Cycling puts the body in a position almost nothing else does \u2014 hips flexed for hours at a stretch, torso held in a fixed forward lean, power delivered through a pattern that looks bilateral but is really an alternating single-leg drive. Generic strength screens don’t know any of that, and they especially don’t know that cyclist glutes are one of the most reliably under-active muscle groups in sport, a direct consequence of sitting in hip flexion for the majority of training volume. This screen is built around what cycling actually does to a body, not a generic athletic template.<\/p>\n
Our S&C Screen, is structured as a progressive pyramid, not one fixed battery: Foundation establishes basic movement competency, mobility and strength before anything more demanding is added, and each tier above it is additive. A cyclist who hasn’t yet demonstrated basic single-leg control doesn’t need a reactive-strength or landing-control test any more than they’d need it in any other sport \u2014 that testing earns its place once the foundations are there.<\/p>\n
Who this is for<\/strong><\/p>\n Any cyclist \u2014 road, gravel or off-road \u2014 wanting a genuine dry-land baseline of the mobility, strength and control that actually matters for pedalling position and power delivery. Foundation tier for anyone new to structured S&C or returning after time off the bike, Performance tier once basic competency is demonstrated, High Performance tier for cyclists training at a level where advanced strength, power and (for off-road riders specifically) reactive control under technical terrain genuinely matter.<\/p>\n What’s included, by tier<\/strong><\/p>\n – Foundation (12 tests) \u2014 movement competency (single-leg squat, step-down, single-leg balance, walking lunge), mobility (hip flexor length\/Thomas test \u2014 the single biggest cycling-relevant mobility marker given hours spent in hip flexion, ankle dorsiflexion, and thoracic rotation in place of a running-specific hamstring test, since cycling cares about tolerating an aero torso position, not stride length), core endurance (side plank, bird dog, dead bug \u2014 postural endurance for holding position, not core strength in the abstract), and basic strength (single-leg calf raise, split squat capacity). Every bilateral test is scored independently left and right \u2014 cycling’s alternating single-leg power delivery makes asymmetry a genuinely common and genuinely important finding, not an edge case.<\/p>\n What you get<\/strong><\/p>\n A written report with a single 0\u2013100 readiness score, banded from “Ride Ready” down to “Foundation needed,” plus every flagged finding by test, category and side. A separate “ready to progress?” verdict against named competency gates for moving up a tier, checked against your weaker side rather than your average. And at High Performance level, the report is built around the discipline you actually ride \u2014 a road cyclist gets a power-and-strength-focused result, an off-road rider gets that plus the landing and reactive-control findings that actually matter on a trail.<\/p>","protected":false},"excerpt":{"rendered":" A progressive dry-land screen built specifically for cyclists \u2014 Foundation, Performance and High Performance tiers, each adding more demanding qualities only once the ones beneath are demonstrated. Built around what cycling actually asks of the body: a flexed hip position held for hours, glutes that are notoriously prone to switching off, and a torso that needs to tolerate an aero position without the lower back paying for it. Every bilateral test scored independently left and right, and at High Performance level, a genuine fork between road and off-road \u2014 because a road cyclist never lands from a drop, and testing them as if they might is testing the wrong thing.<\/p>\n[ameliastepbooking service=45]\n","protected":false},"featured_media":26578,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false},"product_brand":[],"product_cat":[91,176,90,85,244],"product_tag":[],"retreat-category":[144,197,243],"class_list":["post-29253","product","type-product","status-publish","has-post-thumbnail","product_cat-assessment","product_cat-performance","product_cat-service-types","product_cat-services","product_cat-strength","retreat-category-performance","retreat-category-services","retreat-category-strength","first","instock","purchasable","product-type-simple"],"booking_location":null,"booking_location_type":null,"booking_duration":null,"booking_duration_unit":null,"booking_buffer":null,"booking_cost":null,"booking_resources":null,"exclude_global_add_ons":[],"addons":[],"acf":[],"yoast_head":"\n
\n– Performance (+11 tests) \u2014 additional mobility (hip internal\/external rotation, thoracic extension), additional strength (rear-foot-elevated split squat, Nordic hamstring, and hip abduction strength \u2014 weighted deliberately heavily here, since glute inhibition from prolonged seated hip flexion is one of the best-documented weaknesses in cycling specifically), and introductory power (countermovement jump, single-leg hop) \u2014 a useful baseline even for road cyclists, relevant to standing starts and sprint finishes.
\n– High Performance \u2014 Road (+10 tests) \u2014 advanced strength (isometric split squat, soleus endurance) and advanced power (broad jump, single-leg hop for distance). Power and strength depth, with no landing or impact-control content, because road cycling never demands it.
\n– High Performance \u2014 Off-Road\/MTB (+10 tests) \u2014 advanced strength (isometric split squat) plus landing and reactive control (drop landing, single-leg landing, lateral bound) and dynamic balance under unexpected demand \u2014 the technical-terrain-relevant qualities that matter on a trail and don’t exist as a question on the road.<\/p>\n