Archives for Strength Training

Training for Speed and Power: Avoid This One Big Build Phase Mistake

You’ve built yourself an impressive aerobic engine from a solid Base Training program. But that’s not all you need to do. Now it’s time to turn up the wick and convert that endurance into speed and power. That’s what the Build Phase is meant to do. In this blog post we teach you how to do it. Base Phase You’ve been working on acquiring general fitness which includes aerobic endurance, muscular force and speed, and have started working on muscular
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Base Training: Why You Need to Build Up Slow If You Want To Go Fast

So you’ve signed up for a charity ride, gran fondo, or a mountain bike marathon with your mates. You’ve heard about the benefits of High Intensity Interval Training and thought “That’s for me!” More speed and big fitness in half the time. Be careful, though. If you don’t keep your training at lower intensity – for at least part of the time – and establish a solid base of endurance, your progress will drag to a halt and burnout is
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The Unconventional Guide to Strength Training for Cyclists

Who should do strength training for cyclists? Elite amateurs or pros spending 25+ hours a week on a bike probably won’t get much benefit from strength training for cyclists. But for the rest of us, it makes us more useful humans and keeps muscle imbalances and injury at bay. Done the right way, it brings improved bike control on technical trails and greater confidence and stability when cornering on the road bike to name two things it can do. It
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Strength Training for Cyclists: Help or Hindrance?

The research done to date on the effects of weight training on cyclists has brought mixed results. The study done by Ben Hurley at the University of Maryland had 10 healthy men take up strength training (bench presses, hip flexions, knee extensions, knee flexions, press-ups, leg presses, lat pulldowns, arm curls, parallel squats, and bent-knee sit-ups) for 12 weeks, while eight other healthy men served as controls. After 12 weeks, the strength-trained men improved their endurance while cycling at an
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