Strength training has become a hot topic of discussion among trainers, coaches, scientists, and athletes themselves.
These days it seems that there are as many strength training plans as there are people on the planet.
Here at the end of the season is the time we rest and recover from the hard work of racing, training, and cycling in general. At this time of year my focus toward strength training is to prep my athletes for the harder weight training ahead. Most of the time I start this phase off with body weight exercises for the first week rather than going right into the weight room. The other type of strength training that can be done during the transitional phase and also carry into the other phases of strength training is as follows: perform a set of a given exercise, rest one or two minutes, then follow with set number two, and so on for the prescribed amount of sets. The transition phase is very similar to your first easy endurance rides in the winter months. Bill is a Peaks Coaching Group elite coach, a USAC Level 2 certified coach, and a certified personal fitness trainer. Weiwen…I did an endurance race out in Utah last month with most of my training being off the bike doing Insanity (very Crossfit-ish) and a lot of Tabata type exercises. Want to Contribute?We’re always looking for enthusiastic, positive and talented writers that know their way around both a bicycle and sentence structure. Our training weekends are designed to provide you with the skills and information to make sure you are in the best shape physically and mentally to be able to succeed in your challenge and enjoy the experience of a lifetime while supporting your chosen charity. Each weekend will consist of a walk in the mountains on both days during which we will discuss many topics related to your challenge. Sunday is a more relaxing day with a short 4 hour walk and an early finish to enable everyone to get home at a reasonable time ready for work on Monday.
Looking at appropriate clothing for the challenge being undertaken and highlighting some key points. This is to prepare you for the physical effort and mental stamina needed on many of the challenges. You will learn some skills to help you travel over the varied terrain you are likely to encounter on your challenge, including the use of walking poles, setting a good pace, keeping together and going over rough ground. To organize a training weekend for your group call or email us today stating your group size, location and accommodation preference and we will forward a quotation.

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I have two races scheduled this spring: a full marathon in April and an ultramarathon (62 kilometers) in June. Assuming that you trained systematically for the first full marathon, you should be able to springboard off that training for the second ultramarathon. If you choose as your most important race the marathon, then any standard training program will do, then add the extra miles as already suggested. But when you start to push the pace or come to the end of a long ride or race, the anaerobic system is called into play. Finding the right one for you and your particular type of riding is just as important as bike fit.
This transition phase can last anywhere from two to four weeks, and the main purpose is to get started correctly with proper form and to ease into strength training without too much muscle soreness. The first is circuit training, where you do a set amount of exercises with a minimum of rest between (1 set of exercise A, then exercise B, then exercise C, and so on till all exercises are complete for the first set), then resting and starting another cycle.
There are generally no more than three sets in the transition phase, and light weights and higher repetitions (between 12 and 20) are utilized. Visit our Activus Group web page where you'll find links to all of our other inspirational sites. TrainingPeaks Personal Edition customers span the entire lifestyle continuum from elite athletes to first time competitors and everyday individuals looking to take control of their personal nutrition and fitness goals.
I have my training in place for the first race, but how should I continue to prepare for the second?
With 20 added kilometers in that second race and close to 10 weeks more of training, my fuzzy math suggests that all you need to do is continue your long-run mileage progression approximately two kilometers a week (approximately a mile or more a week for those who think in yards, rather than meters).
But if you choose the ultra as your prime goal, then I would pick a training program designed by ultrarunners for ultrarunners. Although I have run two ultras with mixed results and on another occasion ran the length of the state of Indiana (350 miles) in ten days, I try not to pose as an expert on what happens once you cross into the Dark Side where 26 miles becomes only a mark on a longer road. If you’ve worked your anaerobic system through strength training, you’ll be able to ride longer, harder, and faster before fatigue starts to set in. After the break we’ll discuss strength training for the transition phase, which prepares your body for heavier weights later on while giving you time to rest and recover.

However, this is by no means the time of year to put up the bike, sit on the coach, eat, and watch TV.
This type of training is not designed to focus on any particular body part but helps to keep the blood flowing and constantly changing.
You need to be prepared and be able to choose and use suitable clothing for whichever challenge you are undertaking.
Every Tuesday, world-renowned coach, author and athlete Hal Higdon posts and answers athlete questions here. Higdon estimates that more than a quarter million runners have finished marathons using his training programs, and he also offers additional interactive programs at all distances through TrainingPeaks. It’s the time to look over the past season, see where you did well (met your goals), look over your limiters, and start setting goals for the upcoming season.
But if an athlete finds that the upper body exercises are tough to do with body weight, we move into a weight room and find comparable exercises, such as bench presses for pushups and lat pull-downs for pull-ups. It creates a good cardio-respiratory benefit, but due to the limited rest and the varied exercises, the strength gains are minimal, and I really only recommend this during this transitional phase. In this type of strength training, it’s best to get up and move around between sets so you’re recovered and able to put your best into the next set.
I’ve been taking a Crossfit workout and reducing the weight and volume, and it works well for me. Or do you want to consider the marathon merely a longer than usual training run that will prepare you for the ultra?
To many, it doesn’t seem logical that a strength-training program (mainly an anaerobic activity) can improve cycling (mainly aerobic). This is different from circuit training, as circuit training is designed to have inadequate rest, focusing more on cardio than pure strength. During this period I also meet with them to review next season’s goals and lay out a rough ATP that may or may not include strength training.

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