Strength, Speed, and Power Progression to Peak by Matt Russ

Proper race peaking requires that you be at your best fitness level of the season at precisely the same time as your goal race(s). This means exact timing and performing the right work outs at the right time. Performing mostly high intensity work too early in the season will slowly degrade your performance as the season progresses and leave you burned physically and mentally. You should slowly progress towards your most intense training. It is the last salvo before your peak. Conversely, performing too little high intensity work would leave you under trained and ill prepared for race intensities. Some athletes train at the same intensities, yet wonder why they do not get faster. In order to get faster you must stress the body in a way it is not used to. The body then compensates and acclimates to the specific stress, and you can then apply still greater stress levels. Your strength and power training should follow this progression as well.

A proper training program moves from the general to the specific and lower intensity efforts to more high intensity efforts as the season progresses. As you perform more short high speed efforts your overall training volume must be reduced to facilitate recovery from these harder work outs. Strength and especially power work should follow these guidelines.

The amount of time you spend working on strength or power will depend on your limiters as an athlete, your event type, and your level of experience. A smaller, underpowered athlete that is concentrating on sprint races will spend much time devoted to strength and power training, whereas a larger muscled athlete may need to devote more time to aerobic development. Generally, longer events require less time devoted to strength and power training.

Your strength work should start in the gym after a brief transition period at the seasons end. Strength training may last through the entire base season and then proceed to maintenance work as more sport specific work is introduced. It is important to remember that the purpose of strength training is to apply the increase in strength to the bike, run, or swim. Many athletes have a tough time giving up weight work even though it is degrading the effectiveness of their other more specific work outs. Specificity is one of the first rules of training. Performing heavy leg extensions will have little benefit to your cycling because the muscles do not contract in that manner. I choose multi-joint strength exercises that mimic at least part of the stride or spin. Towards the end of the base season I actually combine certain resistance routines with on the bike and run training.

The first phase of on the bike strength training involves low cadence, highly resisted intervals of 15-30 seconds, then proceeds to sustained intervals of 3-20 minutes at slightly higher cadences of 50-60 rpm. Although effort is great, there should be little heart rate reaction beyond an aerobic level which is important during the base season. The next work out would be sustained efforts of 20 minutes to over 1 hour, still at an aerobic level, and at a cadence of 70-75 rpm. All these work outs train the body to produce force aerobically and efficiently and acclimate the body for higher intensity efforts to come.

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BIO:

Matt Russ has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt has coached athletes for CTS (Carmichael Training Systems), is an Ultrafit Associate. Visit www.thesportfactory.com for more information.

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