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  • Strength training and endurance training are often at odds with each other,

  • but any cyclist can benefit from improvements in functional strength.

  • And what I mean by functional strength is anything that reinforces your position on the bike or helps you better transfer power to the pedals.

  • Some body weight exercises I'd recommend our spiderman push-ups, side planks, and

  • pistol squats.

  • With regards to the spiderman push-ups, we're trying to reinforce

  • core strength or trunk strength, so basically everything between the hips and the shoulders gain some benefit.

  • And then on top of that we pull the knee up to the elbow which adds an element of hip flexibility to the mix.

  • Pistol squats are basically about cultivating single leg strength and hip stability, and the movement is quite

  • simply a single leg squat where the floating leg is projected out in front of the body

  • and then the supporting leg descends all the way down until your butt is resting on your heel.

  • Then of course you have to come all the way back up without any assistance from that other leg.

  • It's pretty common for athletes to not be able to perform a complete

  • single leg squat all the way down to the ground so we take this in a more progressive nature

  • just like we do with all forms of training. Initially you might simply squat toward a stack of weight plates on a bench or

  • even onto a chair and then over time you just grow that range as long as it's safe and manageable.

  • So the side plank position is resting on your elbow and

  • balancing on your feet and then lifting your hips into a floating position simply sustaining it is the basic side plank

  • Another variation that I'm really fond of is holding a weight in the non-supporting hand,

  • reaching under the body and then returning to that extended position again. As far as strength exercises that actually involve weights

  • I prefer deadlifts and

  • planking rows,

  • which are also called renegade rows. The benefits of a deadlift are basically hip strength and

  • posterior chain strength so basically anything along the back side of the body

  • benefits from a properly executed deadlift. The movement is quite simple.

  • It's a soft bend in the knees and all the movement takes place by hinging at the hips so your back stays in a fixed position

  • throughout the entire lift and

  • basically picking a barbell up off the floor coming into a fully extended position

  • and then returning the barbell to the floor. Planking rows are rows done from a push-up position.

  • So you assume that prone position where you have a dumbbell on one side of the body so one hand supports and one hand pulls.

  • So you try not to break that plank position as you pull your elbow past the body and bring the dumbbell in contact with your

  • abdomen and then return it to the floor.

  • Strength training has to take place on a year-round basis

  • but the type of training you do at different times of year will vary.

  • Primarily you'll do most of your strength training during the base phase where your training loads are lighter and you can get away with

  • inflicting this sort of stress on your body.

  • Then when you move into the build and specialty phase strength training kind of takes a backseat to the focus on cycling and you move

  • into more of a maintenance phase.

  • When it comes to integrating these strength exercises into your TrainerRoad training plan

  • it's best to space them out as much as possible.

  • So if you do your TrainerRoad workout in the morning, do your strength training in the evening, and vice versa.

Strength training and endurance training are often at odds with each other,

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