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{"id":4187,"date":"2014-09-04T17:23:24","date_gmt":"2014-09-04T21:23:24","guid":{"rendered":"http:\/\/tailwind-coaching.com\/?p=4187"},"modified":"2018-04-19T14:08:25","modified_gmt":"2018-04-19T18:08:25","slug":"strength-training-for-cyclists-part-2-podcast-43","status":"publish","type":"post","link":"https:\/\/tailwind-coaching.com\/2014\/09\/04\/strength-training-for-cyclists-part-2-podcast-43\/","title":{"rendered":"Strength Training For Cyclists – Part 2 (Podcast #43)"},"content":{"rendered":"

In part 1 of “Strength Training For Cyclists”<\/a> I talked about how your body adapts to different kinds of exercise. \u00a0We learned about the concept of different pathways that create physiological adaptation and a touched on a couple of ways these pathways interact with one another, turning you into a sharp physical specimen where there used to be couch potato.<\/p>\n

But there was a problem: I covered all these concepts about how your body uses some common physiological mechanisms to build fitness in different muscle types, that's true. \u00a0But the one thing not talked about was how to put all that sciency stuff together. \u00a0I'll tackle that in detail in today's podcast, so click through the break and check out the show notes.<\/p>\n

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http:\/\/media.blubrry.com\/tailwindcoachingpodcast\/p\/robdamanii.com\/wp-content\/uploads\/2014\/09\/strengthtraining2.mp3<\/a><\/audio><\/div><\/div>

Podcast: Play in new window<\/a> | Download<\/a> (Duration: 53:51 — 73.9MB)<\/p>

Subscribe: Android<\/a> | RSS<\/a><\/p>\n

$\"Giant$ <\/a>Strength Training For Cyclists Show Notes:<\/h2>\n
\n
@11:20 \u00a0– A great listener question: how do all those pathways from the last episode ultimately end up influencing our fitness?<\/li>\n
@19:13 \u00a0– Integrating strength work into your cycling, including specific strength workouts and equipment that will help you to build the muscular strength you need to be monstrous on the bike. \u00a0I'll include body weight exercises that you can do to help develop your balance and core fitness (and get some weight workout while traveling, too.) \u00a0I'll talk about\u00a0on-bike work designed to integrate all the heavy lifting benefits you're building.<\/li>\n
@43:40 – Nutritional considerations to help build strength and fitness on the bike (basically, how to prime those pathways and how to eat to maximize your fitness gains.) \u00a0I'll also talk about exercise and meal timing that will give you the competitive edge.<\/li>\n<\/ul>\n
And just because I'm a stickler for doing things (relatively) right, I'm going to include a couple links to products and exercises that I not only use, but find to be very helpful in building strength, endurance and general fitness.<\/p>\n
Kettlebell Moves<\/strong>
\nKettlebell swings<\/a>
\n One arm kettlebell swings<\/a>
\n Pirate chops<\/a>
\n Goblet squats<\/a>
\n Clean (and press)<\/a>
\n Figure 8s<\/a>
\nHeavy Lifts<\/strong>
\nDeadlifts (wide stance and narrow stance)<\/a>
\n Lunges<\/a>
\nSquats – Front<\/a> and Back<\/a>
\n Bulgarian split squats<\/a>
\n Pistol squats<\/a>
\nBodyweight Exercises<\/strong>
\nLunge walking<\/a>
\n Glute bridges<\/a>
\n Mountain climbers<\/a>
\n Spider pushups<\/a><\/p>\n
For those of you who don't have a gym membership (or just flat out don't want to go to a gym) you can spend a few dollars and pick up the equipment needed to build yourself your own little home gym.[easyazon_link asin=”B0040XP7NS” locale=”US” new_window=”yes” nofollow=”default” tag=”taicoaandthed-20″]CAP Barbell 110-Pound Weight Set[\/easyazon_link]\n[easyazon_link asin=”B00D6D46L2″ locale=”US” new_window=”yes” nofollow=”default” tag=”taicoaandthed-20″]Kettlebell(s)[\/easyazon_link]\n[easyazon_link asin=”B0016BQG50″ locale=”US” new_window=”yes” nofollow=”default” tag=”taicoaandthed-20″]Swiss Ball[\/easyazon_link]\n[easyazon_link asin=”B00AQ4F19K” locale=”US” new_window=”yes” nofollow=”default” tag=”taicoaandthed-20″]BOSU Balance Trainer[\/easyazon_link]\n
As always, if you enjoy what you hear,\u00a0head over to the\u00a0 Tailwind Coaching Podcast on iTunes<\/a>\u00a0and rate it 5 stars.\u00a0\u00a0Don't forget to post any questions to the\u00a0 Tailwind Coaching Facebook page<\/a>, and don't forget to support our sponsors and help to keep this podcast free, and help me to get this information to more people and help grow the racing community.<\/p>\n
Now that we're\u00a0winding down the\u00a0competitive road season, you might want to think about reloading for the fall cyclocross season! \u00a0Check out my\u00a0 modular training plans in my online store<\/a>\u00a0and get running on the way to\u00a0 some killer cyclocross fitness<\/a>. \u00a0And don't forget to save 10% with the coupon code\u00a0in this week's podcast.
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"
Last time I talked about how our body adapts to exercise, including strength training. In this podcast, I’ll tell you how to integrate that strength training into your cycling.<\/p>\n","protected":false},"author":1,"featured_media":11759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[130,64,85,101,120,116,106,38],"tags":[189,175,178,183,134,68],"yst_prominent_words":[427,1133,3443,4445,247,1782,402,1217,1779,1781,1778,1780,504,438,1054,779,507,437,268,1784],"wppr_data":{"cwp_meta_box_check":"No"},"jetpack_featured_media_url":"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2014\/09\/Strength-Training-for-cyclists-part-2.png","_links":{"self":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/4187"}],"collection":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/comments?post=4187"}],"version-history":[{"count":2,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/4187\/revisions"}],"predecessor-version":[{"id":13444,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/4187\/revisions\/13444"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/media\/11759"}],"wp:attachment":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/media?parent=4187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/categories?post=4187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/tags?post=4187"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/yst_prominent_words?post=4187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}