An individualized training program, a program that takes your unique case into consideration, will provide you with the most success. With that in mind, this series of articles is intended to provide you with some guidance through till Spring so you’ll feel stronger for the 09 season. Start here and see how it goes...
The schedule You can organize your training through a concept called Periodization. Periodization is a system that ensures that fitness is built in stages and reaches a peak at prescribed times. Most elite athletes, regardless of sport, train this way.
The first phase is base training, or general preparation. Building a base is as important as building the foundation of a house before you put on the roof. So, this is where we are going to start. The general theme is to strengthen the body as a whole, correct muscular imbalances, and prepare the muscles, joints, tendons and ligaments for the more intense training to follow.
At this point, a typical week will include:
2-3 times/week strength training
2-3 times/week cardio
1-2 days off
Strength training For your strength training during this phase you should focus on high repetitions (12-15) at low intensity (your last repetition should be difficult but still done with perfect form). Do 2-3 sets of each exercise.
Before you start the strength exercises, start with a minimum 10 minute cardio warm–up that slowly increases your heart rate and brings you to a light sweat. After the program, stretch!
Sample full body workout:
For this sample workout, the exercises are grouped in ‘mini-circuits’. This means you do the first exercise, then the second and then go through the same two exercises before moving on to the next ‘mini-circuit’. Try to take your break after you have completed your 2-3 sets.
1-a.Squats
Key points:
-start with your feet hip width apart, toes pointed slightly outward.
-come down slow and controlled maintaining a line between your toes, knees and shoulders. Continue the downward phase until thighs are parallel to the floor (if achievable), your trunk begins to round or flex forward or heels rise from the floor.
-a true squat is when you come down to 90 degrees. If you don’t have the flexibility to get this low, practice proper technique with no weight before you move on.
b.Push-ups
Key points:
-place your hands shoulder width apart.
-drop down as one unit towards the floor, elbows at 45 degrees.
-push back up as one unit.
2-a.Reverse lunge
Key points:
-start with your feet together.
-step back with one foot, quietly placing the ball of the foot on the ground
-drop down to 90 degrees with your front leg.
-push off with your glut (of the front leg) to bring your feet back together.
b.Lat pull down
Key points:
-start with elbows extended
-bring bar down and towards body until it lightly touches the upper chest
-guide bar back up with full control
3-a.Hamstring curl with ball
Key points:
-lying on ground with calves on top of the ball, toes point to the ceiling, hands beside you for support
-create a bridge with your body, pull heels back towards you while lifting hips slightly
-bring heels back out
b.Seated row
Key points:
-start with your elbows extended, back upright.
-pull bar back towards your belly button, squeezing between the shoulder blades.
-return to extended arms with control
Core
-Plank
Key points:
-hold your body in one straight line. As soon as you lift your hips up, even slightly, you are cheating! Go for as long as you can but if you feel pain in your lower back, stop.
-Back extension
Key points:
-lift chest off the floor with your lower back
-V sit/twist
Key points:
-create a V with your body: heels on the floor, torso slightly back from center
-grab a medicine ball and tap the ball on either side. Follow the ball with your eyes, this will create a larger twist.
See, working out can be fun too!
Cardiovascular training The general guideline will be to vary your intensities. Try to stay away from a sustained effort; incorporate intervals instead. For example, work hard for 3 minutes (to the point you are slightly to moderately breathless), recover (still working but easy) for 2 and repeat that 6-8 times. Whatever you want to do to work up a sweat will work here as long as you are building on your cardio sessions from week to week. So, if you start with a ½ hour road ride the first week, increase to 40 minutes the second week and again up to 50 minutes for the third. Come back down to where you originally started for the 4th week and then jump up from week 3 for the 5th and 6th week.
Recovery days You have to allow for recovery between workouts! If you don’t feel rested and ready to go when a workout is planned, you’re better off skipping the session. Doing otherwise is risky and will eventually catch up with you in the form of over training, injury, illness, or burnout. One missed workout won’t make any difference, but one too many could cost you several days or weeks of training.
So there you go, give it a try. Remember, these are just guidelines and it is definitely not the only way. The ideal situation is to consult a professional trainer.
Tune in next month for the next part of the plan...
-Katrina Strand
Katrina does a bunch of stuff in the bike world. And she is also a Certified Strength and Conditioning Specialist. You can read all about her on
www.canadiandhgirls.com and
http://web.mac.com/katrinastrand/iWeb/strandfitnesscoaching/Welcome.html. Check those sites out for contact info as well.
