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Adaptation to strength training

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This topic contains 3 replies, has 2 voices, and was last updated by Avatar Lynda 2 months ago.

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  • #19519
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    slevitt63
    Participant

    Hi Lynda,

    I will be starting your Masters cross country base program in a couple of weeks. I am a 55 year old mountain and gravel rider/racer. I have been lifting weights with a strength focus all winter, do I need to start with the adaptation to strength training work out outlined at the beginning of the plan or use some of the workouts further in?

    Thanks,

    Steve

  • #19521
    Avatar
    Lynda
    Keymaster

    Hi Steve,

    That is a good question.

    Are all the exercises in the strength program ones you are familiar with and adapted to, or are they new movements to you?

    Coach Lynda

    • #19522
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      slevitt63
      Participant

      Hi Lynda,

      Back squat, dead lift, bench, power clean, push press, single arm snatch are all being done. I haven’t done any cable or machine exercises recently although I am familiar with them: hamstring curl, pull downs etc. I am doing CrossFit with a strength day on Saturday. The strength day fills in any exercises/ muscle groups that may have not been targeted as much. For example the Saturday might look like 4 sets back squat x 6 reps, 4 sets Bench press x 6 reps,some core and stretching.

      Steve

      • This reply was modified 2 months ago by Avatar slevitt63.
  • #19525
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    Lynda
    Keymaster

    Hi Steve,

    I recommend staying on your plan until week 4 of the Masters Base training plan and then switching to the recommended sets and reps in the plan. Dialing down the strength work a little in week 4 will give more energy and fitness returns on the bike as the cycling ramps up.

    Coach Lynda

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