Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

Look Great in Bike Shorts: Training Plan Week 1

Notices
Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Look Great in Bike Shorts: Training Plan Week 1

Old 07-14-14, 09:16 AM
  #1  
BK128
Junior Member
Thread Starter
 
BK128's Avatar
 
Join Date: Apr 2014
Location: Flagstaff, AZ
Posts: 12
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Look Great in Bike Shorts: Training Plan Week 1

Hey Bike Forums -

I have a background in strength training, nutrition, and coaching (fitness, personal training, etc.), and have been a self-admitted lurker on the forum for quite some time. I see a lot of the same questions posted in this training & nutrition section, typically about cross or strength training, how to work through plateaus, how to lose weight, what to eat, etc.

I thought it might be useful for the group to post a weekly training plan. This will draw on both my experience as a cyclist, and my strength training background. Incorporating goal-specific strength training into your workout routine is one of the quickest ways to jump-start your progress and see improvement over the long-term.

As the weeks progress, I plan to branch out from just a daily training plan to explore other topics (nutrition, hydration, etc.). If you need help learning exercises, I can share resources as well.

This workout plan is not intended for professional riders. Rather, its for the majority of us who just want to look sexy when we're wearing bike shorts, and want to ride confidently in group rides.

Please comment with questions, results, feedback. Criticism is welcome as well, although I do ask that you keep it constructive rather than knee-jerk and insulting. Cheers, get after it!

Monday: Bike intervals. Warm up for 5-10 minutes. Bike all-out for 90 seconds. Recover at the easiest possible pace for 90 seconds. Repeat 5 times. Cool down 5-10 minutes, time permitting.

Tuesday:
  • Front squat 5 sets of 5 reps. Rest 2 minutes between sets
  • 5 sets up pull-ups or bodyweight rows, max reps. Rest 90 seconds between sets.
  • Recover from your pullups, then do 100 burpees as fast as you can.
  • 45 seconds in each plank position: front, left side, right side. Repeat all three positions 3 times.
  • Notes: On the front squat, start at a medium to light weight and work up to as heavy as possible. Focus on good form and getting comfortable with the movement. If you can’t manage 5 pull-ups on your first set, start at a bodyweight row. Burpees: Complete 100 as fast as possible. Start a few minutes after finishing your last pullup set. Write this time down, as we’ll use it as a benchmark in the coming months.

Wednesday: Bike hills. Find a hill that takes 1-3 minutes to climb. Warm up 5-10 minutes, and then climb the damn thing as fast as possible. Recover for 2 minutes while making your way back to the bottom. Repeat 5 times.

Thursday: Rest

Friday:
  • Weighted step-ups, 5 reps on each leg. Rest one minute, and then do a dumbbell overhead press, 5 reps. Rest one minute, and repeat both exercises 5 times total.
  • Deadlift 10 reps, then immediately run 400 meters ( mile). Rest 2 minutes. Repeat 4 times.
  • L-sit progression: 4 sets of thirty seconds (good video here)
  • Notes: For the weighted step-ups and overhead press, try a few warm up sets to practice technique. Start on a weight that’s difficult, but that you know you can do. Increase the weight as you feel that you can. On the weighted step ups, be sure to explode up on one leg and come to full extension before planting your second leg. If you can’t do that, the weight is too heavy or the box is too high (or both).
  • For the deadlifts, you’ll also want a weight that you can confidently lift ten times with perfect form. In the coming months, we’re going to test our 1 rep maxes for a number of lifts, and with those numbers we’ll be able to dial-in the weights more closely. But for now, choose a weight that’s challenging for 10 reps, but that you could probably do 15 times if you had to.
  • For the L-sit progressions, choose a level of difficulty from this video, and practice that for 3 sets of thirty seconds total per set.

Saturday: Long bike ride. Ride for at least an hour, and don’t worry about anything else but having fun. Go hard if you want, go easy if you want, go longer if you want. Just ride. 60 minutes or more. Have some fun.

Sunday: Rest. If you feel like you need to do something, go for an easy ride, spend some time stretching, or take a yoga class. But, be prepared for hard workouts Monday/Tuesday/Wednesday of next week.

Last edited by BK128; 07-14-14 at 09:16 AM. Reason: formatting changes
BK128 is offline  
Old 07-14-14, 10:09 AM
  #2  
OldTryGuy
Senior Member
 
Join Date: Jun 2013
Location: SW Fl.
Posts: 5,362

Bikes: Day6 Semi Recumbent "FIREBALL", 1981 Custom Touring Paramount, 1983 Road Paramount, 2013 Giant Propel Advanced SL3, 2018 Specialized Red Roubaix Expert mech., 2002 Magna 7sp hybrid, 1976 Bassett Racing 45sp Cruiser

Mentioned: 17 Post(s)
Tagged: 0 Thread(s)
Quoted: 973 Post(s)
Liked 598 Times in 385 Posts
Thanks for posting, BUT about the only advice I can put into action would be the rest days and long rides. Guess since I already look good in my shorts I don't have to worry.
OldTryGuy is offline  
Old 07-14-14, 08:53 PM
  #3  
late
Senior Member
 
late's Avatar
 
Join Date: Oct 2002
Location: Southern Maine
Posts: 8,779
Mentioned: 126 Post(s)
Tagged: 0 Thread(s)
Quoted: 11146 Post(s)
Liked 1,038 Times in 760 Posts
You've got a ton of stuff going on for the front of your body, and deadlifts and squats for your backside and hams.
Instead of a front squat, you might want to consider a regular squat.

I really like single leg Romanian deadlifts.


7. SINGLE 1/4 LEG SQUATS
This can be a difficult exercise for some people. Make sure you are well balanced and use a railing, wall or broom handle for support if needed

Stand with your feet hip width apart
Slowly raise one of your legs off the ground (bring your heel towards your bum)
Slightly point your toes out to the side (5-10 degrees)
Slowly push the knee out over the toes, concentrating on holding VMO
When you reach the bottom of the movement, pull the leg back up using VMO
Maintain good hip alignment throughout and use a railing, wall or broom handle for support if balance is an issue
Start off with lower reps (6-8) making sure that you can feel VMO, and gradually increase the reps up to 12-15 as your strength improves

The way I do that is to put a plate under a heel (start with a thin one, get thicker later). Hold onto something for stabilty, drop straight down like a curtsey about a foot. And then move up and down without stopping. I start easy, a couple inches, and go deeper as I warm up. That used to be called the Skier's Squat, and my goal (in the 80s) was to do a 30 rep set holding a 25 lb bag of kitty litter by the end of December.

Last edited by late; 07-14-14 at 09:01 PM.
late is offline  
Old 07-15-14, 08:59 AM
  #4  
BK128
Junior Member
Thread Starter
 
BK128's Avatar
 
Join Date: Apr 2014
Location: Flagstaff, AZ
Posts: 12
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
@late - No doubt a great exercise and will look to include it in the future. But, I've found that most people, especially when starting out, are overwhelmed, and don't necessarily need more information, but instead do best when given a simple plan that's easy to follow. It's always easier to add exercises after you've started to make progress. To that end, the most important piece that I see people miss are big, multi-joint, functional movements like squats and deadlifts. While smaller, accessory exercises shouldn't be overlooked, the majority of us can make incredible gains just by adding in a handful of compound, full-body movements. So, I'm starting there, and will add/evolve the program as it goes along. Thanks for the feedback!
BK128 is offline  
Old 07-15-14, 10:26 AM
  #5  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 18,339

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 3342 Post(s)
Liked 1,283 Times in 944 Posts
Many cyclists start their periodization in early October or November. No one starts a plan now, which may be what OldTryGuy was trying to indicate. If you are interested in having riders follow a rational training plan and get feedback therefrom, you might start with a general discussion of periodization, goals and methods of achieving them, etc., then present a general plan of exercise and progression, and then get into the weeds of specifics like this thread. Many of us have been looking great in their bike shorts for decades, yet understand that there it's always possible to find a smarter way to train and get even better results.

A few cases in point:
If you're going to advocate starting right out with L-sits, it might be good to explain why. Personally, I've never had sore abs on a bike, but almost everyone has had a sore back. When I'm training, my legs are always so delicate that I couldn't hold an L-sit or do a p.i.s.t.o.l squat simply because I can't hold out a straight leg without cramping it, though I can probably do 50 one-legged dips off a chair. (the silly anti-bad-word software won't let me write the word without the periods)

Advocating that cyclists go right out the first week and run 400m repeats is a sure recipe for injuries.

Start right out with sets of pullups or bodyweight rows? If you're talking to overweight newbies, that's a sure recipe for encouraging the feeling of failure. If you're talking to experienced cyclists, we really don't want any useless upper body weight. I just did a double century a couple days ago, and I've never been able to do a bodyweight row nor have I any desire build up so that I can do one.

Seems to me that you're coming here from a crossfit background, working with young athletes, and thinking that's what cyclists should do. Most experienced cyclists would disagree with that approach, if it is in fact your approach.

Just saying, if you want to have an impact, might be good to rethink your approach.
Carbonfiberboy is offline  
Old 07-15-14, 06:11 PM
  #6  
ThermionicScott 
working on my sandal tan
 
ThermionicScott's Avatar
 
Join Date: Aug 2011
Location: CID
Posts: 21,925

Bikes: 1991 Bianchi Eros, 1964 Armstrong, 1988 Diamondback Ascent, 1988 Bianchi Premio, 1987 Bianchi Sport SX, 1980s Raleigh mixte (hers), All-City Space Horse (hers)

Mentioned: 95 Post(s)
Tagged: 0 Thread(s)
Quoted: 3563 Post(s)
Liked 1,958 Times in 1,250 Posts
Originally Posted by Carbonfiberboy View Post
Seems to me that you're coming here from a crossfit background, working with young athletes, and thinking that's what cyclists should do. Most experienced cyclists would disagree with that approach, if it is in fact your approach.
Who said anything about cycling? This is just the "look good in biking shorts" plan.

Originally Posted by BK128 View Post
This workout plan is not intended for professional riders. Rather, its for the majority of us who just want to look sexy when we're wearing bike shorts, and want to ride confidently in group rides.
__________________
Originally Posted by chandltp View Post
There's no such thing as too far.. just lack of time
Originally Posted by noglider
People in this forum are not typical.
RUSA #7498
ThermionicScott is offline  
Old 07-15-14, 06:19 PM
  #7  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 18,339

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 3342 Post(s)
Liked 1,283 Times in 944 Posts
Originally Posted by ThermionicScott View Post
Who said anything about cycling? This is just the "look good in biking shorts" plan.
Ah . . . Never occurred to me. Stupid monomaniac me. I'm a performance addict. I just want to climb faster, hike further, and ski bumps better. I don't get the whole "how do I look" thing. My wife thinks I look great. That's enough for me.
Carbonfiberboy is offline  
Old 07-15-14, 10:02 PM
  #8  
Black wallnut 
Senior Member
 
Black wallnut's Avatar
 
Join Date: Oct 2011
Location: Ellensburg,WA
Posts: 2,939

Bikes: Schwinn Broadway, Specialized Secteur Sport(crashed) Spec. Roubaix Sport, Spec. Crux

Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 57 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
What is the anticipated fitness level of folks starting such a plan? What is the goal as it relates to cycling? The cycling part well there just is not enough of it for mid July. I agree with all of the points Carbonfiberboy made. Welcome to Bike forums, even though you have been lurking for a bit. This topic would have been much more timely about the time you registered. Like CFB I just completed a double century a couple days ago, likely the same one. When I want a speed work out I do 16x1:00 all out efforts with a 1:00 interval, or 64 sprints in an hour. 5X1:30 as a stand alone workout is very weak, perhaps it would be advisable for weight lifters wanting to become cyclists but for cyclists it seems out of place for all but the most out of shape.

Maybe it is because I really do not care how I look in shorts but I do care about results on the road and in cx races.
__________________
Sir Mark, Knight of Sufferlandria
Black wallnut is offline  
Old 07-16-14, 10:05 AM
  #9  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 18,339

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 3342 Post(s)
Liked 1,283 Times in 944 Posts
Originally Posted by Black wallnut View Post
What is the anticipated fitness level of folks starting such a plan? What is the goal as it relates to cycling? The cycling part well there just is not enough of it for mid July. I agree with all of the points Carbonfiberboy made. Welcome to Bike forums, even though you have been lurking for a bit. This topic would have been much more timely about the time you registered. Like CFB I just completed a double century a couple days ago, likely the same one. When I want a speed work out I do 16x1:00 all out efforts with a 1:00 interval, or 64 sprints in an hour. 5X1:30 as a stand alone workout is very weak, perhaps it would be advisable for weight lifters wanting to become cyclists but for cyclists it seems out of place for all but the most out of shape.

Maybe it is because I really do not care how I look in shorts but I do care about results on the road and in cx races.
Hey, how'd it go? If you were one of the several hundred people who went by us, we were the flatted tandem on the Longview Bridge climb. We came in ~7:30. Our issues were hydration and getting food down in that heat. We had fun, though. I bet you had better heat training than we did.
Carbonfiberboy is offline  
Old 07-16-14, 11:09 AM
  #10  
BK128
Junior Member
Thread Starter
 
BK128's Avatar
 
Join Date: Apr 2014
Location: Flagstaff, AZ
Posts: 12
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Appreciate the feedback and respect your experience in the community. Some things may have been too quickly dismissed, but no need to start a forum war.
You are right - many people like yourselves (experienced cyclists with clear performance goals) wouldn't start a program like this in July, but if you quickly glance through this section of the forum, there are also quite a few people still asking the basics and looking to get started. Regardless, I'll take all above points into consideration and tailor accordingly. But I don't want perfection to become the enemy.

Thanks!
BK128 is offline  
Old 07-16-14, 11:42 AM
  #11  
Black wallnut 
Senior Member
 
Black wallnut's Avatar
 
Join Date: Oct 2011
Location: Ellensburg,WA
Posts: 2,939

Bikes: Schwinn Broadway, Specialized Secteur Sport(crashed) Spec. Roubaix Sport, Spec. Crux

Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 57 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by BK128 View Post
Appreciate the feedback and respect your experience in the community. Some things may have been too quickly dismissed, but no need to start a forum war.
You are right - many people like yourselves (experienced cyclists with clear performance goals) wouldn't start a program like this in July, but if you quickly glance through this section of the forum, there are also quite a few people still asking the basics and looking to get started. Regardless, I'll take all above points into consideration and tailor accordingly. But I don't want perfection to become the enemy.

Thanks!
No one is trying to start a "forum war" are we to assume you are intending your audience as newbies? Please answer the question of goal of this training program, is it just to look better in shorts?
@carbonfiberboy I posted my ride report in the Clyde forum. I finished an hour behind you. You are right about the heat training, as it happened I'm glad that I had been training in it.
__________________
Sir Mark, Knight of Sufferlandria

Last edited by Black wallnut; 07-16-14 at 11:59 AM.
Black wallnut is offline  
Old 07-16-14, 12:20 PM
  #12  
Coachtj Cormier
Member
 
Join Date: Sep 2013
Posts: 47
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by BK128 View Post
Appreciate the feedback and respect your experience in the community. Some things may have been too quickly dismissed, but no need to start a forum war.
You are right - many people like yourselves (experienced cyclists with clear performance goals) wouldn't start a program like this in July, but if you quickly glance through this section of the forum, there are also quite a few people still asking the basics and looking to get started. Regardless, I'll take all above points into consideration and tailor accordingly. But I don't want perfection to become the enemy.

Thanks!
Actually I wouldn't use this type of program at all.
For example what is the goal of your stength training work outs? There doesn't seem to be one.
For examlpe to start with sets of 5 really isn't a good idea there isn't any way to establish any movement patterns with the weight you would have to use to get any benefit. Also while front squats are very good most people are quad dominate(as we sit a lot now adays) this just reinforces that type of muscular imbalance (I would use a combianation of fronts, back, lateral, split squats).
Not sure too many people would be able to get through 100 burpees first time out at least not with good form, and with the term "as fast as possible" is just an invitation to injury.
To me it seems like you don't have a good grasp of periodization or energy systems. Now you may be trying reverse periodization but even so one would only use that with some one who is experienced not a weekend warrior (and not a newbie) type just too much risk of injury.
Also starting out with all this intensity yes you will get fit pretty quick but those results won't last long. It's like building a house of fitness, yes you can get fit pretty quick but like any house/building that has a bad foundation it's going to fall. Take your time work on your foundation and the house will last a long time.
Energy systems: you call for intervals of 1-3 min. What's the goal? Hard to tell. Any activity/interval that is 3min or longer(3-8min are normally durations for VO2Max type of work) relies on mostly Aerobic metabolism from:30sec-2:30 relise on mostly Anaerobic metabolism so what's the point of the workout?
Like most of your plan it seems that the goal is just to be hard for the sake of being hard.
I see you're going to do 1rms again not a good idea from a safey stand point (try 2-4rms safer) and wouldn't you do your bench marks at the begining?
I know when I work with clients (athletes or newbies) I always start with some type of assessment that way we know where we are and we can decide on a road map to our goals.
You have to know where you are to be able to get where you're going!
Coachtj Cormier is offline  
Old 07-16-14, 12:25 PM
  #13  
squirtdad
Senior Member
 
squirtdad's Avatar
 
Join Date: Jul 2006
Location: San Jose (Willow Glen) Ca
Posts: 8,431

Bikes: 85 team Miyata (modern 5800 105) , '84 Team Miyata,(dura ace old school) 80?? SR Semi-Pro 600 Arabesque

Mentioned: 87 Post(s)
Tagged: 0 Thread(s)
Quoted: 1712 Post(s)
Liked 1,285 Times in 803 Posts
Originally Posted by Carbonfiberboy View Post
Ah . . . Never occurred to me. Stupid monomaniac me. I'm a performance addict. I just want to climb faster, hike further, and ski bumps better. I don't get the whole "how do I look" thing. My wife thinks I look great. That's enough for me.
ski bumps better requires a time machine....... keeping the matching contrasting knee patches together requires teenage or early 20's knees.
squirtdad is offline  
Old 07-16-14, 01:27 PM
  #14  
BK128
Junior Member
Thread Starter
 
BK128's Avatar
 
Join Date: Apr 2014
Location: Flagstaff, AZ
Posts: 12
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
OK, fair enough, there are many flaws in the above. Let's discard it.

But can we turn this into a learning experience for all, myself included? That'll probably be more productive for anyone reading this than continuing to break down the original post without offering an alternative.

How would you design a plan for a hypothetical person that's relatively new to cycling that a) wants to lose weight, and b) wants to ride faster in 90-120 minute group weekend rides?
BK128 is offline  
Old 07-16-14, 01:55 PM
  #15  
ThermionicScott 
working on my sandal tan
 
ThermionicScott's Avatar
 
Join Date: Aug 2011
Location: CID
Posts: 21,925

Bikes: 1991 Bianchi Eros, 1964 Armstrong, 1988 Diamondback Ascent, 1988 Bianchi Premio, 1987 Bianchi Sport SX, 1980s Raleigh mixte (hers), All-City Space Horse (hers)

Mentioned: 95 Post(s)
Tagged: 0 Thread(s)
Quoted: 3563 Post(s)
Liked 1,958 Times in 1,250 Posts
a) Eat less, b) commute regularly and ride with people faster than themselves?

Don't get me wrong, there are undeniable health benefits to lifting weights and having some variety to your cardio, but the plan in the OP had that Crossfit-esque mismash of random stuff that isn't necessary for bicycling or looking good, and invited injury in the newbie.

Call me boring, but I think adding a day per week of a simple full-body workout (let's say squat, straight-legged deadlift, bench, row, maybe shoulder press) and perhaps a jog or two on top of a person's bike riding should do the job just fine as long as the diet is under control. Most people are drawn to complexity, though.
__________________
Originally Posted by chandltp View Post
There's no such thing as too far.. just lack of time
Originally Posted by noglider
People in this forum are not typical.
RUSA #7498

Last edited by ThermionicScott; 07-16-14 at 01:58 PM.
ThermionicScott is offline  
Old 07-16-14, 03:25 PM
  #16  
Black wallnut 
Senior Member
 
Black wallnut's Avatar
 
Join Date: Oct 2011
Location: Ellensburg,WA
Posts: 2,939

Bikes: Schwinn Broadway, Specialized Secteur Sport(crashed) Spec. Roubaix Sport, Spec. Crux

Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 57 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by BK128 View Post
OK, fair enough, there are many flaws in the above. Let's discard it.

But can we turn this into a learning experience for all, myself included? That'll probably be more productive for anyone reading this than continuing to break down the original post without offering an alternative.

How would you design a plan for a hypothetical person that's relatively new to cycling that a) wants to lose weight, and b) wants to ride faster in 90-120 minute group weekend rides?
A) calories in < calories out, yeah it really is that simple as long as the necessary nutrients are met. Counting calories, logging and accurately logging burn prove to be helpful to most who try it.

B) ride 6 or 7 days a week first 2k miles as a base, then add intensity1-2 days a week. Cross train with limited weight training, core work, and jogging running or swimming. One long ride per week twice the duration of the group ride at an easy pace. Make the rest day and active rest day. Mix the hard workouts up between HIIT and all out efforts of longer duration (think time trial) and lower intensity intervals such as fartlek. Embrace the hills to build strength.

To be able to ride faster you must ride faster there is no shortcut. The above worked for me, is still working for me.
__________________
Sir Mark, Knight of Sufferlandria
Black wallnut is offline  
Old 07-16-14, 05:13 PM
  #17  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 18,339

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 3342 Post(s)
Liked 1,283 Times in 944 Posts
Originally Posted by Black wallnut View Post
A) calories in < calories out, yeah it really is that simple as long as the necessary nutrients are met. Counting calories, logging and accurately logging burn prove to be helpful to most who try it.

B) ride 6 or 7 days a week first 2k miles as a base, then add intensity1-2 days a week. Cross train with limited weight training, core work, and jogging running or swimming. One long ride per week twice the duration of the group ride at an easy pace. Make the rest day and active rest day. Mix the hard workouts up between HIIT and all out efforts of longer duration (think time trial) and lower intensity intervals such as fartlek. Embrace the hills to build strength.

To be able to ride faster you must ride faster there is no shortcut. The above worked for me, is still working for me.
Good advice. I've been lifting twice in the winter for ~30 minutes each, then just once starting around April. I find I make progress at twice, hold place at once/week. Three times hurts my cycling. For long distance training, ~10 hrs. a week seems to be all that's necessary to be quite fast, if one spends the time wisely.

I'm an old guy of average or below average ability, but sometimes well trained. I passed cut, muscular guys half my age, wearing gym jerseys like they were standing still in the last 50 miles going into Portland. Ain't no substitute for doing the riding.

Last edited by Carbonfiberboy; 07-16-14 at 05:17 PM.
Carbonfiberboy is offline  
Old 07-21-14, 11:48 AM
  #18  
Coachtj Cormier
Member
 
Join Date: Sep 2013
Posts: 47
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by BK128 View Post
OK, fair enough, there are many flaws in the above. Let's discard it.

But can we turn this into a learning experience for all, myself included? That'll probably be more productive for anyone reading this than continuing to break down the original post without offering an alternative.

How would you design a plan for a hypothetical person that's relatively new to cycling that a) wants to lose weight, and b) wants to ride faster in 90-120 minute group weekend rides?
Ok Fair enough.
What I do for the clients I've worked with is:
We start with a Prep Period this is about 2-6 weeks depending on experience.
Week 1 on the bike would be something like this
Day1: 45-120min Low Endurance(L1-3) pace with 1x5-10min all out effort. Recover then 3-7short(10-15sec) Sprints with 2-5min recovery
This is just to prime energy systems.
Day2: Test Day We need to see where we are to have anidea of where we're going on how we're going to get there. I usea field test for clients that have a PM.
For this after a warm up 1x5 min all out, recover 3-7min then 20-30min TT effort. I use the last15-20min to set training levels.
For those with out a PM and are relying on HR I recommend a labtest or for local clients we do a step test on a Comp-u-trainer to set uo levels.
Day3: easy ride 1hr L1 or a day off
Day 4 Endurance Ride(1.5-3hrs) with 30-60min L3(tempo )work. You can do this as 1 block or 2x15,2x30 etc. keep the rest periods short(under5min)
Day5 Endurance ride L1-3 (1-3hrs) Keep it steady.
Day6 Endurance ride 30-60min L3 with a short sprint/surge every 3min.
Day 7 Off
For strength training I start with (for local Clients)a postural/ functional movement Assessment. This gives us a better idea of what the client needs in term of thier strength training program, for non-local clients I do recommend they find someone who is quailifed to do this. This way we know what they have for muscular imbalances and if there are any mobility/flexiibility issues that we can work on.
Normally it's just basic things to start with a push, pull, twist, core, squat exercises.
For example 1-3 sets of 12-15 with 20-30sec rest. Squat, push up Hamstring curl on Stability ball, core exercise, Row (TRX is good for this). 2times week (all are Body weight). You can even do these in blocks of 20-30sec with the same rest preiods, doing it this way is good but you still focus on good form so you can do them quickly. The idea is to get the movement patterens down to make sure the client can do the exercise correctly before we start to add resistance.
Coachtj Cormier is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
Jarrett2
Clydesdales/Athenas (200+ lb / 91+ kg)
20
03-24-17 09:49 AM
Panza
Training & Nutrition
5
09-18-14 06:13 PM
Pakiwi
Training & Nutrition
5
07-29-14 09:41 PM
Feedyoupoptarts
Training & Nutrition
13
11-07-13 09:12 AM
Smallguy
Training & Nutrition
7
11-01-10 09:17 AM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information -

Copyright 2021 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.