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Just wondering how everyone else is transitioning into winter mode.
I've had a great spring and summer putting in a lot of base miles as part of my rehab from back surgery (I promise I'm going to stop saying that eventually... 😀 ). Anywhere between 7 and 10 hours a week culminating in some 8hr + gravel rides.
I've started doing some token sweetspot stuff (e.g. 8 minute efforts on rollers and a couple of local 20 minute long climbs, and they feel good and I'm looking forward to doing some more prolonged sessions, probably on rollers at first working up from 4x8 minutes to 2x20 minutes.
As I'm training for the Pyrenees next year, and given the absence of a CX season I'm not fussed about top end yet but figured I would try one CX session a week just blasting about local muddy trails, maybe doing some short, flat out digs.
Finally, I'll still try to do some longer weekend rides, the usual 3-5hr efforts plus one road century a month when I can justify a full half-day away from family.
So, this is all well and good but I reckon I should take 6-8 weeks to focus on some strengthening first, calves, hamstrings, glutes, triceps and upper back. Maybe 2 sessions a week at the expense of either the sweetspot workout or the CX workout.
I'd prefer just to be able to do continuous low level strengthening though, anyone reckon you could just get away with a basic morning routine every second day, and continue training as hard as you like on the bike?
TL:DR? How to balance strengthening with on bike training.
Ta
I’d prefer just to be able to do continuous low level strengthening though, anyone reckon you could just get away with a basic morning routine every second day, and continue training as hard as you like on the bike?
Every morning (with maybe once a week off cos of 'stuff') I do three sets of:
10 press ups
30sec plank
10 goblet squats with a c.10kg weight (first set 'normal', i.e down on both legs, second set 'split', i.e down one leg, other leg behind, third set 'split' the other way)
Takes between 5-10 mins, it's low-level enough and quick enough that you can do it every day (so if you miss a day it doesn't really matter) but enough to make a difference. And it's really, really made a difference.
I would strongly reccomend the 12 week programme here - https://mtb.fitness/
I joined years ago when Matt first launched it and have run through the programe (or most of it!) a few times now. There is also a very active facebook group worth finding.
Really worked well for me - someone who absolutely hates the idea of a 'gym' and spending potential riding time, not riding.
second set ‘split’, i.e down one leg, other leg behind, third set ‘split’ the other way)
By 'other leg behind' do you mean still grounded e.g. for balance?
I've been doing some single leg squats using a door frame, but ironically it gets really sore on my fingers as there's very little door-frame to grip... Am pleased to hear it makes a difference, I guess I'm not really trying to get stronger, just prevent injury really.
I would strongly reccomend the 12 week programme here
Thanks, I've spent a lot of time with physios and have only just cancelled gym membership due to Covid related salary cut, got to try the cheapskate approach this time!
I think the condensed version of my post is pretty much what IHN answered, can you achieve anything useful with a simple workout every morning meaning you can continue riding how you please. Just need to develop my own wee routine I guess!
By ‘other leg behind’ do you mean still grounded e.g. for balance?
This kinda thing:
At some point I might move it up to this, using the bed for the back leg
Nice, thanks. Seems a lot better than single leg squats in that it works each leg individually but doesn't seem as 'risky' (I've tweaked things when I've gotten over-enthusiastic with single leg squats, with or without door frames for balance...).
I think you've helped me come up with a plan, low level morning exercises every morning (give or take) and maybe once a week do heavier weights and less reps. Still leaves room for the bike sessions I hope to do (it'll never be the same routine every week, but at least helps to have a plan!).
I have started trying to do some of this (only body weight exercises as don't have any weights)
https://www.trainerroad.com/blog/strength-training-basics-for-cyclists/
Never got out of winter mode this season! Its been one long pre-season!
You've done better than me, I've not really got out of the end of season rest I started in February!!
I like the idea of doing a little every morning. I'm going to copy that!
Agree that single leg squats are equally helpful and dangerous. Those split squats seem like a good compromise.
I had a Sufferfest trial last winter and started using their strength program (all body weight). I really liked it, and am pretty sure that it helped keep a bit of fitness when I was off the bike for a few months. I’m now doing their yoga sessions for 15 mins a day and really enjoying it. Nice and easy to fit in and once you know the sessions you can choose how difficult you want to go.
Also worth mentioning that you should try and keep hard strength sessions as far separate from your bike stuff as possible. From a half-remembered trainerrroad podcast, there’s some cell signalling goes on in each type of exercise that reduces the effectiveness of the other. They advised doing one in the morning and one in the evening if you’re fitting both in a day.
Anythign stopping you riding mid week ?
Nothing at all stopping me riding midweek, am doing some quality morning miles at the moment but thinking that I don't want to be 'forcing' them once the weather and darkness draws in, seems like inviting trouble being out in the dark and wet if you don't need to be.
Also worth mentioning that you should try and keep hard strength sessions as far separate from your bike stuff as possible. From a half-remembered trainerrroad podcast, there’s some cell signalling goes on in each type of exercise that reduces the effectiveness of the other. They advised doing one in the morning and one in the evening if you’re fitting both in a day.
Yeah, I picked this up from Robbo1234's link.
I've got a lot of time until my 'target' event so think I should start cautious and not overlap hard bike days with strength days, something like:
strength / rest / sweetspot / rest / strength / long easy ride / rest
After 6-8 weeks maybe try and shoehorn another bike session in there
strength / rest / sweetspot / rest / CX efforts / long easy ride / rest
Of course, if a rest day co-incides with some nice weather nothing stopping me going for a gentle spin on those days as well, at least I've gotten expert at 'easy' spins!
Last race done (only 4 this year, so not much of a season), winter training starts at the end of the month. Two strength traiing sessions a week, 15mins yoga per day, and 4-5 turbo sessions a week. Will be using Sufferfest for all of those.
Going to be interesting to see what my motivation is like when we don't know what racing will look like next year...
Two strength traiing sessions a week, 15mins yoga per day, and 4-5 turbo sessions a week. Will be using Sufferfest for all of those.
Wow, guess you're already in condition? 4-5 high intensity turbo sessions? Would you be doing those on strength days but with a break in between?
Won't be 4-5 high intensity sessions 🙂 Probably 2 high intensity with the rest being tempo or endurance. Looking at the training plan, the strength sessions (which are 15-20mins each, and body weight based - no extra weights) are on easy days - if there is a cycling session planned on the same day then its a drill session or easy/recovery workout.
Ah, kudos! I can't bring myself to do easy/recovery sessions on Turbo, but I only have a dumb setup. Even easy on the rollers is purgatory after the half hour mark.
eh? Summer hasn't finished, 2 more races to go!
I have a month off (well, unstructured riding with beer) in October. November and December will be long endurance rides with a Kettlebells, plyometrics and bodyweight circuits in between.
Thats it really.
Which races have you got left Kryton? Southern XC have mooted another round at Checkendon, so I may come out of retirement for that.
There’s a mud sweat and gears on the 20th, and a Gorrick on the 26th.
I’m signed up for the Gorricks over the Winter - keeps me off the beer & pies!
I’m signed up for the Gorricks over the Winter
Have an alternative in mind, Martin wasn’t confident that the FC or MoD were going to provide permission, although he has the dates booked. I think the alternative will be 3 x variants at Deepcut with limited numbers as per the Autumn races he’s putting on.
Have an alternative in mind
Indeed - it’s been tough for Gorrick in recent years sticking to dates..