 webinar per month

12 periodised weeks
3 sessions per week
1 webinar per month

Access for 20 weeks Enrollment closed
The balance between mobility and running specific strength & conditioning is designed to enhance overall performance and reduce risk of injury on the road and trails.

Periodisation.
Strength & Conditioning.
Mobility.

Periodisation.
Strength & Conditioning.
Mobility.

ENHANCE PERFORMANCE

Research has shown that 'heavy' resistance training has the most profound beneficial impact on cycling economy and time performance.

REDUCE RISK OF INJURY

Weaknesses in stabiliser muscles surrounding the hips and core, as well as muscular imbalances and strength deficiencies increase the risk of overuse injury. 

David Leith

David Leith

BSc (Hons) Biokinetics

MSc Exercise Science

David is a Senior Biokineticist within the High Performance Centre at the Sports Science Institute of South Africa. 
David is a strength and conditioning specialist with a passion for running and rehabilitation of running-related injuries. His forte is helping others improve their running capacity, and to remain injury free. When not coaching you will find David on a local trail or in the gym perfecting his Olympic lifts. 

Frequently asked questions

Frequently asked questions

1. How do I know if I'm fit enough to join this programme?

Our Cycling Strength programme is periodised meaning you will be guided through different training phases to improve on your current fitness level. Even though this is a group based programme, we emphasize individual development and focus on your own personal strengths and weaknesses to get you stronger on the bike. 

2. What if I have pre-existing injuries?

As we are medical professionals, we first assess each of our clients prior to the programme and ensure that all individual's needs, injuries and weaknesses are taken into account in order to modify the movements throughout the programme to accommodate existing injuries and assist in strengthening the muscles to reduce further risk of injury.  

3. I don't want to get big and am worried doing gym training will make me big and slow?

This programme is for runners of all levels and with varying degrees of resistance training experience. The exercises focus primarily on basic movement competence, body awareness and muscle recruitment patterns, using only bodyweight or very light added resistance that is entirely up to you. As you become more familiar with the type of exercises and stronger, the exercises become more challenging and you may add load as needed

Testimonials

Testimonials

"The strength work really packs a punch.
I am a big fan of the mobility exercises as well, I think it’s an aspect too often overlooked for runners.
I really appreciate all the effort going into each class, each week.
Also very grateful for the recordings since work does not allow me to do it live at home."

- Bianca

"I find the programme very valuable, and can already feel a difference.
The exercises are challenging and I am especially grateful that we are able to do these remote. "

- Annmarie

"Overall, I've seen a massive improvement in my strength and endurance. Hills have always been a nemesis for me, and I wouldn't say they are getting easier - I think I'm just getting better at doing them quicker!
 Initially this programme was recommended to me for injury prevention... I haven't had any issues with niggles since I started and I really believe it's because of the programme.
The increase in load on the legs has just made me so adaptable in terms of different terrains, time and mileage."

- Adrienne