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http://eatnakd.com/ - natural balance -real food real energy (and really fast cyclists)
it doesnt get any easier you just go faster,
if winning was easy everyone would do it,
the pain stops at the chequered flag
i thought abdominal cruch was a breakfast cereal
THE HOW TO COOK THREAD http://forum.bodybuilding.com/showthread.php?t=4311423
my blog www.ridelikeamuppet.blogspot.com
I live in Germany, right now I am in Arkansas though. I also hope to be moving to the West Coast, SF area this fall. let me know how the race in Wales goes!
Yeah, I am an amateur triathlete and amateur cyclist. I mainly focus on Olympic Distance races with the occasional sprint or also 1/2IM. How about yourself?
Yeah, racing every week is NOT a good thing; you need to pick you races. Well, you CAN race, just know that you won't win them ALL, unless you want to. Use racing as a high intensity training session if you DO race sometimes. But, yeah, it IS good to have some breaks now and then; I did WAY TOO much when I was cycling, and am only learning how much the body can adapt when you're RECOVERING now!!!1
Right, have some fun over Christmas, aye. And try not to stress too much about your training. Just talk YOUR goals over with your coach; you two sound like you need to get on the SAME page...???
I remember when I used to train in ANYTHING too - torrential rain, cold, dark at 2200, etc.; glad I don't need to do that NOW LOL. Well, you don't NEED the weights; doing stuff on the road relevant to speed and power should be enough...Make sure you weights sessions are ~30 min, probably full-body, and only 2-3 times a week, since you don't REALLY 'need' them so much...
And if you're a roadie, you don't want huge legs, anyways, mate; it's just more mass that you need to carry! LOL Different training will get you different results. Sprinters train for speed [strength] and power; roadies are endurance based, but incorporate all the other stuff in a ROAD programme, more than go to the gym...
As for sprinting, you can just practice them; try doing road sprints. Remember, sometimes the best thing to do is to just DO THE SPORT itself. Make sure your training is periodized to ensure you cover everything. Roadies don't need the gym too much, really...
If you want to improve power you should be doing like 1-6 reps; 15 reps will just work on your endurance. Also, if you want to improve on hills, DO HILLS!!! Try doing 3 hours spinning in your smallest gear over a hilly course; that's what I did when I wanted to improve my hillwork.
And i wouldn't do too much ab work; you only need to do 2 days a week, really; they're the same as any other muscles in developing, and if you squat and deadlift and do BB Row, then you use your core to srabilize there. Try sticking to the compound, multijoint stuff. What are you trying to do in the gym: strength or endurance?
A Romanian deadlift is almost like a stiff-leg deadlift, except you ahve slight flexion of the knees. If you have back problems, you don't need to lift heavy; just focus on your FORM!!! Make sure that your lower back is 'straight' all the time and doesn't round.
Not too much upper body stuff with the NZAS; did some with Justin Grace as my coach, but worked more legs and power. Core is very important to get strong. Try and be as 'functional' as you can. You need SOME upper body strength, but squats, deadlifts, power cleans all do core and some upper body. 'Throwing' single leg press and some plyometrics is good too. Depends on your event too; I focussed on the sprinting events, you sound like a pursuiter...
THE NZ Academy of Sport wrote my first programme, and didn't start until I was 18. Pretty much squats (full, to 90 degrees or lower), leg press, romanian deadlifts, deadlifts, power cleans, chest press, lat pulldown, shoulder press, tricep pushdowns, calf raises, roman chair/swiss ball back extensions and lots of abs...
