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Answers from Brian Mackenzie:
Q.I am a 62 yr old 6. 1 and 87 kilos living in southern Spain, my passion is cycling, I have the book the clothes and footwear but no strength in my legs when it comes to hills, I frequently get assisted by my Spanish clubmates to get up them, I ride about 250k's a week carrying out trg what else can I do to increase my strength as I miss out so much when I get dropped from the peleton and end up on my own Again.
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Answer:Good day sir,
Your question is one that I occasionally encounter during my periodic runs to the grocery store, especially if I have my company logo, explosivelyfit, on my clothing apparel. Since you are participating in a cyclic [1] sport your training will differ somewhat from those who are engaging in acyclic [2] sports activities.
Dr. Tudor Bompa, one of the most renowned sports scientists of our time favors loads in the 30-50 1RM ranges performed in a dynamic fashion for long periods of time, i.e. up to five minutes at a stretch. In addition to these sessions he believes that using various relaxation techniques that enable the muscles to contract and then relax DURING the activity is highly beneficial to success.
Be sure to speak to your doctor before beginning any new program or exercise routine.
As for specific suggestions leading to improvements in your power production the leading one will be to do squats followed by Romanian dead lifts. Begin with two sets of eight reps and work up to four to five sets of eight reps with minimal rest in between sets. Let your heart rate drop back to the 80% THR area before beginning the next set. Do these three times a week.
A more expansive regimen will be as follows performed during the off season in a strength building mode, i.e. 70-85% 1RM intensity. In season will require reduced sets and reps at 70-80% 1RM on a schedule of two days a week.
This is heavily weighed toward the lower torso and does not address any hydration or nutritional strategies.
Skip rope to warm up on either the in or off season schedules.
- Begin with squats or leg presses-the squat being far superior for overall developmental purposes.
- Stiff legged dead lift or Romanian dead lift-your choice.
- Step ups at a very close angle to the top of your crank stroke.
- Leg raises with the lower back supported by your hands in the natural lordosis position.
- Leg curls standing or lying.
- Trunk twists both ways.
- Alternate up right rows (unless this aggravates your shoulders).
- Bench presses, two sets of eight.
- Military presses, two sets of eight.
- Pull downs or chin ups, work up to a total of twenty, either all at once or in groups of three to five or more.
Faithfully followed, this schedule will produce results for you. Soon you will be the one helping your friends up those hills.
[1] In cyclic sports the movements are rhythmically repeated.
[2] Acyclic sports break the movements up, one at a time, and are in turn followed by different movements.