Mt. Washington Hill Climb requires a STRONG BACK and oodles of MUSCULAR ENDURANCE to just survive to the top.
Whether you’re headed for a one day climbing epic like the Triple Bypass or an IRONMAN, your BACK STRENGTH, CORE STRENGTH, and Muscular Endurance are absolutely essential!
Most cyclists and triathletes believe that simply more time and more miles are the answers to the #1 BREAKDOWN within long climbing events, YOUR BACK DURABILITY. They could not be MORE WRONG or MISGUIDED and many show up at their important events, FRUSTRATED that they did not do better. I want to make sure that NEVER HAPPENS TO YOU.
In today’s Everyday Cyclist Podcast, Graeme answers listener questions about:
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Building Climbing Endurance for Flat-Landers
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Deciding on an ENERGY or WATT Plan for IRONMAN Lake Placid
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The 4 Things You MUST DEVELOP to Climb Like a God!
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Suggestions to Develop a Back that Lasts!
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Suggestions to Develop the Back Power of a Climbing God!
1. Address both your CORE and your BACK 2-3x week in a variety of FUNCTIONAL METHODS to build dynamic strength for the bike. The “functional nature” of the workouts are more important then just a nicer looking body. These workouts have MORE VALUE in-season then they do off-season and for most, FLEXIBILITY is of greater or equal value to strength! Both need to be addressed, ongoing and progressive. Never forget that.
WORKOUTS ONLY: Cyclo-CORE 2.0 and/or TRICORE10
WORKOUTS + TRAINING PLANS: CYCLO90 Base Training or if already done, CYCLO90 In-Season
2. Include at least one or more Muscular Endurance Workouts in your training plan per week. These ME workouts are pivotal in your training and need to progress from 5-10 minute chunks to as long as a full hour for advanced users developing in-season or peak level fitness. NOTE: You must be cautious in how and when you progress these ME workouts, as doing too much, too fast without the right BASE STRENGTH can lead to problems and injury!
WORKOUTS ONLY:Cyclo-CORE 2.0 and/or TRICORE10
WORKOUTS + TRAINING PLANS:CYCLO90 Base Training or if already done, CYCLO90 In-Season
3. Include at least one or more Neuromuscular High Intensity Session per week to help your core, back, and glutes ACTIVATE AT HIGHER frequencies. This increase in neuo development is why HIGHER SPINNING, combined with more CORE/BACK STRENGTH and MUSCULAR ENDURANCE works! You can not have one without the others if you truly want to climb like a cycling god. You need all three and more importantly, the right COMBINATIONS of how to balance all three assets over the course of a week or season.
WORKOUTS ONLY: Cyclo-HIT 30 Minute Sessions (included with CYCLO90 Base)
WORKOUTS + TRAINING PLANS: CYCLO90 Base Training or if already done, CYCLO90 In-Season
Another great podcast. I definitely understand the importance of back/core strength and even now I know that for the event I’m going to do in June that I need more of both at this point. I’m still six weeks out so I think I can get to a point where the back and core will be able to sustain me for the 100 mile event.
I love these podcasts that talk directly to my own areas of opportunity…namely my back. I have slight scoliosis (only very mild) but a good future for my back is based on building solid strength, something I haven’t had for a long time but am really focusing on. Thanks again Mr Street!
Great podcast as usual!! I never knew that back and core played into cycling until I starting listening to you. I have found that it is so true and know have core and back workouts in my clycling training.
Climbing is a pretty big weakness in my riding. But I have spent the last couple weeks focusing specifically on climbing HIT Sessions and Core Sessions. This weekend, I set a PR on a local climb, as well as flew by some other “stronger” riders on my Sunday group ride through the hills. I’m still not where I’d like to be, but I am seeing the results in my performances.
What I realize now is how much an Off-Season strength and endurance plan will help me. I just started riding (less than 1 year ago) and found Graeme a bit late in the season with Cyclo-90/Core 2.0. I was also adding in weekly Computrainer sessions that focused mainly on general fitness (a little Endurance, a little strength, a little VO2, etc.). I am really looking forward to just KILLING it over the upcoming Winter (yes, I am absolutely going to enjoy Summar and Fall!) with a coordinated and programmed plan on increasing strength and endurance.
I struggle at the end of group rides on the hills and when I am leading the paceline and punching a whole in the wind myself. It is all related to lack of strength and endurance. I underestmated the importance of Core workouts and have vowed to not let it happen again.
I was good to my word and did Muscle Endure + Power + Muscle Endure this morning. Feel tired (at least my legs and back) but it’s a good tired. Core must get strong.
Thank you for more great advice and information, Graeme! I learn something new that I can apply to my cycling every time I listen to one of your podcasts. I listen to each one at least twice to make sure I got all of the information.