The Time-Crunched Cyclist Podcast by CTS Step-by-Step Guide to Creating an Annual Strength Training Plan (#289)
OVERVIEW
Endurance athletes are accustomed to building Annual Training Plans for the phases of their sport-specific training, but are less familiar with building annual training plans for strength training. If this is you, Episode 289 of "The Time-Crunched Cyclist Podcast" features Coach Adam Pulford taking you through the steps of creating and managing your annual strength training plan. He breaks it down for novices/beginners, cyclists who are familiar/experienced in the gym, and athletes who do not have access to gym facilities. He also reveals what not to do in various parts of the season.
TOPICS COVERED
- Three types of strength training for cyclists:
- Novice/Beginner
- Advanced, for Endurance Performance with Gym
- Advanced, Endurance Performance, Limited Gym Equipment
- Strength training phases with recommended set and rep ranges
- Recommended strength exercise categories
- Why cyclists shouldn't get stuck in a hypertrophy phase
- What not to do when planning strength training as a cyclist
RESOURCES
- Podcast Copy - TCC ATP Periodization with Strength Training
- Concurrent exercise training: do opposites distract? - PMC
- Community Resource Center | NASM
- Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis
- Strength training strategies to improve endurance performance | miun.se
- TCC Episodes on Strength Training:
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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
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