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:
Building Climbing Endurance for Flat-Landers
Deciding on an ENERGY or WATT Plan for IRONMAN Lake Placid
The 4 Things You MUST DEVELOP to Climb Like a God!
Suggestions to Develop a Back that Lasts!
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.
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!
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.