Get Stronger Faster With These 5 Tips to Increase the Intensity of Your Workouts

Boosting workout intensity for faster strength gains through weight lifting

If you want to get stronger faster, you need to increase your workout intensity to hit those fitness goals. This can be done in various ways, but today we’ll focus on five particularly effective methods when lifting weights. Increasing weight, repetitions, and sets are great ways to push your body harder and see results more quickly. You can also change the tempo of your exercises or focus on proper form to maximize the effectiveness of your training. Let’s get started!

Increase weight

Increasing weight is one of the most effective ways to improve workout intensity and build strength faster. Using heavier weights challenges your muscles in a way that lighter loads cannot, helping them grow stronger over time. To ensure you’re using the proper form, select an appropriate weight for your fitness level and gradually add it as needed. It’s also important to focus on good technique when increasing the load on exercises like squats, deadlifts, and presses to safely move more weight without risking injury. With patience and consistency, you’ll soon be able to lift heavier weights with ease!

When to increase the weight?

The best method is to add one or two repetitions to your last set for a muscle group. When you can do this for two consecutive workouts, it’s time to add 5 to 10 lbs. This is the 2 x 2 rule. Continue to do this until you hit a plateau. When you plateau, it might be time to use the next tip.

For instance, if you are doing a bicep curl on week 1. Do two sets of 10 and on your third set, go to 12. If you are successful, the next time you do this exercise, repeat the 10,10,12. If you hit the 12 again, it is time to add weight to the next session.

Increase repetitions

Increasing the number of repetitions you do in a set will also increase the workout intensity and help you build strength faster in that muscle group. Start with a weight that’s just challenging enough to complete 8-12 repetitions without losing form or fatiguing quickly, then work up to performing 15-20 repetitions with good technique. As your muscles become stronger, you can slowly increase the weight and number of reps to continue challenging yourself.

Increase sets

Another way to challenge your body and build strength faster is to increase the number of sets for each exercise. Doing more sets will put more stress on your muscles which, in turn, will force them to grow stronger. As with increasing the weight and number of reps, start by adding one or two sets per exercise, then gradually increase as needed. When you reach a point where it is too difficult to add additional sets without compromising form or fatiguing quickly, move on to the next method.

Change tempo

Changing the tempo of your exercises is another great way to increase the intensity of your workouts. Doing reps more slowly or using pause-and-hold techniques can be particularly effective for challenging your muscles and building strength. For example, you can try doing 3 seconds up and 3 seconds down on each repetition or pausing at the top and bottom of each repetition for 2-3 seconds. Experiment with different tempos to see what works best for you and your body. The goal is to get the maximum amount of time under tension.

Focus on proper form

Finally, focusing on proper form when doing exercises is key to seeing results from your intense workouts. Ensuring that each movement is performed correctly will help you engage the muscles you’re targeting, maximize the effectiveness of your training, and reduce the risk of injury. To ensure you’re using the proper form, work with a qualified trainer to learn the proper technique for each exercise and monitor your form during each set. This will ensure you get the most out of your workouts and build strength faster.

With all five methods, be smart about your rest periods. It is important to give your body time to recover between sets and workouts so you can perform at your best each time. However, don’t waste time and take too much recovery time. For sets of 10-15, 1 minute is sufficient. Maximum strength rest time is a little longer, closer to 5 minutes between sets.

By implementing these five methods, you can increase the intensity of your workouts and quickly build strength. Remember to always focus on proper form, use appropriate weights for your fitness level, and gradually increase the load. With patience and consistency, you’ll soon be able to reach new levels of strength! Good luck!

Check out some of our other strength and nutrition posts.

The 10 Essential Strength Training Exercises for

Strength and Conditioning for Cyclists

Functional Hypertrophy for Cyclist: Power of Size

The Roadmap to Committing to Your Fitness Goals

Are you having trouble committing to your fitness goals? Do you feel like you’re starting over every time you set a goal? You’re not alone. A lot of people find it challenging to stick to their goals, especially when it comes to fitness. In this blog post, we will outline a roadmap to help make the process of committing easier for you. We’ll also provide tips on how to stay motivated and achieve your desired results!

Six steps

Consistency Audit
Nutritional Repair
Macros and Proteins are King
Increase Activity Level
Get to the gym
Get Accountability

Consistency Audit

The first step is to look back over your fitness journey. How consistent have you been? If you have been inconsistent, look to see where you went off the rails. What is the typical spot in which you mess up?

The Audit

How did I get out of shape?

How did my body composition become what it is now?

How long have I been like this?

What external obstacle have you had to deal with?

What internal obstacles have you had to contend with? Excuses? Rationalizations?

By answering these questions, you will better understand where you went wrong and what you need to do to fix it. Do not start your journey based on emotions. Yes, you might find the latest workout plan on TikTok, you might not like what you see in the mirror, or there may be an event that you want to participate in. However these are great moments of motivation, but motivation alone is what has failed you in the past. You need to be smart about how you will defeat all of the items you listed in your audit. You must be honest and consider what habits must be changed and created. You have to recognize the sacrifices that you will have to make to get to your goals. Once you have done this, you can commit and make long-term changes.

Nutritional Repair

Almost every one of my clients has come to me with a goal that always leads to a discussion about nutrition. Whether they want to use the bicycle to get fit, ride a century, compete in a Gran Fondo, or other events, the discussion about body composition eventually makes it into the picture. Like many things, fitness is 80% diet and 20% exercise, the 80/20 rule. The food you put into your body will impact your appearance and feel. If you want to improve your fitness level, you need first to assess your diet. After assessing your diet, it is time to make changes. A few easy steps can be taken without calorie counting, measuring your food, or finding the latest Instagram diet.

Stop worthless snacking

The first step is to stop worthless snacking. This doesn’t mean that you can never have a snack, but it does mean that you need to be more mindful about when and why you are eating. If you are eating because you are bored, stressed, or tired, then chances are you don’t need the food. Try to find other ways to cope with these emotions instead of reaching for food. If you are truly hungry, then make sure you eat nutritious snacks to help you reach your goals. However, the desired goal is only to eat when you are hungry. In many clients, this small step is simple enough to put them in a caloric deficit to begin losing body fat.

Optimize grocery shopping

The second step is to optimize your grocery shopping. This means being more strategic about the food you buy and how it will help you reach your fitness goals. For example, if you are trying to lose weight, you will want to buy more lean protein, vegetables, and fruit. If you are trying to gain muscle, you will want to buy more protein and perhaps some healthy fats. By being more strategic about your grocery shopping, you can ensure that you have the right foods in your house to help you reach your fitness goals.

Remove liquid calories

Cola, juices, and alcohol are all empty liquid calories

The third step is to remove liquid calories from your diet. This means cutting out soda, juice, and other sugary drinks. These drinks are empty calories that will sabotage your fitness goals. Instead, drink water or unsweetened tea and coffee. If you are craving something sweet, try adding a natural sugar substitute like stevia to your drink. If you drink alcohol, reduce the consumption to twice a week, a single glass of wine, beer, or mixed drink. Besides being about 125-200 empty calories, alcohol influences sleep and increase food cravings and appetite.

These three steps typically will cause a caloric deficit and benefit the client’s body composition goal. These can have positive effects without tracking a single calorie.

Macros and Proteins are King

Now, becoming more mindful of your caloric intake is incredibly beneficial. There are numerous ways of doing this. First, the simple hand method. This is where you estimate the amount of food you eat and compare it to your palm, fist, or cupped hand. This isn’t the most accurate method, but it can give you a general idea if you are overeating. Second, food journals or tracking apps like Macro Factor or My Fitness Pal. This is a bit more work, but it can give you a better idea of how many calories you are taking daily.

Once you understand how many calories you should eat, the next step is to understand your macronutrients. Macronutrients are the three main types of food: carbohydrates, fats, and proteins. Each macronutrient has a different role in the body and affects hunger differently. Focusing on your protein will ensure enough protein in your system to help negate muscle loss during recomposition.

Increase Activity Level

The last step is to increase your activity level. This means adding some exercise to help you reach your fitness goals. It doesn’t have to be anything crazy. First, add an additional 5000 steps of walking. As time progresses, you want to move to 8k to 12k steps per day. This is in addition to the walking you currently do. This does not have to be all at once. Park at the furthest point in the parking lot away from work. Go for 10-15 minutes at lunch, and after dinner, this will add up.

Get to the gym

Confident young woman exercising with battle rope in gym

When you are looking to start forming habits to meet your fitness goals, weight training is a staple. There are numerous benefits to starting immediately. First, during a weight loss period, this will minimize the weight loss due to muscle loss. Second, it will help you build strength and muscle. Third, it can help improve your mental state. There is not a single fitness activity in which muscle strength and endurance are not part of the event. Build this strength in the gym. This gym workout does not have to be six days a week, sore all the time arrangement. This can be accomplished with the following:

3 Days per Week

Full Body
1 Hour session
5-7 exercises
Set and rep range of 3 sets, 7-10 reps

Get Accountability

The most important part of fitness and weight loss is accountability. This can be in the form of a coach, friend, or family member. Someone who will help ensure you stay on track with your fitness goals and weight loss journey.

There are numerous ways to commit to fitness goals, but these are vital steps to get you on the right track. Fitness, macros, activity level, and accountability are essential to developing healthy habits and reaching your fitness goals.

15 Tips to Stay Motivated When Training

Finding the motivation to ride your bike or go to the gym can be a question for anyone. For many people, it can be challenging to convince yourself that you want to go for a ride in the cold or when it’s dark out. It can seem like this is no fun, but training can be much more enjoyable than one might think. Here are 15 quick tips and ways to motivate yourself when training.

1. Bring a friend with you

If training alone isn’t your thing, try to find a friend who wants to go for a ride or work out at the gym as well. This way, you can motivate each other to train and have someone to meet there.

Training can be more fun with training partners, so enlist training friends to keep you motivated and working out regularly. If training alone is preferable, look online for training partners by joining forums or blogs about cycling or training.

Joining a cycling club would mean training with other people regularly and training with the same group of people each time. This is a more fun way to exercise that can keep you motivated by training with friends, training in a safe environment, training regularly, and keeping your fitness level up when training with other club members.

2. Make a training schedule

Write down what training sessions you want to do for the week and prepare yourself mentally and physically by training at those times. If training at those times isn’t possible, try as close as possible to those times. By training at the same time every day/week, you will be training consistently.

3. Include training in your weekly schedule

Include exercise in your regular timetable by scheduling training sessions on one of the days you know for sure that you can train. If possible, have training in your normal daily activities such as going to school or work. For example, training during your lunch break at work, training on the way to school, training on your way home.

4. Reward yourself after training

If it is difficult to convince yourself to go work out because of the weather outside, encourage yourself by promising yourself a treat such as a favorite meal or movie after training.

5. Make training part of your lifestyle

Find training so satisfying that exercise becomes a part of your daily life rather than training being something you dread doing. This way, training will become a more enjoyable experience overall. Consistency can form a habit in as little as 21 days, and training will become part of your everyday life in no time.

6. Plan training breaks

Training for a race or a healthy lifestyle can be rewarding and fun if the activity becomes part of your personality. However, training can also be physically strenuous on the body if done incorrectly. Train too hard, and suddenly training breaks become training slumps. A training slump can result in frustration and burnout, so it is important to train at an intensity that doesn’t wear you out. Train too hard for too long, and training becomes a chore rather than something fun, so it is essential to keep training breaks regular by training at your own pace or with rest

7. Plan training into your travel plans

If traveling somewhere, plan your training for the trip by including training sightseeing routes at your destination. For example, running the mall around Washington DC is an excellent training experience. If you can pick your hotel, look to see if they have a decent gym. Use the unknown to challenge yourself to achieve your goals in less than ideal circumstances. Can t get to your regular gym while traveling? Come up with a full-body workout you can do in a hotel room. You can’t take a bike with you; see if they have a Peloton machine or a rower in the hotel gym.

8. Let training motivate you

Think about training as being part of your life, and training can influence your other daily activities for the better You could ride to work or school because it’s a good way to start your day, ride with friends instead of taking the car and training will also be a good way to blow off some steam if you had a bad day.

9. Keep training records

Writing training logs is helpful for training motivation because it allows you to reflect on your training and monitor your progress as well as see how far you have come with training Yes, we all upload our data to TrainingPeaks but begin to use it primarily as a diary Set aside time in the morning or evening to reflect on today’s workout If you are not keen on doing it online, use a regular training log and begin a diary.

10. Train every day

If possible, train every day This includes adding in active recovery on certain days, and when you are just not motivated, try the 25% rule. Do a minimum of 25% of your typical routine. If it is the gym, put on your gym close, go to the gym and get at least a quarter of the workout done. You would be surprised how after 25%, it might be tough to stop.

11. Make training fun

If training seems like an activity that should be enjoyed instead of something one needs to do, training will feel more natural, and training will become a part of your lifestyle rather than training being something you need to do.

12. Do not be afraid to ask questions

If the training or going to the gym is still a daunting idea for training, ask training friends for advice on training plans that have been successful before. Training can seem more fun if training with people who training enjoy training.

13. Find training inspiration anywhere you can

Training alone can be a great way to destress and have some ‘you’ time to find training motivation wherever possible Training doesn’t have to be solely about a goal – training could also be training for better health and fitness and enjoying the outdoors more.

14. Training motivation, keep it fresh

Make training fun by doing new routes that are challenging or trying something new in the gym with weights. Keep training fresh so that it doesn’t feel like a chore but makes exercising enjoyable.

15. Do not compare yourself with training others

Try not to be training motivated by others’ training logs, training selfies on Instagram, or training videos on Facebook because what works for someone else might not work for you. Training is about your specific goals – if others are successful with certain workouts, don’t make it imperative that you do the same exercise.

There are many benefits to training consistently, and one of the most important is training motivation. Whi e training may seem like a daunting task and training motivation can be hard to find, training doesn’t have to be difficult Training motivation can be found in many ways and can become enjoyable instead of feeling like a chore. These tips will help you maintain training motivation consistently so that training is something you will look forward to.

This doesn’t mean we should all be training 24/7, though Training too much can cause injury and burnout if it’s not done correctly, so it’s crucial to find the balance between training enough and not too much.

The trick is figuring out how much your body needs and then sticking with this amount over time to improve your fitness level without getting hurt or feeling like you’re just spinning your wheels training-wise.

Training motivation can be hard to find, but training doesn’t have to take up a lot of your time, nor should training feel like a dreaded task. You can find training motivation in many ways, and training can become enjoyable if done in the right way, which is what these tips will show you how to do.

The 10 Essential Strength Training Exercises for Cyclists

As a cyclist, you know that you need to focus on both endurance and strength training to increase your performance. While endurance training is key for improving your cycling ability and overall fitness, strength or weight training is also essential – especially if you want to improve your power-to-weight ratio and ride harder and faster for longer periods of time. In addition to improving your cycling performance, strength training can also help protect you from injuries. So, if you’re looking to take your cycling game up a notch, make sure you add these ten essential strength training for cyclists exercises into your routine!

female powerlifter squat barbell for competition powerlifting

1. Squats: squats are an excellent exercise for strengthening the lower body specifically your quads, hamstrings, and glutes – all of which are critical muscles for proper cycling leg strength. To do a squat, stand with your feet shoulder width apart, then slowly lower yourself down until your thighs are parallel to the ground. This is your starting position. Be sure to keep your back straight and your core engaged throughout the entire movement.

2. Lunges: lunges are another great exercise for targeting the quads, hamstrings, and glutes increasing the power of your pedal stroke. To do a lateral lunge, stand with one foot in front of the other, then slowly lower yourself down until both knees are at 90 degrees. Make sure to keep your back straight and engage core muscles as you lunge.

3. Deadlift: deadlifts are an excellent exercise for strengthening your hamstrings, glutes, and back muscles. To do a deadlift, lift a barbell or weighted object off the ground by thrusting your hips forward then squeezing your glutes to stand up straight. Slowly lower the weight down again by hinging at the hip while keeping your core engaged.

4. Crunches: crunches are probably the most well-known abs exercise out there, but their benefits go way beyond core strength (which will improve your cycling performance). To do a crunch, lie face-up on the floor with your legs bent or straight and pull your ribcage down toward your waist.

5. Shoulder Press: shoulder presses are an excellent exercise for strengthening your shoulders and triceps – both of which are important muscles for cycling. To do a shoulder press, hold a barbell or weighted object over your head with your arms extended and palms facing forward. Lower it to the back of your neck, then push it up again. To help you get the most out of this exercise, be sure to engage your core throughout.

6. Dip: dips are another great upper body exercise for strengthening your triceps and shoulders, among other muscles. To do a dip, place your hands behind you on a bench or chair that’s about hip height with your fingers pointing forward. Then, lower yourself down until your elbows are 90 degrees or parallel to the ground before pressing back up again.

7. Romanian Deadlift: Romanian deadlifts are an excellent exercise for strengthening your hamstrings and glutes – both of which are important muscles for cycling. To do a Romanian deadlift, hold a barbell or weighted object in front of you with your arms straight and hands placed shoulder-width apart. Slowly bend your knees, bringing the weight down towards the ground as you keep your back straight and core tight. Make sure only to go as low as possible while maintaining proper form – there’s no need to overdo it.

8. Pull-ups: pull-ups are an excellent exercise for strengthening the muscles of the upper body, your back, biceps, and core muscles – all of which play a crucial role in cycling. To do a pull-up, hold onto the bar with an overhand grip that’s just beyond shoulder-width apart and hang from it so that your arms are fully extended. Then, pull yourself toward the bar until your chin is over it before lowering back down again.

9. Tricep Extensions: tricep extensions are an exercise that hits all three heads of your triceps (similar to how push-ups give you great results for strengthening your whole chest). To do a tricep extension, grab a dumbbell with one hand and rest the weight on your knee. Then, bend your elbow at 90 degrees in front of you so that it forms a right angle before straightening it out again.

10. Push-ups: push-ups are another classic exercise that builds strength throughout your chest for cycling – not just in your pectorals. To do a push-up, place your hands on the ground slightly wider than shoulder-width apart and extend your legs so that you’re supporting yourself with just your toes. Then, lower your chest until it almost touches the ground before pushing back up again – engage your core throughout to avoid arching your back.

Breaking a sweat and working hard is great, but you can’t neglect your strength training regimen. The ten exercises listed in this post are the perfect place to start for any cyclist looking to improve their performance by building muscle and coordination and their entire body. If you want an individualized strength training for cyclists plan that includes these specific exercises, we’re here for you! Drop us a line at [email protected] or chat with one of our coaches on Facebook Messenger today about setting up your own personalized cycling workout routine based on what muscles need strengthening most (and which ones might be holding back other areas).

Five habits that will help you become a better endurance athlete

This article will teach you habits that can help you reach your peak performance.

Endurance athletes need to maintain a balanced diet, introduce protein-rich meals, and increase types of training. People who wish to become endurance athletes have little time during their days of work or studies, so nutrition is often overlooked. They must ensure that they are fueling their bodies correctly to improve their performance levels. Reaching peak nutrition should be an essential consideration especially during an endurance training session. Food is necessary for muscle growth, repair, and maintenance throughout the body, all crucial components of endurance events.

Habit #1: Eat a balanced diet as part of your endurance athlete nutrition

Get a balanced diet to fuel your aerobic exercise

One of the most important habits you can have is to maintain a balanced diet. A balanced diet should consist of vegetables, fruits, whole grains, and lean proteins. A balanced diet also means consuming the right types and amounts of food. You should also include lean protein in their diets, such as chicken or fish. Fatty acids are also a necessity and are gained through eating a balanced diet that includes healthy fats, such as avocado and olive oil. It should not contain too much sugar or salt. Skipping meals or eating unhealthy foods can sabotage training goals and optimal performance.

Habit #2: Introduce protein-rich meals into your sports nutrition plan for endurance athletes

Endurance athletes can find it difficult to incorporate enough protein into their diets due to time constraints or lack of energy in their food choices. Protein-rich foods can help endurance cyclists with recovery after exercise as well as provide nutrients needed during long periods with minimal eating (such as long endurance races), especially for ultra-endurance athletes. Protein intake comes from different sources such as meat, eggs, and some vegetables. Find the protein-rich foods that you enjoy eating the most and base your diet around them. It is also important to get your essential amino acids which are not produced by the body and must be obtained through diet. They are crucial for repairing muscle tissue and promoting muscle growth. Some good sources include meat, dairy products, eggs, fish, and legumes.

Adequate protein intake

How much protein should I eat? The amount of protein you need varies. For endurance cyclists, endurance runners or swimmers, the most important amino acid is the branched-chain amino acids (BCAAs) sometimes eaten as supplements before intense physical activity to hasten recovery. Endurance cyclists might consume up to six grams of protein per kilogram of body weight.

When it comes to nutrition for endurance athletes, one of the most important things to keep in mind is increasing the types of training you do. This will help your body become stronger and better able to handle long periods of intense endurance training. There are many different types of training that you can do to improve your endurance.

Habit #3: Incorporate other types of training into your endurance training

Leg Day is the best day

In order to become a better athlete, you need to incorporate other types of training into your endurance training plan. This will help your body become stronger and better able to handle long periods of physical activity. There are many different types of training that you can do to improve your endurance. Some good options include strength training, High-Intensity Interval Training (HIIT) workouts, and endurance-specific workouts. You can also mix up your routine by doing interval training, which involves alternating between high-intensity exercise and low-intensity exercises. Strength training or resistance exercise is a vital component of any endurance athlete’s routine, as it helps build muscle mass and improve overall athletic performance.

Habit #4: Drink water to stay hydrated and maintain electrolyte balance

Determine your daily need per kilogram of body weight

Water is essential for sustaining life, and it’s also crucial for an athlete’s nutrition plan. When exercising, your body loses fluids through sweat and other bodily functions. Failure to replace those fluids will lead to dehydration. Dehydration can lead to decreased performance, or even worse, heatstroke. To prevent this from happening, make sure you drink fluids before, during, and after a workout. Drink a couple of bottles of water each day and follow the nutritional suggestions. For most endurance athletes it is recommended that you take in about 50 ml (1.7 fl. oz.) per kilogram body weight throughout the day. The nutrition plan should include a combination of water and electrolyte beverage or sports drink. The benefit of electrolytes is that they can help maintain their fluid balance during training sessions, particularly when this involves endurance training in hot conditions or prolonged exercise.

Habit #5: Get enough sleep to recover from endurance exercise and gain muscle strength/endurance

Muscle fatigue or just sleepy?

Getting enough sleep is important in many ways. One of the most notable benefits of getting enough sleep is gaining muscle strength and endurance. Sleep also helps your body recover from workouts, reduce cortisol levels, and improve overall endurance performance. It’s recommended to strive for eight hours of sleep each night for optimal athletic performance. There are many athletes who don’t get enough sleep. If you’re one of them, try to add an extra hour on weekdays and on weekends for a total of nine hours each night. This small change can make a huge difference in your performance. An app like Rise can help determine how much sleep you are actually getting. The app will also track your night-time movement and provide a detailed analysis of your sleep quality. Another great product is the Oura ring. It’s a wearable device that tracks your sleep, activity, and recovery. It can help you see how your habits are affecting your sleep and endurance performance.

Bonus Habit: Prepare for your event with proper nutrition habits

Endurance athletes must not wait until the last minute to prepare for an event. In other words, you must set up an endurance nutritional routine before the big day comes. Nourishment begins even before the race with proper hydration (about four days before). Proper endurance event nutrition starts the night before by eating anything that will give you good energy production without feeling too heavy or bloated on race day. It’s best to avoid high-fat foods and eat more carbohydrates/proteins. You should consider eating unprocessed foods, whole grains, fruits, vegetables, nuts, legumes, beans or seeds. Eating lean proteins like eggs or fish is also a good endurance nutrition habit. During endurance events, it’s important that endurance athletes take in electrolytes through sports drinks or chews. Hydration will depend on the length of the endurance event; endurance athletes should drink when they’re thirsty rather than force themselves to drink according to a rigid schedule. However, during long endurance events (3+ hours) you may want to start hydrating before the race begins with beverages containing electrolytes – this could help delay fatigue during your endurance event.

Wrapping it up

In endurance sports, performance is often determined by endurance and strength. Your body composition and body weight play an enormous role in predicting your optimal performance during endurance exercise.

If endurance athletes want to improve endurance performance and strength, they should make sure their nutrition habits are up to par. They should drink fluids before, during, and after a workout; for optimum hydration during endurance training sessions.

In this article, we’ve covered 5 nutrition habits that will help you become the best possible! If these sound like something you want to put into action immediately or if you have any other questions please don’t hesitate to contact us so we can provide further assistance.

Disclaimer, of course

All nutrition advice should be followed through nutritionists to maintain healthy eating habits. With a balanced diet, athletes will have more stamina to train and have an advantage over those who do not eat nutritiously. Endurance athletes must reach their peak nutrition to stay competitive during races.

nutrition

How much should I be able to lift?

One of the questions I get is how much should I be able to lift? In other words, is there a strength standard? Actually, there is an acceptable strength standard that we use for the average male and female. So if you are looking to create a goal based on how much you can lift, here is how you would do it.

First, figure out where you currently are (baseline). This is done by testing, just like your FTP test but for strength.

Start by warming up. This should be a very thorough warm-up. 10-15 minutes on some type of cardio machine, bike, treadmill, or rower. Then move to the lift that you are going to test. oh, warmup isn’t done yet. I start out with about 50% of what I think I am going to accomplish and do a set of five. I then go to about 70%, and do another 5, then 85% and do a set of 3 reps. Now I am ready to go.

I pick a weight that I know I can do that is greater than 5 reps but less than 10 reps. I do the lift to form. If I get to 10, I rack it, consider that just another warmup, and add weight. Once I get to the point that I fail on the last rep, say 6, I mark the number down and move to the next lift.

Now take that number and go to https://www.bodybuilding.com/fun/other7.htm and enter it into the 1RM calculator. Now you have the first portion of the equation.

So what lifts should I do to set a benchmark?

As cyclists, the legs and glutes are the primary movers so squat and leg press.

However, we have to have a strong posterior chain, so a deadlift is added.

Lastly, as non-professional athletes we need to ensure symmetry of our bodies, so bench press, dip, pullup, and pushups.

Here is the list:

Squat
Bench Press
Deadlift
Leg Press
Push-up
Dip
Pull up

What’s the male standard?

BWT is Body Weight

Squat – Decent – 1.5 x BWT, good – 2 x BWT, and great 2.5 x BWT

Bench Press – Decent – 1.25 x BWT, good – 1.5 x BWT, and great 2 x BWT

Deadlift – Decent – 1.5 x BWT, good – 2 x BWT, and great – 2.5 x BWT

Leg Press – Decent – 410lbs, good – 720lbs, and great 1000lbs

Push-up – Decent – 30, good – 60, and great 90

Dip – Decent – 20, good – 40, and great 60

Pull up – Decent – 10, good – 20, and great 30

What’s the female standard?

Squat – Decent – 0.75 x BWT, good – 1.25 x BWT, and great 2.0 x BWT

Bench Press – Decent – 0.5 x BWT, good – 0.75 x BWT, and great 1 x BWT

Deadlift – Decent – 1.0 x BWT, good – 1.5 x BWT, and great – 2.0 x BWT

Leg Press – Decent – 180lbs, good – 360lbs, and great 450lbs

Push-up (military style) – Decent – 5, good – 25, and great 50

Dip – Decent – 1, good – 15, and great 30

Pull up – Decent – 1, good – 5, and great 12

What should your aim be on each exercise as a cyclist?

Squat – good to great

Bench Press – decent to good

Deadlift – good

Leg Press – great

Push-up – decent

Dip – decent

Pull up – decent

Write my goal!

So you are a 175lbs cyclist and let’s say that you did your squat and did 7 at 145lbs. In the 1RM calculator, your 1RM would be 175lbs.

So your three-month goal maybe.

Increase my squat 1RM from 175lbs on 6 November 2021 to decent (262lbs) by Feb 6, 2022.

A six-month goal maybe

Increase my squat 1RM from 265lbs on 7 Feb 2022 to good (350lbs) by May 6, 2022

The off-season is where you will get your greatest strength gains. Everyone should have a few lifting goals on their training plans.

Got questions? email [email protected] or tweet your question to @kylecoaching

One-Rep Max Calculator: Target Max Strength Goals

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Functional Hypertrophy for Cyclist: Power of Size

The Power of Size for the Sprint

During the offseason, many cyclists question the benefits of getting off the bike and ‘going to the gym.’ The list of excuses ranges from truths to folklore, all designed to justify avoiding the gym. From ‘I do not want to bulk up’ to ‘there is no necessity for strength beyond the legs’, cyclists with a strength and conditioning plan are few. Cycling relies mostly on cardiovascular fitness. Some argue that you can get all the muscular strength you require on-the-bike. I argue that cycling is a power sport, so you cannot. Power is defined as the torque placed on the pedals at a given revolution. If it was only a cardiovascular activity, we should simply go back to using heart rate monitors and ditch the power meters. Therefore, throwing out at a term like hypertrophy will have cyclists sprinting away when cyclists should embrace it as one does the top step of the podium. Why? Functional hypertrophy helps a cyclist’s sprint become more explosive and faster with minimal weight gain (Poliquin Group Editorial Staff 2013).

There are two different type of muscle growth. One is typically called “functional” and the other “non-functional.” Anatomically, non-functional hypertrophy training focuses on the sarcoplasm proteins, glycogen content, and all of the non-contractile parts of the muscle. By training these items, the muscle gains size, with the minimal growth of the actual muscle fibers. To achieve this type of pump, the athlete does 3 to 4 sets of 8-12 repetitions per exercise. A cycling analogy? To get the high volume of air in the tires requires lots of low-pressure repetitions on the mechanical pump, this is what they are doing. In this case, cyclists beware, this is all volume without the strength benefit.

The second type, of hypertrophy, functional is called a myofibrillar hypertrophy. This kind of muscle growth is highly comprised of fast twitch (Type II) muscle fibers. The muscle becomes larger because of more massive myofibrils and can provide more torque moving a greater load. The primary benefit of functional hypertrophy training is a neuromuscular strength.

What to do on those Gym Days

This first rule for the gym is you should use a variation of rep ranges. The second rule is even though we are endurance athletes, we need to do more than go to the gym and simply do legs. Make each day at the gym count and do a full body workout. Chances are you will get rid of the extra ounce or two of body fat before you start putting on muscle bulk that you are concerned when climbing Alp d’Heuz.

However to gain that leg strength necessary for both climbing and sprinting, use this protocol. First, we need to talk about movement’s speed or tempo. The descent will be a controlled down, with an explode upward. Think of this as an eccentric-enhanced squat, 4-6 seconds down with an explosive upward movement. If you were focusing on size and strength did not matter, you would use higher reps a focus heavily on the contraction and tempo. Whet we want to do is break down the muscle fiber while causing a great deal of both tension and metabolic stress.

At the end of these exercises, your should feel a burn that you have only felt on a 21% grade climb. You want to fatigue greatly the muscle, develop a huge ‘pump,’ and the feeling you have had when one more pedal stroke was not possible.

The Exercises

There are the primary exercises for the workout. Twice a week, one day is doing ‘A’ and the other ‘B’. Additionally, select two workouts from the Assistance list to promote muscle balance.

Use weights that are 80-85% of your max[1] while creating time under pressure for greater than 60 seconds.

This is not just a heavy load but also increasing you metabolic stress, tension, and muscle breakdown.

Functional Hypertrophy Workout

Exercise – Tempo – Sets x Reps – Rest

A1. BB Front Squat – 40X0 (Lerwill 2013)[2] – 5 x 5 – Rest 2-3 min Video

A2. Leg Press – 40×0 – 5 x 5 – Rest 2-3 min

B1. BB Squat – 30×0 – 5 x 5 – Rest 2-3 min Video

B2. Romanian Dead Lift – 3011 – 5 x 5 – Rest 2-3 min Video

Assistance Exercise

A1. Glute Bridges / Hip Thrusters

A2. Leg Extensions – 4 sets of 5-8 reps, 5011 tempo, Rest 2 min

A3. Lunges – 4 sets of 10-12 reps, 20X1 tempo, Rest 2 min

A4. Leg Curls – 4 sets of 5-8 reps, 5011 tempo, Rest 2 min

Conclusion

Leg strength is critical for cycling. We get frequent questions asking about generating more power for a sprint or how to reduce the burn on a steep climb. The most efficient way of developing this leg strength is off-the-bike workouts. However, these exercises need to be focused on what you are attempting to achieve, and that goal should be functional hypertrophy of the lower body. The added bonus beyond cycling is that the athlete will maximize their relative strength to their body weight. You will generate your greatest amount of watts per kilogram for the entire body while minimizing body fat.

References

Lerwill, Sean. Exercise Tempo Explained. 2013. http://www.seanlerwill.com/exercise-tempo-explained/ (accessed February 21, 2016).

Poliquin Group Editorial Staff. What is Functional Hypertrophy? 2013. http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/809/What_is_Functional_Hypertrophy.aspx (accessed February 21, 2016).

[1] You can determine your one-rep max several ways. I recommend using the following calculator.

[2] The first number refers to the lowering phase (essential). The 4 is the amount of seconds to get to the bottom of the squat. The second number, 0, is the time spent at the lower part of the position for the lift. This of this as the transition from descending to ascending. Since it is a 0, then once the athlete is reaches the bottom, they should immediately begin the ascent. The third number is the ascent, ‘X’ is as fast as possible (with proper form). The fourth is the amount of ‘pause’ at the top.

Strength and Conditioning for Cyclists

Charles M. Kyle and Dana M. Stryk

During the heat generated by both warm summer days and battles in the peloton, non-cycling activities take a back seat to the race calendar. As the days get shorter and colder and time on the road turns into time on the trainer, our thoughts can turn to ways in which we can improve our on-the-bike performance using off-the-bike training. At KyleCoaching, we target two goals during the off-season: strength and flexibility improvements, and we address the former below.

Mention the phrase “weight-lifting” to 10 people and you will receive different definitions. From Arnold Schwarzenegger’s idea of “Pain is weakness leaving the body” to the Saturday Night Live parody’s of the Governator, a universally accepted theory of what to do in the gym does not exist. Below you will find our strength and conditioning philosophy, a little bit of the science of cycling and weight lifting and some general recommendations on ways in which you can use your time efficiently in the gym to increase podium probability come spring and summer.

Our Philosophy:

Very simple: Become stronger. Become faster. Race better.

Our method of strength and conditioning training will be broken down into four phases each having a physiological purpose. First acclimate your legs to the weight room, then 2) build some muscle 3) train that muscle to produce great force, and finally 4) enable that muscle to produce great force at cycling specific speeds. What makes our resistance training program cycling specific is the neuromuscular sprint work that is coupled to the lifting in phases 3 and 4.

The Science:

Weightlifting is the means to deliver more of both power and force to a cyclist’s legs, with force being the ability to simply move weight and power being the product of that force and the velocity at which the athlete can generate. For example, for a cyclist, force is the ability to push down on the pedal. Power is this ability multiplied by the velocity (speed) of the pedal stroke. From watching the Tour de France when it heads to the mountains and the sprinters move from stage victories to the groupetto, we know that sprinters and climbers require a different tool kit. Off-season strength and conditioning helps to augment existing strengths and overcome areas of weakness.

Phase 1: Anatomical Adaptation (3 Weeks)

The first phase is called anatomical adaptation, and your objective is to develop and adapt your body to the levels of intensity that will follow in later phases. Strengthening your core, strengthening your connective tissues (ligaments and tendons), and correcting your muscular imbalances are your main objectives.

Phase 2: Hypertrophy (2 Weeks)

The second phase, hypertrophy, is the muscular development phase, with the objective to build muscle mass, specifically in the prime movers, which are the muscles that do most of the work when you ride.

Phase 3: Maximum Strength (2 Weeks)

In order for muscles to be powerful, they have to be strong, strength being a key variable in power. So the maximum strength phase focuses on developing maximum strength in the prime movers of your sport. The muscles and movements used for sprinting, backpedaling, jumping, changing directions rapidly, and any other cornerback-related movements are strengthened. It’s time to train your muscles to produce more forceful contractions, teaching your brain how to “enervate” (aka contract) the muscle you’ve built in the previous hypertrophy phase. Thus, fewer sets, fewer reps and greater weight are the name of the game.

Phase 4: Power (6 Weeks)

In the power phase, strength gained in the maximum strength phase is converted into power, through Olympic-lifting, plyometric, and other ballistic exercises. The goal is to increase the firing rate of your muscles, or how fast they go, so weight is reduced.

KyleCoaching Strength and Conditioning Recommendations:

Rules of the Road:

· Prior to beginning any exercise program, please contact your physician to make sure that strength training and your health/body are compatible.

· Learn the proper lifting form and function prior to implementing any strength training program. Mimicking others in the weight room is not advisable. There are lots of examples of poor lifting technique.

· Listen to your body. Soreness = good. Pain = bad.

· If you have not executed a training program in the last month, err on the side of caution so that you can walk the next day.

· These recommendations target only the lower portion of your body. If time allows, target your upper body as well. Core strength makes us fitter overall and better in a TT or sustained climb.

General Exercises:

Two categories of strength and conditioning exercises exist: compound and specific. The former refers to exercises which target more than one muscle group while the latter targets one. As much as possible, we recommend using compound exercises.

Squats – (compound) – you have many choices, from free-weight squats with barbells or dumbbells to the Smith machine. Technique is very important. Unless contra-indicated for your body, use a stance that is the width of your pedaling stance and a complete range of motion.

Leg Press – (compound) – most common versions are the hack squat and the seated leg press. Again, stance width = pedaling stance.

Leg Extension – (specific) – classic machine. Learn how to adjust the parts of the machine so that you have a full range of motion without knee pain.

Leg Curl – (specific) – Seated and lying curl machines. Back extensions during Phases 1 and 2 are another option.

Given your workout facilities and crowding, especially after the beginning of the New Year, you may need to be creative with respect to the compound leg exercises. Traveling or stationary lunges with dumbbells are a good substitute if you cannot get to a leg press or squat machine.

Phase 1: Anatomical Adaptation (3 Weeks)

Goal: Ease your body into lifting and determine easy versus heavy weight targets.

Frequency: 2 visits per week, 48 hours rest between visits. Pay attention to your cycling training requirements – long ride and weight training on the same day are less than optimal.

Workout:

· Warmup: 10 minutes on the treadmill, easy walking.

· Exercise #1: Squat or Leg Press.

o Set #1: Warm-up set – 8-10 reps (note: depending on how much weight you lift, you may need more than one warm-up set at ascending weights)

o Sets #2-4: Main Sets

§ Weight Target: Light to Medium

§ 2-3 Sets

§ 10-12 Reps

§ Note: Goldilocks and porridge time: It will take some time to figure out the optimal weight. If you complete the first set and it was too easy, move up in weight. Too hard, lower the weight.

· Exercise #2: Leg Extension

o Set #1: Warm-up Set to make sure knees are good and the position on the machine is safe. 8-10 reps.

o Sets #2-3: Main Sets

§ Weight Target: Light to Medium

§ 2 Sets

§ 10-12 Reps

§ Note: Goldilocks and porridge time: It will take some time to figure out the optimal weight. If you complete the first set and it was too easy, move up in weight. Too hard, lower the weight.

· Exercise #3: Leg Curl

o Set #1: Warm-up Set to make sure knees are good and the position on the machine is safe. 8-10 reps.

o Sets #2-3: Main Sets

§ Weight Target: Light to Medium

§ 2 Sets

§ 10-12 Reps

§ Note: Goldilocks and porridge time: It will take some time to figure out the optimal weight. If you complete the first set and it was too easy, move up in weight. Too hard, lower the weight.

Workout Notes:

· If possible, alternate leg press and squats as the first exercise so that you do squats 1 day per week and leg press one day per week. Given gym crowding and equipment constraints, this may not be possible.

· Rest between sets: 2 minutes or so and WALK around rather than sit. Sitting = bad!!!

· Rest between exercises: 3-5 minutes.

Phase 2: Hypertrophy (2 Weeks)

Goal: Using the same exercises, time to step up to some heavier weights.

Frequency: 2 visits per week, 48 hours rest between visits. Pay attention to your cycling training requirements – long ride and weight training on the same day are less than optimal.

Workout:

· Warmup: 10 minutes on the treadmill, easy walking.

· Exercise #1: Squat or Leg Press.

o Set #1: Warm-up set – 8-10 reps (note: depending on how much weight you lift, you may need more than one warm-up set at ascending weights)

o Sets #2-4: Main Sets

§ Weight Target: Medium at the start, increasing weight by 5% for each set.

§ 2-3 Sets

§ 10-12 Reps

§ Note: Goldilocks and porridge time: It will take some time to figure out the optimal weight. Write down the weights used for future reference.

· Exercise #2: Leg Extension

o Set #1: Warm-up Set to make sure knees are good and the position on the machine is safe. 8-10 reps.

o Sets #2-3: Main Sets

§ Weight Target: Medium at the start, increasing weight by 5% for each set.

§ 2 Sets

§ 10-12 Reps

§ Note: Goldilocks and porridge time: It will take some time to figure out the optimal weight. Write down the weights used for future reference.

· Exercise #3: Leg Curl

o Set #1: Warm-up Set to make sure knees are good and the position on the machine is safe. 8-10 reps.

o Sets #2-3: Main Sets

§ Weight Target: Medium at the start, increasing weight by 5% for each set

§ 2 Sets

§ 10-12 Reps

§ Note: Goldilocks and porridge time: It will take some time to figure out the optimal weight. Write down the weights used for future reference.

Workout Notes:

· Rest between sets: 2 minutes or so and WALK around rather than sit. Sitting = bad!!!

· Rest between exercises: 3-5 minutes.

· Weight thoughts: There will be a little devil on your shoulder that tells you that the weight is heavy enough. Do you want to win next season?

Phase 3: Maximum Strength (2 Weeks)

Goal: It’s time to train this muscle to produce more forceful contractions.

Caution: If you haven’t used one thus far, you need to do so – find someone to spot you during Exercise #1 and to help launch the movement for the leg curls and leg extensions. Make sure the spotter knows what he or she is doing and is strong enough to save you should you hit failure (i.e. a spotter standing four feet away from you during your squats will not be able to “save” you if you fail).

Frequency: 2 visits per week, 48 hours rest between visits. Pay attention to your cycling training requirements – long ride and weight training on the same day are less than optimal.

Workout:

· Warmup: 10 minutes on the treadmill, easy walking.

· Exercise #1: Squat or Leg Press.

o Set #1: Warm-up set – 8-10 reps. Now that the weights are very heavy, you will need to spend more time warming up!!!

o Sets #2-4: Main Sets

§ Weight Target: Heavy at the start moving to “Oh, my goodness. I am squatting with the Garmin Team Bus on my shoulders!!!).

§ 2-3 Sets

§ 4-6 Reps

§ Note: Goldilocks and porridge time: If the first set you can hit 6, increase the weight. Anything less than 6, keep the weight unchanged.

· Exercise #2: Leg Extension

o Set #1: Warm-up set – 8-10 reps. Now that the weights are very heavy, you will need to spend more time warming up!!!

o Sets #2-3: Main Sets

§ Weight Target: Heavy at the start moving to “Oh, my goodness. I am squatting with the Garmin Team Bus on my shoulders!!!).

§ 2 Sets

§ 4-6 Reps

§ Note: Goldilocks and porridge time: If the first set you can hit 6, increase the weight. Anything less than 6, keep the weight unchanged.

· Exercise #3: Leg Curl

o Set #1: Warm-up set – 8-10 reps. Now that the weights are very heavy, you will need to spend more time warming up!!!

o Sets #2-3: Main Sets

§ Weight Target: Heavy at the start moving to “Oh, my goodness. I am squatting with the Garmin Team Bus on my shoulders!!!).

§ 2 Sets

§ 4-6 Reps

§ Note: Goldilocks and porridge time: If the first set you can hit 6, increase the weight. Anything less than 6, keep the weight unchanged.

Workout Notes:

· Rest between sets: 2 minutes or so and WALK around rather than sit. Sitting = bad!!!

· Rest between exercises: 5 minutes.

· Weight thoughts: There will be a little devil on your shoulder that tells you that the weight is heavy enough. Do you want to win next season?

Phase 4: Power (6 Weeks)

Goal: Time to fire the guns, so to speak and work on how quickly your muscles can contract and produce the pop needed to create a break or win a sprint.

Workout:

· Warmup: 10 minutes on the treadmill, easy walking.

· Exercise #1:

o This section uses plyometric movement with little weight.

o Select one exercise from the list below, targeting 3 sets of 15-20 reps.

§ Jump squats with a Smith machine or dumbbells

§ Plyo step ups with dumbbells

§ Cleans

· Exercise #2: Leg Extension

o Set #1: Warm-up set – 8-10 reps.

o Sets #2-3: Main Sets

§ Weight Target: Light to Medium

§ 2 Sets

§ 15-20 Reps

· Exercise #3: Leg Curl

o Set #1: Warm-up set – 8-10 reps.

o Sets #2-3: Main Sets

§ Weight Target: Light to Medium

§ 2 Sets

§ 15-20 Reps

· Exercise #2 and #3 advanced options:

o Set #1: Warm-up set – 8-10 reps.

o Set #2:: Main Sets

§ Weight Target: Very light to light

§ 1 Set

§ 4 minutes