personal training &
athletic performance

Strength Program

Off-Season Cycling Performance Program - Barrie Cycling Club

Now is the time to consider what your off-season training might look like! In addition to your commitment to being on the saddle during the Fall/Winter, a well-designed Strength Training program can be key to enhancing your performance.

Multiple scholarly articles (see Ref. 1, 2, 3 below) have shown improvement in cycling-based performance (max. power output, cadence economy, etc.) as a result of an effectively applied strength training program

We are pleased to provide a Strength Training program for BCC members/friends starting in Jan 2021.

This program will focus on several main elements:

  • Increasing lower body strength and power specific to cycling
  • Enhancing performance in musculature that is under-utilized during cycling, which is critical to preventing muscle imbalances and reducing rates of injury/pain
  • Improving posture, thoracic mobility, hip mobility and use of scapular and pelvic-related musculature
  • Enhancing general function as an athlete committed to
    performance improvement

Thrive Personal Training & Athletic Performance Studio has been providing off-season cycling performance improvement programs for the past 10-12 years in the Alliston area. The studio is owned and operated by Steve Coons, R.Kin.,STR & Ann Jackson,. CPT, Culinary Nutrition Leader & Coach.



Starts Jan 7, 2021 / Ends Mar. 11, 2021
Thursday evenings (10 weeks) from 6:30-7:30PM


The Cabin Crossfit – located at 1 King St., Unit 10, Barrie (Veteran’s Pkwy & Mapleview Dr. area). We are pleased to partner with The Cabin Crossfit to provide a high-quality training space in Barrie for this program.


Phase 1- Periodized program

  • 4 weeks Strength/Hypertrophy training emphasizing primary lift exercises performed both bilaterally and unilaterally.
  • 2 weeks Power training emphasizing exercises with dominant eccentric load and/or change of tempo.
  • Exercises to condition hip/torso stabilizers and to promote hip and thoracic mobility will be included each week.
  • Recovery techniques including using a foam roller, stretch work and self-massage/trigger point therapy
  • STR (Soft Tissue Release) Treatment and Individual Nutrition Coaching are also available.

Need More Information?

If you have specific questions regarding the Strength Training Program, please contact

Steve Coons, R.Kin., STR (BCC member since 2018)
705-440-6632 (phone/text)

Register now

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  • Phase 1 only

    Nov 5-Dec 10, 2020 6 weeks


  • Phase 2 only

    Jan 7-Mar 11, 2021 10 weeks


  • PHASE 1 & 2 – SAVE 10%

    Nov 5, 2020-Mar 11, 2021 16 weeks


  • Minimum of 6 people required to confirm program
  • HST not included in above costs
  • Payment by credit card, e-transfer, cash, cheque


  • 1Optimizing strength training for running and cycling performance: A review

    Ronnestad BR, Mujika I.

    Scand J Med Sci Sports.
    2014Aug:24(4):603-12 doi:
    10.1111/sms.12104 Epub 2013 Aug 5.

  • 2Effects of Increased Muscle Strength and Muscle Mass on Endurance-Cycling Performance.

    Mujika I, Rønnestad BR, Martin DT.

    Int J Sports Physiol Perform. 2016
    Apr;11(3):283-9. doi: 10.1123/I
    JSPP.2015-0405.PMID: 27068517 Review.

  • 2Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists

    Vikmoen O, Ellefsen S, Trøen Ø, Hollan I, Hanestadhaugen M, Raastad T, Rønnestad BR.

    Scand J Med Sci Sports.
    2016 Apr;26(4):384-96. doi: 10.1111/sms.12468.
    Epub 2015 Apr 18.PMID: 25892654 Clinical Trial.