Now that Mother Nature is turning down the house lights earlier each week, it is time to face the music and own up to the fact that the 2010 cycling season is drawing to an end. But before you say "Thanks for reminding me, way to go Mr Buzzkill," Al is going to help you CRUSH your 2011 season with a can't miss sure fire proven off season training program.
This program will help you get the jump on everyone from your race competitors,to the best friend you battle for bragging rights and everyone in between.
The ultimate way to do this is with a 5-phase 20 week exercise program focusing on increased:
1. Mobility
2. Stability
3. Strength
4. POWER
5. Power Endurance
This program will help you get the jump on everyone from your race competitors,to the best friend you battle for bragging rights and everyone in between.
The ultimate way to do this is with a 5-phase 20 week exercise program focusing on increased:
1. Mobility
2. Stability
3. Strength
4. POWER
5. Power Endurance
We've used this program with all of our riders from the hardcore racers to the casual century folks and it has helped produced podium finishes (including state and national titles this year!) as well as sub 6-hour centuries. This is how we break it out:
1) Mobility Training
This is where you restore joint range of motion after a long season of repetitive stress activity at the hips. The corrective processes of getting rid of joint aches and pains in addition to any accumulated muscle imbalances begins here.
2) Stability Training
Now that you've got better mobility and your muscle length/tension relationships have a better alignment, it is time to build single leg stability to lay down the foundation to improve your ability to attack, sprint and climb next Spring.
3) Strength
With increased mobility and stability, your body is ready to get stronger. This is where we lay down the foundation for power work in phase four.
4) POWER!
Now it is time to suffer. With increased mobility, joint stability and foundational strength to support your joints taken care of, it is time to work on that quick SNAP to turn over 140 rpms in a sprint out of the saddle.
5) Power Endurance
Your base power should have increased from COMPLETING the first four phases, so now its :30-:40 secs on a clock as fast as you can as many times as you can. We involve the cardiac muscle and the lungs in your workouts here to take you hell's doorstep. If you can't get outside and are sick of the trainer, this is a great way to work on increasing your anaerobic threshold if you use the right blend of creativity and planning.
In a perfect world, you'd have access to the following equipment to complete this program:
• Body weight
• dumbbells
• stability ball
• cable pulleys or JC Bands
• floor space
• morbid sense of curiosity and abnormal ability to tolerate pain.
There you go. Follow these five phases religiously this off season, and you will be flying once your 2011 riding season kicks into gear. Please send over any questions you've got about setting up your off season training program, I'd be more than happy to answer them.
1) Mobility Training
This is where you restore joint range of motion after a long season of repetitive stress activity at the hips. The corrective processes of getting rid of joint aches and pains in addition to any accumulated muscle imbalances begins here.
2) Stability Training
Now that you've got better mobility and your muscle length/tension relationships have a better alignment, it is time to build single leg stability to lay down the foundation to improve your ability to attack, sprint and climb next Spring.
3) Strength
With increased mobility and stability, your body is ready to get stronger. This is where we lay down the foundation for power work in phase four.
4) POWER!
Now it is time to suffer. With increased mobility, joint stability and foundational strength to support your joints taken care of, it is time to work on that quick SNAP to turn over 140 rpms in a sprint out of the saddle.
5) Power Endurance
Your base power should have increased from COMPLETING the first four phases, so now its :30-:40 secs on a clock as fast as you can as many times as you can. We involve the cardiac muscle and the lungs in your workouts here to take you hell's doorstep. If you can't get outside and are sick of the trainer, this is a great way to work on increasing your anaerobic threshold if you use the right blend of creativity and planning.
In a perfect world, you'd have access to the following equipment to complete this program:
• Body weight
• dumbbells
• stability ball
• cable pulleys or JC Bands
• floor space
• morbid sense of curiosity and abnormal ability to tolerate pain.
There you go. Follow these five phases religiously this off season, and you will be flying once your 2011 riding season kicks into gear. Please send over any questions you've got about setting up your off season training program, I'd be more than happy to answer them.
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