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CTS Resistance Training
Why resistance training?
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Greater strength -- from weight training
More muscle mass
Increased power
Less muscle breakdown
Reduced chance of injury
Strength helps stabilize cycling power.
Carmichael doesn't prescribe weight training to gain power, only to gain
strength. Power is then obtained through specific training -- i.e. training
on the bike. That is why he uses the term "resistance training" rather than
just "weight training".
On-the-Bike Resistance Training
A good warm-up and proper form are essential in on-the-bike resistance
training (and work in the gym) to avoid injury. HR is irrelevant in all of
these workouts. There are three types of on-the-bike resistance training
workouts:
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Power starts
Stomp intervals
Muscle tension workouts.
Power Starts
These increase peak power. The rider begins at a dead stop in a big gear
(one of the largest gears on bike) and then, out of the saddle, pedals as
hard as possible for about eight seconds (until he/she just barely begins
to get on top of the gear). Form is critical in this exercise. The transfer of
power must be from the hips and down. The rider is out of the saddle
with the hips square to the direction of motion. The upper body should
be relatively quiet.
This workout will produce some soreness. It can put severe stress on the
back. It is not as dangerous to the knees as might be expected because
being out of the saddle opens up the angle behind the knee, reducing
patellar stress. This workout must be performed on a bike, not on a
trainer, due to the dynamic motion required.
There should be no more than six or seven efforts per workout, with full
recovery in between. If the rider is using a power meter, then he/she
should definitely end the workout when peak power drops more than 5%
from one effort to the next.
Stomp Intervals
These increase sustained power. They last
from 15 to 20 seconds, and thus will produce
some lactic acid build-up. They are painful, but
the training helps the rider learn to better
tolerate lactic acid.
Tom Resh leads Andy
Hampsten, Jeff Pierce and
Chris Carmichael in a 1980s
crit.
The first stomp interval workout should begin
with the rider rolling at about 15mph in a big
gear on flat terrain, then he/she starts
stomping while remaining in the saddle. As the
rider becomes stronger, the efforts are
lengthened from 15 to 20 seconds, and then
the starting speed is reduced (which also
makes the workout harder).
Richard Bryne photo
Stomp intervals can be done on a trainer. They can be quite stressful on
the knees, so care must be taken. There should be no more than six
repetitions, and generally three or four is sufficient. There must be full
recovery between efforts.
Muscle Tension
This workout is for sustainable strength and recruits fast twitch muscle
fibers while athlete works aerobically. The workout consists of pedaling
at very low cadence (about 50rpm) in a big gear up a hill or on a trainer
for five to 15 minutes at a time in the saddle, focusing on leg strength
and power. The workout should remain aerobic in terms of heart rate.
There should be a full rest between efforts -- generally the rest period
should equal the length of the work period.
Muscle tensions workouts can be stressful on the knees and lower back.
Due to the low cadence at the start of each effort in power starts and
stomp intervals and throughout muscle tension efforts, the rider can pay
good attention to improving pedaling technique by applying more power
as foot pulls across bottom of pedal stroke and kicks over the top.
Weight Training Movements
Upper body pulling exercises
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Upright row
Bent-over row
Arm curl.
Upper body pushing exercises
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Bench press
Triceps press
Triceps kick-back.
Generally athletes should only do one or two pulling and one or two
pushing exercises per workout. Carmichael often prescribes a little more
upper body work for women.
Upper body work gives athletes a better sense of balance and reminds
them how weak and over-specialized they are.
Lower back exercises
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Back extension
Stiff-legged deadlift.
Abdominal exercises
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Trunk curl
Sit-up.
Lower body exercises
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Leg press
Squat
Calf raise
Hamstring curl.
Carmichael prefers leg presses to squats for safety. Squats can be done
safely if the athlete is experienced enough but, given the short number of
weeks the athlete is in the gym, it is generally better to play it safe with
leg presses, which provide similar benefits. Both strengthen the
quadriceps, which are prime movers for cycling, and also the important
hamstrings and butt muscles.
Generally, squats and leg presses should be performed only through the
same range of motion as in cycling. Too much knee flexion can overstress the knees. Leg (knee) extensions should be avoided because they
put a dangerous load on the patella.
These specific exercises Carmichael recommends are simple and give
good results. If the athlete is experienced with other exercises that also
provide results, they can be used instead. The key priority in the gym
must be avoiding injury.
Stretching
Carmichael used to not believe in stretching, but now views it as
beneficial. Flexibility in the hamstrings, lower back and quadriceps is
important. It can help the athlete ride in a more aerodynamic position
and also avoid overuse injury.
Periodizing Resistance Training
Resistance Training Transition Phase
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Prepares the body for the intensity of the next phase
Training should emphasize correct movement (form) in each
exercise
Significant muscle soreness is undesirable
Work in weight room with no more than three sets of 12 to 15
repetitions of each exercise
Phase lasts four weeks with three days of weight lifting per week
Strength gains are mainly from adaption to the movements.
Resistance Training Foundation Phase
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Increased resistance -- using more weight
Reduced number of reps -- only 10 to 12 -- with four to five sets
This period marks the beginning of building real strength
Phase lasts eight weeks, with weight lifting three days per week.
Strength Training Phase
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Heavier weights required with reduced number of reps (six to eight)
and increased number of sets (six)
Period lasts four weeks, with two weight workouts per week
Maximum strength gains
Power Phase
Gym work has ended; all resistance work is on the bike.
Training Phases and Resistance Workouts
Aerobic
training perio
d
Resistance
Weight trainin
training phase g
Foundation
Transition
3 times/week
Power starts 2 times/week,
or perhaps one power start
and onemuscle tension
Foundation
Foundation
3 times/week
Begin stomp intervals and
continue power starts,
perhaps oneof each
workout per week
Foundation
Strength
2 times/week
Stomp 2 times/week
Preparation
Power
None
Some stomp, more muscle
tension
On-the bike resistance training
While resistance training is very important, Carmichael will reduce or even
drop resistance training if it is interfering with needed aerobic workouts.
He assesses the overall training by constantly asking:
Are we increasing aerobically produced power?
Note that strength gains will deteriorate once resistance training stops;
this is inevitable. To maintain or rebuild strength and power, on-the-bike
resistance workouts can be cycled into training in-season. When this is
done, the proper order -- power starts workouts, then stomp intervals,
then muscle tension workouts -- is maintained.