Author Topic: Cycle Commuting + endurance adaptations  (Read 1699 times)

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gukl

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Cycle Commuting + endurance adaptations
« on: April 30, 2015, 03:29:06 am »
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So I've got myself a bike that I'll be using for commuting (7 miles each way atm) and perhaps for longer rides on weekends.

How will this effect my strength/power training and what can I do to minimise negative effects?

Obviously my calorie intake will have to increase and I'll have to stretch more.

Anybody else cycle + strength train?

Maybe soon I'll look like this


LBSS

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Re: Cycle Commuting + endurance adaptations
« Reply #1 on: April 30, 2015, 09:20:05 am »
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image broken. bike commuting, once you adapt to it, can probably only be good unless you get hurt.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses