As the winter months draw closer and the sun starts setting a little earlier each day it is a sad time of year for a cyclist. The fall and winter means that it is the off season and a lot of my workouts will be done inside. I still plan on being on the bike three days a week until Thanksgiving but the mileage and effort will be dialed down a bit. My weekly mileage will be between 80-120 in the fall and winter down from 120-150 in the middle of summer.
The off season means that it is time to get back to the weights and build muscle. I'm very lucky to have a good friend that is a personal trainer, he is able to build training programs that are made for cyclists. As a cyclist I don't need a lot of upper body strength, all of my power comes from my posterior chain, basically from my butt down needs to be all muscle. Being in the gym is a whole different ball game, I'm an endurance athlete, I know when to push and when to get in my zone so I can ride for hour after hour. In the gym it is high reps done quickly and that causes a problem but pushes me to complete a set of squats or whatever exercise I may be doing. Digging deep and finding the strength to do another dead lift at 300 pounds will help me in June when I'm climbing a mountain on my bike.
Below is my reintroduction in to weights, the first two weeks are getting the body ready for what is to come. Right now I'm in the gym three days a week slowly getting back to where I should be weight training wise. After a month or so then the real weight training begins. Below is an example
DAY 1
KB Swings
Week Sets Reps
1 4 10
2 4 10
3 4 10
4 4 10
Deadlift
Week Sets Reps
Use KB 1 3 8
Use KB 2 3 8
3 3 8
4 3 8
Pushups
Week Sets Reps
1 3 AMRAP
2 3 AMRAP
3 3 AMRAP
4 3 AMRAP
Goblet Squat
Week Sets Reps
1 3 8 to 10
2 3 8 to 10
3 3 8 to 10
4 3 8 to 10
Equilizer Inverted Row
Week Sets Reps
1 3 10 to 12
2 3 10 to 12
3 3 10 to 12
4 3 10 to 12
Side Plank
Week Sets Reps
1 3 30s-60s
2 3 15reps
3 3 30s-60s
4 3 15reps
The off season means that it is time to get back to the weights and build muscle. I'm very lucky to have a good friend that is a personal trainer, he is able to build training programs that are made for cyclists. As a cyclist I don't need a lot of upper body strength, all of my power comes from my posterior chain, basically from my butt down needs to be all muscle. Being in the gym is a whole different ball game, I'm an endurance athlete, I know when to push and when to get in my zone so I can ride for hour after hour. In the gym it is high reps done quickly and that causes a problem but pushes me to complete a set of squats or whatever exercise I may be doing. Digging deep and finding the strength to do another dead lift at 300 pounds will help me in June when I'm climbing a mountain on my bike.
Below is my reintroduction in to weights, the first two weeks are getting the body ready for what is to come. Right now I'm in the gym three days a week slowly getting back to where I should be weight training wise. After a month or so then the real weight training begins. Below is an example
DAY 1
KB Swings
Week Sets Reps
1 4 10
2 4 10
3 4 10
4 4 10
Deadlift
Week Sets Reps
Use KB 1 3 8
Use KB 2 3 8
3 3 8
4 3 8
Pushups
Week Sets Reps
1 3 AMRAP
2 3 AMRAP
3 3 AMRAP
4 3 AMRAP
Goblet Squat
Week Sets Reps
1 3 8 to 10
2 3 8 to 10
3 3 8 to 10
4 3 8 to 10
Equilizer Inverted Row
Week Sets Reps
1 3 10 to 12
2 3 10 to 12
3 3 10 to 12
4 3 10 to 12
Side Plank
Week Sets Reps
1 3 30s-60s
2 3 15reps
3 3 30s-60s
4 3 15reps
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