Canadian Cycling Magazine - - FEATURE -

strength train­ing isn’t just about the off-sea­son. Over the years, I’ve seen a good ben­e­fit to con­tin­u­ing with off-the­bikestrength­work­dur­ingth­e­sea­­par­tic­u­lar,work­ing on core sta­bil­ity strength year-round is re­ally im­por­tant to be able to main­tain a strong torso from which you can put Gan­drew pin­foldn power down into the ped­als.

the thing i’ve started do­ing more of­ten with ev­ery­one is more sprint­ing. Ob­vi­ously, we’re go­ing to struc­ture this around ath­letes’ goals, but even with triath­letes or my Leadville clients, we’re do­ing way more sprint­ing. What I’m see­ing is a mus­cu­lar/neu­ro­mus­cu­lar adap­ta­tion to the sprints, which is a very high-level con­trac­tion.

Think about mov­ing a pile of bricks from one side of the room to the other – I use this anal­ogy with strength train­ing a lot. You can lift re­ally, re­ally heavy weights or you could do a 1-lb. weight. If you’re only lift­ing the 1-lb. weight, all you re­ally have is that en­durance strength. Whereas, if you’re so strong that you can lift the whole pile of bricks or 300 lb., you can prob­a­bly lift 50 lb. or 50 bricks and move them across the room.

The anal­ogy to a cy­clist’s body is that the harder you con­tract, the more mo­tor move­ments you can con­tract, the faster you’ll be able to go. Cer­tainly, you’ll be able to sprint, but at the end of those en­durance races, some­thing like Leadville, you need to con­tract ev­ery mo­tor unit. You re­ally start to call on ev­ery­thing. Sprint work done pre­vi­ously will have im­proved ac­ti­va­tion pat­terns among the dif­fer­ent mus­cle fi­bres (slow-twitch, in­ter­me­di­ate and fast-twitch) and im­proved ef­fi­ciency to help you go longer.

For a sprint work­out, it could be a one-hour work­out with five sprints with lots of re­cov­ery. I would say a min­i­mum of seven min­utes re­cov­ery be­tween each of

sprints.( peter glass­ford’ your five good

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