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Keep Lifting In-Season

Strength Training probably matters even more, in-season than out-of-season. And here's why.


We all know that cross-training is crucial for Cyclists, both from performance and longevity standpoints. (if you don't here's the millionth recap).

Performance

-Enhanced pedalling efficiency.

-Improved Peak Power.

-Enhanced Bike handling.

-Improved Athleticism

-Greater Tolerance to Higher Training Loads


Longevity

-Mitigate loss of Bone Density

-Maintain Skeletal Muscle mass.

- Maintain Joint Mobility

-Maintain Athleticism


A Variety of Choices

Traditionally during the in-season, we cyclists love to try and get out cross-training in a number of ways. I've listed a few below. These are all awesome pastimes that I fully encourage my clients to get after. They have many beneficial elements to them both mentally and physically. But they're all missing one or more key components.


1. Hiking/Walking - Neglects core and upper body musculature as well as any significant range of motion for key joints.

3. Yoga - Excellent at mobilizing joints, but does not provide much if any concentric or eccentric stimulus for strength development.

4. Pilates - Excellent for improving core stability, but again lacking in full-body strength development.

5. Running - High impact so, good for bone density as well as V02 enhancement. But it takes a lot of running and therefore time or intensity.

7. Strength Training - The only thing strength training struggles to do, is to get you outside. And if you really wanted to do that, you could!


The Big Excuse

Now one of the most common objections that people have to Cross-training in-season, Is that they just don't have the time. Sadly cross-training for many boils down to 10 minutes of stretching when something hurts, shortly followed by a trip to the Physio or Massage Therapist.


Much to do, but so little time

If you're in this camp, I want you to re-read the paragraphs above under Performance and Longevity. Can you really afford to leave all of those benefits off the table?

The answer you're looking for is No, you cannot. So the only question is, how do you get the most out of the time you have?


Strength, Mobility and Posture


Here's a super simple example of a short, in-season full-body workout with maintenance in mind. We're taking all of our key joints through a large and varied range of motion as well as loading up our back, chest, core and legs. Add to that my all-time favourite seated wall Y's for post-ride shoulder tune-ups and you've got a lot of bases covered.





This might be a great place for you to start. I recommend all of my clients keep up 2 sessions per week in-season. They can even expect to continue making strength and performance gains if we work around their variations in weekly cycling stress. Finishing the season in as strong a shape as they started it in.


If you want to talk about Strength Training for this season or next, Book a free Strategy call here. There's no better time to start than now.



Yours in Health,


Alex







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