Episode 1 – It Depends!

In our first episode, we’ll talk briefly about how and why there is no single answer for each training question: especially when it comes to strength training, and talk a little bit about stretching. I’d love to hear from you! Email your questions to Brodie@HumanVortextraining.com and be sure to subscribe and share!

In our first podcast we talk about why the answer to many fitness & training related questions are not simple or straight forward. More often than not, the correct answer is…IT DEPENDS!

Show Notes:

Ep 1: It depends.

In this Episode:

• Introduction to The Strong Savvy Cyclist & Triathlete Podcast
• Do’s and Don’ts of strength training for cyclists and triathletes: it depends
• Is stretching the right thing for me?
• Menachem’s Fundamental 5+1
• Where do strength training programs go wrong?
• Train Smarter, Not Harder, because it is all about YOU!
• About Menachem
• Conclusion

Introduction to The Strong Savvy Cyclist & Triathlete Podcast

• There will be a weekly guest and proper, cutting edge strength training advice
• Menachem’s motivation is to help athletes by sharing information and understanding behind what’s been going on at Human Vortex Training
• Will cover the do’s and don’ts of strength training for cycling and triathlon

2:56 – 

Do’s and Don’ts of strength training for cyclists and triathletes: it depends

• When it comes down to strength training for anyone, the right answer is: it depends
• So many things need to be taken into consideration:
  • Previous training history
  • Prior injuries
  • Anatomical adaptations or anomalies

4:15 – 

Is stretching the right thing for me?

• It depends!
• For athletes that do it consistently, stretching can help keep good function, but if not consistent, stretching alone is not the answer
  • It is important to find a blend of different types of recovery for progression

• In Menachem’s opinion, some stretches are not appropriate for cyclists. For example, stretching hamstrings does not resolve issues, and most of the time, hamstring tightness is just neural tension
  • After 20 minutes or so of finishing that stretch, you will likely be back in pain; therefore we should use good movement patterns – Fundamental 5+1

6:02 – 

Fundamental 5+1

1. Push
2. Pull (rowing)
3. Squat
4. Hinge (deadlifts)
5. Press (overhead press)

• But, cyclists and triathletes must be careful with their shoulder blades because they tend not to work or be balanced as they should.

1. Rotary Stability

• It is important to build a well-rounded strength training program NOT focused on cycling-dominant movement, such as squats, lunges, and hamstring curls

6:56 – 

Where do strength training programs go wrong?

• “Stretching – while it can help here and there – it is not going to resolve your issues. We need to pair it with some soft tissue work as well, such as a foam roller, or a lacrosse ball, or a tennis ball, or the stick – a medicine ball you can use – and some strength training to help fire up the muscles on the opposite side of those cycling-dominant, or forward-dominant, movements that were so prevalent in our sport of bike, swim, and run”
• A lot of strength training programs try to mimic sport movements way too much
  • This is important, but it is much more important to balance the body and get what we’re not getting outside

7:51 – 

Train Smarter, Not Harder, because it is all about YOU!

• Our mantra at Human Vortex Training (since 2007): Train Smarter, Not Harder, because it is all about YOU
  • “Because it is all about YOU” was added in 2010 because it is about figuring out what works for YOU, and the expert answer to that question is: it depends

8:40 – 

About Menachem

• Menachem was very fortunate to have had fantastic coaches at the forefront and practicing really high level

• It became very frustrating at the beginning of Menachem’s career to hear “it depends” as the answer, but then, he had to turn around and answer questions that way
• The worst part for him was hearing “you don’t know what you’re talking about – there’s a simple answer for this” as a new personal trainer and strength coach
• “It has become my craft to be able to go out and find the strength training and training advice for YOU – to help YOU ride better”

9:16 – 

Conclusion

• What are some topics that you would like to learn about?

• What are myths that you would like to unfold?
  • Message Menachem at brodie@humanvortextraining.com
    • “I’d like to hear from YOU because this show is going to be all about YOU”
• “The answer is: it depends, and we’re always gonna try and look to find a nice healthy balance in our training”

Looking for more?

• Humanvortextraining.com website links in to what we’re talking about on the podcasts
• @hvtraining Instagram hints at what’s coming up
• Stay tuned!