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RPM CYCLING INJURY AND PERFORMANCE PROGRAM

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Option 1 – RPM 360 – “the full circle”

Week 1: 2 x 1 hour sessions

  • Bike fit and change accordingly
  • 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

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Option 2 – RPM 180

Week 1: 2 x 1 hour sessions

  • Bike fit and change accordingly
  • 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

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Option 3 – RPM 90

Week 1: 2 x 1 hour sessions

  • Bike fit and change accordingly
  • 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

TIM BIKE RPM

PhysioLogic

Physiologic