Strength Training for Cyclists and Triathletes: Building a program

Strength Training for Cyclists and Triathletes: Building a program

Designing a proper Strength Program

Proper Strength Training for any sport begins and ends by looking at the demands the given sport places on the body:
-The movements and ranges of motion at the different joints necessary to achieve success
-Very importantly, the imbalances that said sport causes in the joints
-And the adaptations that the body makes in order to "get strong & efficient" in that sport.

Shoulder hurting on and off the bike? Do this simple 15 min routine

While posture and shoulder health have a huge impact on our overall well-being and can have significant and far-reaching effects, those effects are not always felt before it’s too late in the game.

This is especially true for Road Cyclists, runners, and triathletes, as their sport, by design, requires the body to work for long periods of time, preferably as energy efficiently as possible.

Why do Endurance athletes see gains from CrossFit?

CrossFit has opened the eyes of the Endurance sports community that Strength Training MUST be a part of their training....but WHY does it work?

Why I'm Crushing on KettleBells

***To begin 2018 I'm trying a less formal blog-post format, more "what's on my mind" posts than "planned and researched" posts, although we will have a good number of those. Let me know what you think of the new format in the comments below!***


As those in the Northeast bunker down for the next 2.5 months of winter (sorry all, I think it'll be the end of March this year folks), one thing that I'm happy for, aside from a great Islay Scotch and my Chemex Coffee maker, are my collection of Kettlebells. 

Why do I love the Kettlebells so much? Because they serve us endurance athletes to a high degree. Just one or two Kettlebells of varying weights allows us to add external resistance to some basic moves we should be able to master, or at least take time to work on, in order to keep our body in a happy balance. 

These moves are:

  • Shoulder Press
  • Eastern Squat
  • Kettlebell swing (these are killer!)
  • Bent over rows/ supported rows

 

These 4 movements allow us to have a fighting chance to make significant strides towards balancing out our bodies hip and shoulder joints- two joints that are often made a train wreck thanks to the sport of cycling hours on end in a closed-off position. 

They are a fantastic way to begin to work on maximizing your on-bike performance, although there is much more that goes into a properly balanced Strength Training program of cyclists.... But you'll have to stay tuned for more on that!

Don't forget to subscribe to the HVTraining Youtube channel for some really interesting and higher level videos on how to tune in your Nutrition so you can maximize your on-bike results. We'll be covering a nutrition topic that many endurance athletes have been neglecting over the last 10 or so years....
 

Strength Training for Cycling & Triathlon....Which days and how many days a week?

If you're a beginner LIFTER (less than 2 years of strength training) forget "sport specific" movements/work, as our first job is to help make you GLOBALLY stronger at the Basic 5 movements: