Over the Christmas holidays, training and exercising take a back seat to family commitments. Should training or exercise be possible, routines are often disrupted for a variety of reasons. For me, training was possible as I complete my workouts in the early hours of the morning before anyone else is awake. However my typical routines were disrupted as I was away at my in-laws for a few days. Without the bike or the convenience of a gym I had to improvise. Fortunately I was able to plan ahead, rework my training schedule and include a recovery week to break up my initial strength building weight lifting phase. The recovery week was very much needed anyway.
The following workout worked well for me as it required only me, a chair or stairs and a dumbbell. It worked my cardiovascular system, core, stability, strength and power and was not easy by any stretch.
Workout #1
I performed each of the following set of exercises 3 times in the order below for 30 seconds, completing the first set slowly and increasing the speed and intensity in subsequent sets. The total workout time was 10 minutes and 30 seconds.
Jog - jog on the spot
Jumping Jacks
Log Jumps - jump side to side as if jumping over a log.
123 Heisman - stutter step side and then bring your alternate knee up and touch your elbow (if stepping to the right, bring your left knee up to your right elbow)
Butt Kicks - jog on the spot and kick your glutes with your heels
High Knees - jog on the spot and bring your knees as high as possible
Power Jacks - like jumping jacks but dropping into a squat
Stretch
Performed a variety of stretches and yoga poses I would typically do.
Workout #2
I performed each of the following exercises in the order below 3 times. If I couldn't complete all the reps, I stopped, rested and continued until all the reps were complete. The rest period was relative to the number of reps remaining in the set. So for instance if I completed 15 of the 25 reps, I rested for 10 seconds (25 - 15) then continued.
Day 1
Standard Pushup - 25 reps
Bent Over Rows - 25 reps
Step-ups - 15 reps
Day 2
Dumbbell Shoulder Press - 25 reps
Dumbbell Upright Row - 25 reps
Single Leg Squat - 15 reps
Day 3
Decline Pushup - 15 reps
Prone One Arm Bent Over Row - 15 reps
Vertical Jumps - 15 reps
Stretch
Performed a variety of stretches and yoga poses I would typically do.
Friday 30 December 2011
Monday 12 December 2011
Winter Cycling - Beating the Indoor Monotony
Here in Southern Ontario, winter riding is for the most part do-able providing the roads are clear of snow and ice. The real issue is temperature as it can drop as low as -15 to -20 degrees Celsius. The coldest temperature I have ridden in while still remaining somewhat comfortable is -2 degrees Celsius without wind-chill. Those were in my younger days… these days my preference is riding inside.
Riding inside isn’t for everyone. It can be boring and monotonous, riding miles nowhere on a stationary trainer reading a book, watching television or day dreaming. To keep myself alert, to challenge my bike handling skills and to perfect my pedaling technique, I prefer to ride inside on rollers rather than a stationary trainer.
Some dismiss the use of rollers as an effective training device due to their limited resistance capabilities. In my experience, I find the rollers provide an adequate amount of resistance for recovery rides, endurance rides, steady state intervals, lactate threshold intervals and in the saddle sprints. The resistance can be adjusted through the choice gearing and/or tire pressure or alternatively, through the use of a different cylinder circumference. The smaller the cylinder’s circumference, the more resistance will be felt. It is possible to spin out on rollers and exceed speeds in excess of 100km/h, but I challenge anyone to attempt to do this for any duration longer than a minute!
Riding the rollers and the resulting alertness required to maintain your balance is generally enough to pass the time. However, I find adding a series of intervals passes the time quickly and provides an adequate workout.
In my current base preparation, I am mixing between muscle tension and steady state intervals while also completing muscle and strength development in the gym. For muscle tension intervals, I choose the largest gear and ride at a low cadence such as 50rpm for the desired interval duration. I do not worry about heart rate zone for muscle tension intervals. For steady state intervals, I choose a gearing that I can maintain a cadence of 90 to 95rpm for the desired interval duration and maintain my heart rate in my preferred workout zone.
My preferred workout zone is derived as a percentage of my anaerobic threshold (ATHR). I obtained my anaerobic threshold by completing two 8 minute efforts as hard as possible. For this, again I choose a gear I believe I can maintain a cadence of 90-95rpm for the full 8 minutes. At the end of each 8 minute effort, I recorded my average heart rate. After the second 8 minute effort, I recorded highest average heart rate as my anaerobic threshold heart rate. For me, this is 180bpm.
My Heart Rate Zones:
Z1 ( < 80% ATHR ): < 144bpm
Z2 ( 80% - 89% ATHR ): 144 – 162bpm
Z3 ( 90% - 93% ATHR ): 162 – 169bpm
Z4 ( 94% - 100% ATHR ): 169 – 180bpm
Z5 ( > 100% ATHR ): > 180bpm
Z2 ( 80% - 89% ATHR ): 144 – 162bpm
Z3 ( 90% - 93% ATHR ): 162 – 169bpm
Z4 ( 94% - 100% ATHR ): 169 – 180bpm
Z5 ( > 100% ATHR ): > 180bpm
The following is a sample of a steady state (SS) workout I performed recently. My HR hovers in the upper bounds of Z2 between 155 and 162bpm:
Warm-up ( 20 minutes )
4 minutes ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
1 minute ( Z3 )
1 minute ( Z1 )
2 minutes ( Z3 )
6 minutes ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
1 minute ( Z3 )
1 minute ( Z1 )
2 minutes ( Z3 )
6 minutes ( Z1 )
Intervals ( 70 minutes )
5 x 10 min Z2 w/ 5 min rest Z1
Cool-down ( 20 minutes )
20 minutes Z1
Total Workout Time: 110 minutes
Over the course of my base period, I will adjust both the interval duration ( Z2 ) and rest ( Z1 ) to continue to challenge myself. I will not adjust the intensity (increase my heart rate zone target) or cadence. Cadence will always remain within the 90-95rpm so gearing may be adjusted accordingly.
Monday 5 December 2011
Get Big or Go Home
Over the last three months I have been following my first structured weight lifting program to develop muscle and strength which I hope will yield some benefit on the bike. Unfortunately I did not think of all the ways to gauge my progress ahead of time such as measurements, maximum rep weight or photos and have only the mirror and my workout log to reflect upon. I have completed my third and final Hypertrophy mesocycle which accounts for half of my six months Preparatory Phase. Overall I am satisfied with my progression but have identified a few key elements that I need to improve upon should I hope to obtain maximum results from a weight lifting program.
My Preparatory Phase began in September with three one month mesocycles that consisted of four one week microcycles, three of which build from one week to the next and the forth for recovery and adaptation. Each microcycle included three days of weight lifting, three days of low intensity / moderate mileage cycling with some muscle tension and/or steady state intervals and one day off. Each mesocycle also built from one month to another as my schedule shows below.
Key Components of My Program
Unlike more traditional forms of weight lifting where specific body parts are targeted such as Chest & Back, Legs & Abs and Arms & Shoulders, my program involved compound exercises that consisted of single push, pull and squat/deadlift exercises. This allowed me to accomplish more in less time with less fatigue and soreness. With compound exercises, you recruit more muscles into every exercise. The squat for example recruits the gluteals, hamstrings, quadriceps, adductors, spinal erectors, calves and every stabilizing muscle from your neck to your feet. I also attempt to recruit more muscle fibres by lifting heavy, lifting fast or a combination of lifting heavy and fast where possible.
I did not follow traditional sets of reps such as 3 sets of 10 reps. Rather given the targeted workout load such as super heavy, heavy, medium or light, I completed a targeted number of reps. How I got there did not matter. For a heavy day, my target number of reps would be 25, so I might get there by doing 5 sets of 5 reps or 1 set of 6 reps plus 3 sets of 5 reps plus 1 set of 4 reps. What mattered was ensuring I completed each rep as fast as possible with proper form and with a good range of motion. If any of those three conditions were not met, I stopped the set, rested and continued until all targeted reps were complete. Of course, this all did not come without challenges.
The Workouts
Twelve different exercises were completed over three days with varying degrees of load during each mesocycle. Each workout consisted of one upper body pull exercise, one upper body push exercise, a variation of a squat or deadlift and one accessory type exercise. For both the upper body push and pull, different angles were incorporated in each workout. For instance upper body pulls on day one I would do a chin-up (vertical pull down), day two a seated row (horizontal pull) and day three a high pull (vertical pull up). This ensured more muscles were recruited overall in the course of the week. Likewise for lower body exercises, each day I would do a variation of a squat or deadlift. So day one I would do a deadlift, day two a Bugarian split squat and day three a front squat. Not all exercises were completed with both arms and both legs. Single arm and single leg exercises were incorporated to facilitate recruitment of stabilizing muscles such as the Bulgarian split squat, one-arm cable pulley row and one-arm dumbbell bench press. And finally, accessory type exercises were included to isolate a specific muscle group and / or assist in the development of grip strength that would aid in lifting heavier weights as I progressed. Examples of those exercises included dumbbell standing single leg calf raises, dumbbell standing triceps extensions or hammer curls.
Due to the challenges that I outline below, I did incorporate some additional leg exercises such as box squats, hamstring curls and utilized leg machines such as the leg press and hack squat. No more that one additional leg exercise was included in any given workout.
The Challenges
Since following this program approach, the two most compelling challenges that I faced have been range of motion and the ability to lift heavy. A good range of motion allows you to go deeper on your lifts and decreases the chances of injury. My upper body range of motion is limited by the effects of my separated shoulder. Although I can go relatively deep on a bench press, there is considerable discomfort if not pain and I have to be very careful and mindful of the weight. For lower body, the flexibility in my hamstrings and ankles limit my range of motion in the traditional squat and deadlifts. With the limited range of motion, the effectiveness of the move is limited as to the benefit.
Lifting heavy is relative to the one repetition maximum weight that can be lifted and is obviously different for each person. Certain exercises limit the weight that can be lifted safely and without a spotter and is likely far less than the maximum you could otherwise lift. The bench press for instance requires a spotter to assist with heavy and super heavy weight. To compensate for this, I would use either the Smith Machine or use dumbbells. For exercises such as deadlifts, grip strength is necessary to lift heavy and super heavy. Without adequate grip strength (or the use of straps), the maximum weight that can be lifted is limited. To increase my grip strength, I would do single leg calf rises as I would use extremely heavy dumbbells. Additionally, I would do single leg Romanian Deadlifts, again with heavy dumbbells. Still with inadequate grip strength, I was limited to the maximum weight I could lift on the deadlift. To compensate for this and to ensure I built the most leg strength possible, I would incorporate the machine leg press and hack squat to lift maximal weight while using the deadlift and squat as much as possible but at a much lesser weight.
The Results
As I mentioned above, I neglected to take any before measurements or pictures so there is little I can share to demonstrate the results. Over the three months, my weight has increased approximately 6lbs while maintaining more or less my hydration and fat levels. There are definitely noticeable changes in my physique but nothing too startling.
Next Steps
I’m moving on to a three month strength focused period. This period will consist of similar workouts but the weight will remain medium (8-10 rep max) to super heavy (2-3 rep max) and up to 30 minutes of cardio primarily on the stepmill or elliptical. Again, each cycle will build from one to the next. The cycling portion during the first month will remain the same, muscle tension with steady state intervals where possible and where fatigue allows. The last two months I will start incorporating on the bike resistance training and sprints. The duration for my cycling workouts will max out at approximately 2hrs to 2.5hrs as my riding at this time is anticipated to be indoors due to snow.
My Preparatory Phase began in September with three one month mesocycles that consisted of four one week microcycles, three of which build from one week to the next and the forth for recovery and adaptation. Each microcycle included three days of weight lifting, three days of low intensity / moderate mileage cycling with some muscle tension and/or steady state intervals and one day off. Each mesocycle also built from one month to another as my schedule shows below.
 |
| 3 month Hypertrophy Weight Lifting Phase and 3 of 4 month Foundation Cycling Phase |
Key Components of My Program
Unlike more traditional forms of weight lifting where specific body parts are targeted such as Chest & Back, Legs & Abs and Arms & Shoulders, my program involved compound exercises that consisted of single push, pull and squat/deadlift exercises. This allowed me to accomplish more in less time with less fatigue and soreness. With compound exercises, you recruit more muscles into every exercise. The squat for example recruits the gluteals, hamstrings, quadriceps, adductors, spinal erectors, calves and every stabilizing muscle from your neck to your feet. I also attempt to recruit more muscle fibres by lifting heavy, lifting fast or a combination of lifting heavy and fast where possible.
I did not follow traditional sets of reps such as 3 sets of 10 reps. Rather given the targeted workout load such as super heavy, heavy, medium or light, I completed a targeted number of reps. How I got there did not matter. For a heavy day, my target number of reps would be 25, so I might get there by doing 5 sets of 5 reps or 1 set of 6 reps plus 3 sets of 5 reps plus 1 set of 4 reps. What mattered was ensuring I completed each rep as fast as possible with proper form and with a good range of motion. If any of those three conditions were not met, I stopped the set, rested and continued until all targeted reps were complete. Of course, this all did not come without challenges.
The Workouts
Twelve different exercises were completed over three days with varying degrees of load during each mesocycle. Each workout consisted of one upper body pull exercise, one upper body push exercise, a variation of a squat or deadlift and one accessory type exercise. For both the upper body push and pull, different angles were incorporated in each workout. For instance upper body pulls on day one I would do a chin-up (vertical pull down), day two a seated row (horizontal pull) and day three a high pull (vertical pull up). This ensured more muscles were recruited overall in the course of the week. Likewise for lower body exercises, each day I would do a variation of a squat or deadlift. So day one I would do a deadlift, day two a Bugarian split squat and day three a front squat. Not all exercises were completed with both arms and both legs. Single arm and single leg exercises were incorporated to facilitate recruitment of stabilizing muscles such as the Bulgarian split squat, one-arm cable pulley row and one-arm dumbbell bench press. And finally, accessory type exercises were included to isolate a specific muscle group and / or assist in the development of grip strength that would aid in lifting heavier weights as I progressed. Examples of those exercises included dumbbell standing single leg calf raises, dumbbell standing triceps extensions or hammer curls.
Due to the challenges that I outline below, I did incorporate some additional leg exercises such as box squats, hamstring curls and utilized leg machines such as the leg press and hack squat. No more that one additional leg exercise was included in any given workout.
The Challenges
Since following this program approach, the two most compelling challenges that I faced have been range of motion and the ability to lift heavy. A good range of motion allows you to go deeper on your lifts and decreases the chances of injury. My upper body range of motion is limited by the effects of my separated shoulder. Although I can go relatively deep on a bench press, there is considerable discomfort if not pain and I have to be very careful and mindful of the weight. For lower body, the flexibility in my hamstrings and ankles limit my range of motion in the traditional squat and deadlifts. With the limited range of motion, the effectiveness of the move is limited as to the benefit.
Lifting heavy is relative to the one repetition maximum weight that can be lifted and is obviously different for each person. Certain exercises limit the weight that can be lifted safely and without a spotter and is likely far less than the maximum you could otherwise lift. The bench press for instance requires a spotter to assist with heavy and super heavy weight. To compensate for this, I would use either the Smith Machine or use dumbbells. For exercises such as deadlifts, grip strength is necessary to lift heavy and super heavy. Without adequate grip strength (or the use of straps), the maximum weight that can be lifted is limited. To increase my grip strength, I would do single leg calf rises as I would use extremely heavy dumbbells. Additionally, I would do single leg Romanian Deadlifts, again with heavy dumbbells. Still with inadequate grip strength, I was limited to the maximum weight I could lift on the deadlift. To compensate for this and to ensure I built the most leg strength possible, I would incorporate the machine leg press and hack squat to lift maximal weight while using the deadlift and squat as much as possible but at a much lesser weight.
The Results
As I mentioned above, I neglected to take any before measurements or pictures so there is little I can share to demonstrate the results. Over the three months, my weight has increased approximately 6lbs while maintaining more or less my hydration and fat levels. There are definitely noticeable changes in my physique but nothing too startling.
Next Steps
I’m moving on to a three month strength focused period. This period will consist of similar workouts but the weight will remain medium (8-10 rep max) to super heavy (2-3 rep max) and up to 30 minutes of cardio primarily on the stepmill or elliptical. Again, each cycle will build from one to the next. The cycling portion during the first month will remain the same, muscle tension with steady state intervals where possible and where fatigue allows. The last two months I will start incorporating on the bike resistance training and sprints. The duration for my cycling workouts will max out at approximately 2hrs to 2.5hrs as my riding at this time is anticipated to be indoors due to snow.
 |
| 3 month Strength Weight Lifting Phase, 4th month of Foundation Cycling Phase and 2 of 4 month Preparation Cycling Phase |
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