Official 2022 Training Programs
Click on your distance below for a 10-week training program, customized for the 10th edition of the Prospera Okanagan Granfondo:
A few notes to keep in mind as you start each program:
- You can perform the workouts either outdoors or on your indoor trainer.
- While you can jump on each program at any point, ensure you have the necessary base training before incorporating the higher intensity workouts.
Strength & Conditioning Videos for Cycling
Exclusive to the Okanagan Granfondo, strength and conditioning coach, Chris Collins from Okanagan Peak Performance in Kelowna, BC, provides some step-by-step instructions to get you ready for cycling season.
Part 1: Adductors & Lateral Core
Set up with the top leg on a bench and the knee bent to 90°. The body should be perpendicular to the bench. Place the forearm under the shoulder and extend the hips to form a line from knee-hip-shoulder. The first version involves a short bridge with the bottom leg on the floor with a bent knee. The next progression has the bottom knee extended to straighten the leg. Next comes a short bridge pulse where the whole body is raised up for a brief hold. The pulse can be made more difficult with a pulse and the bottom leg straight. The last version of this exercise involves clamping the bottom leg to the underside of the bench and holding for time. Depending on the version performed, try 8 reps or 30 seconds per side and 2 sets.
Part 2: Posture – Pulling Exercises
With cycling we have a forward, rounded posture with the hands in front of the body. To counter this, we have included some pulling exercises. The first is a ‘pull apart’ with some exercise tubing. Hold the end position for a two-count. The second exercise is a ‘face pull’ with the thumbs coming past the ears and the rib cage down. The last two exercises are rows with a suspension trainer. Keep the hips up (no peeking at the toes), the chest tall and the head neutral. Pull the body to the hands and slowly lower to the starting position. The difference in the two versions is the feet on the floor (easier) and the feet elevated (harder). Try three sets of 12 repetitions.
Part 3: Upper Body – Push Up Exercises
The third video shows a series of push up exercises. The first option is with hands elevated, followed by hands on the floor and eventually feet elevated. Use the version where 8 reps are a challenge. You will notice I have an extended posture and you'll see some arch in my low back. If you are the same make sure to keep the chin and tail bone tucked under. Try 3 sets of 8 repetitions.
Part 4: Glutes, Hamstrings & Back
The first option is a back bridge with the feet and shoulders on the floor. The second elevates the feet for a little more of a challenge. Lastly, with a barbell across the hips and the shoulders supported, this becomes a hip thrust. Try 3 sets of 10 repetitions.
Disclaimer: We strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in each exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.