_________________________________________________________________________________________________________

RPM CYCLING INJURY AND PERFORMANCE PROGRAM

_________________________________________________________________________________________________________

 

Option 1 – RPM 360 – “the full circle”

Week 1: 2 x 1 hour sessions

  • Bike fit and change accordingly (see option 4 below for all inclusions at this session)
  • Physical assessment and brief overview of results

Week 2 : 1 session – 1 hour

  • Results assessment – written results for both of the above (physical and bike fit)
  • Program prescription – written program with videos of exercises – advice / exercise regarding current injury, release work, posture control (off and on bike), strength work, training and load management suggestions

Week 3: 1 session – 1 hourtim bike - rpm

  • Manual therapy based session

Week 4: 1 session – 1 hour

  • Technique work; watt bike / power output through the entire stroke / different cadences / out of the saddle etc – 30 min
  • Manual therapy session – 30 min

Week 5: 1 session – 1 hour

  • Manual therapy session – 30 min
  • Supervised strength and conditioning session – go over gym routine with supervision relating to technique

Week 6: 1 session – 1 hour

  • Put it all together; re-test initial problems and video changes – posture / bike setup,
  • Review of bike fit, physical problems and provide all takeaway content needed
  • Assessment of any current injury and improvements
  • 1 month and 6 months follow up appointments – check everything again etc

_________________________________________________________________________________________________________

Option 2 – RPM 180

Week 1: 2 x 1 hour sessions

  • Bike fit and change accordingly (see option 4 below for all inclusions at this session)
  • Physical assessment – assessment and brief overview of results

Week 2: 1 session – 1 hour

  • Results assessment – written results for both of the above (physical and bike fit)
  • Program prescription – written program with videos of exercises – advice / exercise regarding current injury, release work, posture control (off and on bike), strength work, training and load management suggestions

Week 3: 1 session – 1 hour

  • Technique work; watt bike / power output through the entire stroke / different cadences / out of the saddle etc – 30 min
  • Supervised strength and conditioning session – go over gym routine and prescribed exercises with supervision relating to technique

_________________________________________________________________________________________________________

Option 3 – RPM 90

Week 1: 2 x 1 hour sessions

  • Bike fit and change accordingly (see option 4 below for all inclusions at this session)
  • Physical assessment – assessment and brief overview of results

Week 2: 1 session – 1 hour

  • Results assessment – written results for both of the above (physical and bike fit)
  • Program prescription – written program with videos of exercises – advice / exercise regarding current injury, release work, posture control (off and on bike), strength work, training and load management suggestions

_________________________________________________________________________________________________________

Option 4 – RPM Basic bike fit

1 session: 1 hour 

  • Bike fit and adjustments according to on bike assessment using motion and video analysis
  • Assessment includes analysis of your body positions and bike setup based on a set of ideal parameters
  • Changes may be made to your seat height, cleat position, stem (handle bar) height and seat forward / aft position
  • depending on your comfort level around some of these changes – we may recommend a less or more aggressive setup
  • You will need to bring, bike, bike shoes, appropriate clothing – (men: bike tights. Women: bike tights and a crop top / sports top)
  • Should you display any obvious issues with how your body tolerates these change OR how your body functions on the bike in general we will suggest additional physical assessment and an exercise program to improve these physical deficiencies which would require further consultations

 

TIM BIKE RPM

PhysioLogic

Physiologic