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News / strength training
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Dec 31, 2014
Is the 12-Week Base Training Plan Followed by the 9-Week Triathlon Race Plan a Good Combination?
Read more →Hi Gale - I have your book "Training Plans for Multisport Athletes." I have been considering the Faster Olympic 24-Week Plan. I completed a 70.3 last September and admittedly have done very little since. I plan to start back up in January with my sights on a mid-June race. My concern with the 24-week plan in the book is the total hours and arrangement of the workouts vs. what I can fit into my schedule. I checked out TrainingPeaks and found your 12-week base plan (3.75-8.25 hours per week) and your Intermediate Olympic Plan that is 9 weeks long...
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Sep 30, 2014
How to get back to lifting weights, a sample routine
Read more → When the weather is nice enough to ride and run, it is tough for most endurance athletes to lift weights. I'm in that category. Last week, I realized it has been four-and-a-half months since I lifted weights. What?! How did that happen? Yesterday I forced myself to get back to the weight room and, like always, once there I was glad to be at it again. I usually use some variation of the exercises suggested on my supporting documents for triathlon and cycling training plans. I do add some balance exercises as well. I also like to add...
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Nov 20, 2013
New Mom and Strength Training for the Competitive Cyclist
Read more →Q. Hi Gale, I am a 37-year-old Irish girl, and recent first time mom. I just reviewed your book there on Amazon! I actually bought it a while ago when I was pregnant as was looking for advice regarding cycling during this time and post-partum. I found it really helpful. So many people try to talk you off the bike when you're pregnant! Anyway I recently dipped into your book again as I am doing some structured weights this year. I am a track cyclist and compete in most events but my favorite and best would be the 500 time trial...
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Nov 18, 2013
Plyometric Workouts for Cyclists and Triathletes
Read more →Cyclists, mountain bikers and triathletes are often hesitant to try plyometrics because they don’t know where to begin. In this blog, I’ll give you a basic floor routine that you can use to get started. Also included are instructions for more advanced athletes. General Instructions for All Plyometric Workouts Plyometric workouts need to be done on a good jumping surface. Concrete or other very hard floors should be avoided. Also, a good pair of crosstraining or court shoes should be used for plyometric (plyo) workouts. Warm-up 10 to 20 minutes on a bike or running before starting a...
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Nov 01, 2013
Training Consistency Trumps All
Read more →I often get asked the questions: “What is the best exercise I can do for strength training?” “What is the best interval workout for swimming, cycling or running?” “What is the best training plan to make me faster next season?” The single best thing you can do between now and March 1 of next year is having consistency in your training. Design a training plan that is not too little, not too much, but just right for you – to allow for consistency. This is much better than a training plan for your cycling or triathlon goals that is too...
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May 30, 2013
On-the-bike strength training workout
Read more →When I assemble training plans for triathletes, cyclists and mountain bikers there are times when I want a primarily aerobic workout; but I want an on-the-bike strength training load. I like this workout to be done on a hill, because it is easier for the athletes to keep power high and heart rate in the aerobic zone. I did this type of workout myself yesterday. Before looking at my training file, first you need to know my training zones. The zones are calculated using the table in Training Plans for Cyclists. Power Zones - Watts Zone 1 0 101 Zone...