Description

Look Like the Man of Steel – Gym Jones GB GB link: 128 Days Disciple Level AccessThis program was designed for a hypothetical individual with a family life and a 40-hour work week who has basic knowledge and familiarity with gym movements commonly posted on the Salvation site. The plan is geared toward beginner-to-intermediate cyclists with a focus on short distance road racing, i.e. criterium, time trial, cyclocross or road races lasting less than two hours for whom strength training in the gym can provide excellent support.The program follows a yearly schedule beginning with foundation then progressing through in-season, peaking, and off-season. Maximum volume required is 15 hours per week though the plan may be easily modified to adopt more volume as needed. The plan represents the minimum we find necessary in order to compete at a local, intermediate level as well as to maintain a sufficient amount of functional strength and mobility. The strength and mobility work is designed to complement specific bike training. Strength increases will be seen in beginner athletes, while strength maintenance will result for more advanced individuals.Although a heart rate monitor is not required to follow this plan, we find it a useful tool in order to properly hit the required intensity. Workouts will be described according to heart rate but a breathing guide is included for those to whom a HR monitor is not available. A power meter is also very useful to track output but due to the expense it is not required by this training plan. We use tools to track physiologic response because – when so little volume is possible for this hypothetical trainee – hitting and maintaining the workout intensity as it is described is essential. The prescribed intensity also limits the amount of volume one can actually do and still recover adequately to maintain it. In this particular plan the intensity trumps extra volume.  When adapting the plan individually we recommend increases in weekly volume no greater than 10-15%. This should not be done without serious, individual consideration as it may prematurely peak the athlete or have negative effects if recovery practices are not equally increased. CYCLING 228 Days Disciple Level AccessThis is the follow up month to “Cycling 1″ and that program should be completed before embarking on this program. CYCLING 328 Days Disciple Level AccessThis is the thrid month in the Cycling programming series and should follow month 2. It’s entire purpose is to build a base of cycling fitness in order to peak for harder efforts. The peak volume is 15hrs in the 3rdweek of this program in which case the gym work is reduced in order to support a tight time schedule.CYCLING 428 Days Disciple Level AccessThe 4th month in the Cycling programming series represents a build from a foundation to “racing conditioning”. The decrease in volume allows the player to increase the intensity, although there will be a slight increase in volume over the next 3 months respective to the intensity. You are not only replicating the demands of competition but specifically increasing certain physiological parameters in an order that allows them to improve efficiently. Too much of a singular kind of effort can wreck the bodies’ ability to not only recover but to improve altogether. It is even more important that you ease into this transition, the volume has been cut by nearly 40% to allow proper recovery, but use your best judgement and take more if needed. For this reason very few dedicated “Rest days” have been scheduled, instead an option of “easy spins” is always available to help efficiency and improve recovery between difficult days.CYCLING 528 Days Disciple Level AccessThe focus of cycling month 5 is to support a peak condition for as long as possible.The volume does not increase, and the intensity only varies in certain ways but not in a way that forces higher adaptation only an increase of fitness in specific spots that might be lacking.You may get faster during this period but it is not from super compensation, it is most likely a strengthening of weakness or an ability to expend energy more wisely during events.CYCLOCROSS28 Days Disciple Level AccessCyclocross is a cross-over sport. Races last from 40 to 60 minutes (generally) and the pace is fast from start to finish. A racer must be able to go hard for sustained periods but also kick and sprint. If conditions are muddy and slow a big strength reserve is needed. When the course is hard and fast then bike handling and technical skills are premium. The rider must have substantial endurance, or aerobic capacity to absorb the hard efforts of training and racing.In the old days cyclocross was an off-season sport into which road racers carried a big endurance base. The high intensity work developed strength and anaerobic tolerance while the terrain and group dynamic maintained driving skills. These days many racers focus only on cyclocross so they may start the season without an adequate base. In this condition it is difficult to tolerate race frequency or sustain fitness for the whole season.Some insist the sport depends a lot on anaerobic energy production and threshold capacity and, to be sure, the ability to instigate or follow sharp accelerations and kicks features heavily. However, too much emphasis on threshold level training, too much time spent in the anaerobic (or lactate) threshold zone during training can be counter-productive. Read the TANSTAAFL article in the Knowledge section of the public site for some info on this subject.Notes: The Red Arrow indicates a how to video available demonstrating how the particular exercise is to be performed. All of the How To videos will be found in the How To video product# indicates lbs (NOT kilos)