Break Time is Over
November is officially upon us. I have spent very little time during the last two months on the bike in order to rest up from last season, recharge for winter training and focus on increasing strength. But now I have decided it is time to start getting on the bike some more.
My first race is about 5 months away in early April so even though I am not into the prep period of my training schedule yet I think it is time to start riding more. My plan is to ride 3 or 4 times a week for about an hour, or the length of a Sufferfest video. I will continue to go to the gym and focus on increasing my strength until about mid-December. Instead of going 4 times a week I will be going 2 times a week to focus my energy on riding.
In order to incorporate this new schedule I have made a new strength training routine based on one found in The Cyclist’s Training Bible by Joe Friel. It is as follows:
- Squat: 2 warm up sets, 3 sets of 3-6 reps
- Single Leg Press: 4 sets of 6-12 reps
- Bench Press: 4 sets of 6-12 reps
- Seated Row: 3 sets of 3-6 reps
- Standing Row: 3 sets of 3-6 reps
- Weighted Abdominal: 4 sets of 10-15 reps
The goal of this routine is increase max strength for Squats, Seated Row and Standing Row while the Single Leg Press and Bench Press are to complement these exercises. In the end, strength training is about increasing force, reducing muscle imbalances and strengthening joints and ligaments. For more check out my series on strength training for cyclists (Part 1 and Part 2).
My on bike time will just focus on getting back to riding while enjoying my time on the trainer. Don’t want to start too soon and burn out way before the weather is good enough in the spring to ride outside. Goal is to build up a good base and increase muscular endurance, so my workouts will focus around those two areas.
I also signed up for Training Peaks. It was free and looks like an excellent place to log workouts. Also allows you to upload directly from a number of devices and will show power and heart rate. Hopefully I will be picking up a Garmin 510 soon so that will work perfectly with Training Peaks to keep track of all my work outs.