Cycling Training


Why-specialist training for cyclists?

These days more and more people are partaking in long distance cycling pursuits. Whether you are an experienced cyclist or a complete beginner our one to one specialist personal training sessions will enable you to perform at a level you may not have previously thought possible. It doesn’t matter what your age or sex, these tailor made programmes will be specific to your biomechanical and cardiovascular requirements. Under the personal guidance of our former cycling champion and sports specific personal trainer Stephen Surdival, every aspect of your physical make up will be taken into consideration.

Through various physical and physiological analyses we can determine your ideal riding position and optimum RPM levels giving you maximum power output. By improving the specific functional strength of the muscle groups involved in cycling we can synergistically improve your balance and speed, making the entire cycling experience more enjoyable and much safer.

The sessions are built around a specialised WATT bike (which is as close to the real thing as possible).Many people who have been spinning, find the transition onto a road bike quite difficult , we will bridge the gap and have you cycling like a pro in no time at all.

Body Composition Analysis

Before you commence any sport specific programme you will have a complete analysis of your physical condition. Bio Electrical Impedance Analysis will allow us to have an overall view of your Body Composition is carried out. 

This will allow us to have a better understanding of your body and its energy requirements, with regard to nutrition, so we can optimize your individual macro nutrient requirements(Protein, Carbohydrate and Fat) for optimum energy and recovery. By eating properly and taking in the correct balance of nutrients relative to your body composition, it will enable you to gain the maximum benefits for your efforts. Not only will you perform and recover better, your body will become leaner, lighter and fitter all at the same time.

Specific Training for sporting (cycling) people:

Our unique training protocol is in line with the most up to date scientific research (Kazior. 2016) incorporating the latest cardiovascular and resistance training for optimum sports performance. In our sessions you will perform intervals on our specialist Watt Bike of varying intensities and durations followed by a strength and conditioning session incorporating equipment such as Free Weights, Dumbbells, Kettle Bells, Resistance bands, Medicine ball, Swiss balls and specialist Isotonic Resistance Equipment designed to target specific body parts.

This specialist tailored functional strength and body part specific programme is for people who want to perform better at their chosen sport. This programming enables the muscular and nervous systems to work sympathetically and harmoniously together which improves efficiency and ultimately leads to increased levels of performance and reduced incidence of injury.

In your sport muscles aren’t used in isolation (however imbalances in your development can dramatically affect your performance) so in this programme we isolate muscle groups in combination with functional strength and conditioning exercise to improve MOVEMENT PATTERNS. We also develop your core strength and intrinsically link this to your biomechanics.

Also by analysing your body position and posture on the Watt Bike we can ascertain your perfect biomechanical position. We can dramatically improve your balance and coordinates your muscular efficiency, enabling you to cycle faster with less effort.

What does this mean for you?

When you’re out riding your bike with your friends you will have better balance, better control of the bike, better biomechanics so you cycle more efficiently. Or if you are racing against other cyclists and decide it’s time to ignite the afterburners and say adios as you approach the top of the hill, you’ll be using more of your muscle fibres whilst being more solid and stable in the saddle as you disappear off up the road.

Make the First Step:

What Our Clients Say:

"Walking out of New You approx. 14 weeks later was easy. The whole world seemed different, I weighed 60lbs less, I was lighter on my feet having much more energy. Weighing 13 stone 5lbs with a 37.5 inch waist, felt great. Having lots more muscle tone, that felt even better. I am now significantly stronger tighter and fitter than ever before."

David Kiely

"After 12 weeks of 6am starts, constant attention from John, good pains and a well-balanced diet... I love what I have become. I couldn't believe that I fitted back into my leather trousers that I couldn't pull up above my knees. And boy do they fit well! I suppose losing 12 kg of body fat and over 8 inches from my waist whilst gaining nearly 2 kg of muscle had to make a difference. "


"Its nearly 11 months since I started with New You. I haven’t put any weight back on, in fact I have continued to get considerably leaner lighter stronger and fitter.* I weigh just over 13 stone, my body fat is now under 15% which makes me pretty athletic, my waist is down to 32 inches and my lean tissue has continued to improve."

Colin Duffy

"Walking through the doors of NEW YOU for the first time was extremely difficult. At 55-years of age I had very little confidence and low self esteem. Twelve weeks later I walked out of NEW YOU a completely different person. I had dropped 37lbs of body fat, which meant I had gone from just over 11 stone to 8 and a half stone."


"I would like to thank my trainer and the medical support from New You and all the team who took a keen interest in my results. Also a special thanks to my mother Christine who got me started and supported me all the way. I have to say that one of the life changing moments I have had besides everything else… is to be able to buy clothes off the peg."

Kieran Smith

Disclaimer: Please note our testimonials are based upon individual results. Results from personal training and weight management programmes can vary from person to person and there is no guarantee of specific outcome. Our success stories are meant to showcase what our most motivated clients have done and should not be taken as average or typical results.

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