Sponsor: RePowerU — FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Outline of Discussion – Year-Round Strength Training is a non-negotiable requirement for masters cyclists; Menachem tells us how to do it to get faster on the bike Previous Episode with Menachem: https://www.wiseathletes.com/podcast/38-truth-in-strength-training-for-masters-cyclists-with-menachem-brodie/ Videos referenced: Prone Glute Raise: https://www.youtube.com/watch?v=oIXiUdgUZ38Anatomical Adaptation Stage details: https://www.youtube.com/watch?v=m1f-HCWm5wEGoblet Squat: https://www.youtube.com/watch?v=ZaMwB7ANueY3 Core Exercises for Cyclists: https://www.youtube.com/watch?v=QK5reUmwMsQBretzel: https://www.youtube.com/watch?v=-VczZv4Pbq8 Topics: Why Year-round is a non-negotiable for masters cyclistsHow to get the most out of your strength trainingThe importance of postureWhat IS true core training“? 5 stages of strength training to cover throughout the year. Anatomical adaptation (3-6 weeks, low to no weight, building up movement skills) – Oct/NovHypertrophy (8-12 weeks; more weight but only RPE 7/8) – Dec/Jan/FebMax strength (endurance athletes shouldn’t lift very heavy … avoid injury)Conversion to sport specificMaintenance (not covered today) (Unless you are an elite level, you only need to go thru the first 4 stages.) The Strength Training Calendar (1) September/October — end of season…take a couple weeks off to recharge, then begin strength program in the Anatomical Adaptation stage. 4-6 weeks (less, if you’ve been lifting all year; more, if you are new to strength training) of anatomical adaptation…just learning to move properly in the fundamental 5+1 movements. This is where most of the benefit comes from if you are not well trained in proper body movement. Just body weight or very low weight. Need to learn how it feels to move properly, then you can tell if you are doing it right without watching in the mirror. front squat (e.g., goblet, weight in front of you) is preferable to back squat.

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