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SAMPLES | 3 Rules to Ride Amazingly Stronger!
3 Rules to Ride Amazingly Stronger!
with Cyclo-CLUB Owner, Graeme Street
Want to Ride Stronger?
Follow Our Club's 3 Proven Rules of Simple, Foundational, Time-Effective Training to Guarantee Stronger Riding and Ongoing Results that Last All Year Long
...in as little as 8 minutes a day!
New Cyclo-CLUB Member Question: Why no weights?
"I am a new member to Cyclo-CLUB and have tried a few of the workouts and have been amazed at how challenging they are. I can already feel a difference. I tried your "most hated workout" yesterday and struggled with the gearing and yes, I hated it--but thank you for pushing me. My question is about weights. I usually do 1-2 weight training workouts at the gym per week. Should I continue to do this? It seems that you don't incorporate a lot of weights into your routines. Curious as to why?"--Randy L.
Play Today's Everyday Cyclist Podcast: "3 Rules to Ride Stronger, Guaranteed!"
STRENGTH RULE 1: Focus on the core first, to decisively build your foundation of strength for stronger cycling. Then, continue to focus on the core, all year long for progressive results. Whenever you get stuck or plateau, always come back to this step.
STRENGTH RULE 2:Synergize your new core strength with upper and lower body functional movements that apply directly to the strength needs of the bike. This synergy will train your body to "work together" as one unit of strength--resulting in superior strength on the bike.
STRENGTH RULE 3: Synergize your new core AND functional strength using on the bike techniques, drills, and Cyclo-SPIN Classes available for you here in Cyclo-CLUB. This component is critical and is the breakthrough step to converting your off the bike training into astonishing results of strength on the bike!
Want to Synergize Functional Strength with Technique?
BONUS SECRET TO RIDE STRONGER ALL YEAR: When you combine all of the above simple rules and workouts together, in a simple to follow pattern, each week/month/year--you will continue to see noticeable and amazing results! The total is greater than the sum of its' parts. Keep it up and try new things.
CLUB Member Uses the Above Rules, Says "WOW!"
Hey Graeme,
Just a quick note. Hope you and your family are doing well and the snow and cold isn't getting to you too much (as part of the plan, I'll be heading out for a 2 hour ride tomorrow in 60 degree weather--makes you kinda miss FL doesn't it). I'm now in the middle of week 4 of the 90 day Offseason Fitness Blaster and I had one of those workouts today that just had me grinning. Scheduling has been such that I did the first Most Hated Workout about two weeks ago. With my trainer setup and knowing where I was physically, I used 53 X 23, 21, 19, 17, 15 (shifted each recommended cassette gear up one). That session, I got through the first three for the full 3 minutes, but could only do 2 minutes @ 17 and 25" @ 15 and I was gassed. I've been doing each day, but taking an extra recovery day here and there when needed. Today, I did the Workout using the same parameters. However, I got through all 5 reps for the full 3 minutes @ 100 rpm, and had something left in the legs (just barely on set 5 Ha!). Got off the bike and went 'Wow!'. Takes a lot to get me excited, and I was excited. Next time, I'll see what I can do with the 21-14 spread. Weight's been steady, so I'll probably insert a Fat-Loss Bootcamp in at the end of each 4 week cycle to see if I can ratchet the bodyfat down over the next couple of months. I'm excited about the way this plan's coming together. This'll get me into April, and I'll start exploring a significant event or two to target for 'Inseason'. Thanks again for the tools to making such improvements possible. Even at a few weeks from 59, it's a hoot to feel (and see) the body responding to the challenges and recoveries your programs throw at it. Now that's fun.
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