THE SYSTEM

The Science of Cycling, Art of Coaching with a Touch of Martial Arts Philosophy

The System Model

What is THE SYSTEM?

CIS Training Systems presents THE SYSTEM: a revolutionary, data-driven, and holistic approach to cycling performance that blends science, art, and philosophy.

The Foundation of THE SYSTEM

At CIS Training Systems, THE SYSTEM is built on three pillars: Science, Art, and Philosophy. It combines cutting-edge data analysis with a personalized coaching approach grounded in martial arts principles to enhance your cycling performance.

The SYSTEM incorporates the Science of Cycling with the Art of Professional Coaching aligned with Martial Arts Philosophy that is deeply rooted in the Physical, Mental, and Inner Resolve required to Elevate Performance on and off the bike. We provide comprehensive training programs and reinforce Mental and Behavioral Skills based on our CIS Prime Level Performance™ Standards:

PRIME LEVEL Standards

• Drive: The determination and motivation to achieve and surpass goals.
• Confidence: The potential to achieve said goals.
• Intensity: The ability to manage, monitor, and adjust energy consumption.
• Focus: Complete concentration on consistency, efficiency, and control.
• Emotion: To maintain emotional self-awareness when training stress increases.
• Resolve: The courage to test yourself and go the extra mile.

Fitness Ascent

The way you increase fitness is to increase stress gradually. Stress comes in the form of workout duration, intensity, and frequency. Increasing any of these while maintaining the others improves fitness. Time in the saddle and frequency combined are called volume.

TRAINING ELEMENTS

Aerobic Conditioning

The primary focus is on building low to medium-intensity cardiovascular fitness. These rides almost exclusively target slow-twitch fibers, improving fat utilization and aerobic efficiency.

Cadence Efficiency

Mastering cadence efficiency involves drills that refine your pedal stroke and improve your rate of pedaling (RPMs). Effective cadence also depends on the Central Nervous System (CNS) for optimal muscle coordination and efficiency.

Force Development

Enhances your ability to overcome resistance, boosting speed on flats and power during climbs. This training focuses on increasing strength and power output for improved performance across various cycling conditions.

Threshold Development

This training focuses on using lactate as fuel, helping manage energy levels and prevent fatigue during intense efforts. It improves endurance and performance by enhancing your ability to sustain high-intensity efforts.

Speed Endurance

Combines strength, speed, and endurance to boost overall cycling performance. It helps maintain high speeds over long distances, enhancing both racing and long rides.

Power Generation

Focuses on increasing power output. This training improves acceleration and climbing strength, leading to better overall cycling performance.

The Art of Coaching: How CIS Training Systems Elevates Your Cycling Journey

At CIS Training Systems, we believe that cycling is more than just a sport—it’s a journey of personal growth, discipline, and achievement. While data and metrics are essential tools for tracking progress, the true power of cycling coaching lies in the art of guiding and inspiring athletes to reach their fullest potential. Our coaching philosophy blends science with the art of personalized coaching to elevate your cycling journey.

The Science of Cycling: Data-Driven Insights

In modern cycling, data is essential. Tools like power meters, heart rate monitors, and software like TrainingPeaks and WKO5 provide valuable insights into your performance. At CIS Training Systems, we create personalized training plans tailored to your specific needs and goals, ensuring every pedal stroke counts.

The Art of Coaching: Beyond the Numbers

Great coaching goes beyond analyzing numbers—it’s about understanding the athlete as a whole. We take a holistic approach, considering your mental, emotional, and physical well-being. Our coaches offer personalized guidance that empowers athletes, helping them push past their limits.

Watch THE SYSTEM in Action

Frequently Asked Questions

Why does CIS Training Systems use Zwift for focused training?

Zwift provides a structured virtual environment for focused training. It allows athletes to engage in specific drills and workouts, monitor performance metrics, and ride with others in a virtual setting that mimics real-world conditions.

Why should someone get a Power Profile Analysis and Energy Evaluation?

Power Profile Analysis helps identify your strengths and weaknesses in cycling. By understanding your energy systems, you can tailor your training to improve efficiency, build power, and enhance overall performance.

How does Martial Arts connect with cycling in the Elite Cycling Masterclass?

Martial arts philosophy, particularly from Cuong Nhu, emphasizes discipline, respect, and continuous improvement, which are key to developing the mental and physical resilience needed in competitive cycling.

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