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Strength Trining Alternatives.(8 posts)

Strength Trining Alternatives.Len J
Dec 18, 2001 5:08 AM
I am in the process of creating my 2002 training plan using Friel's book as guidance. However, when I get to the strength (force) workouts during Base 3 and Build 1 & 2 periods he (naturally) recommends hill workouts. Unfortunatly I live in an area where the longest hill is less than a 1/4 mile which will make it extremely hard to do hill workouts. He does mention that you can use headwind workouts or workouts at higher gears with low cadence to substitute for hills but he never goes into any detail about these workouts.

Does anyone have any good on the bike strength workouts that don't require hills? Any and all would be appreciated. Please give frequency, duration, how to increase intensity, etc.

Thanks in advance for your help.

Len
re: Strength Trining Alternatives.brider
Dec 18, 2001 7:48 AM
You can do high resistance work on the stationary trainer, just put a block under the front wheel to simulate the bike position of going uphill. You can go with larger section tires with lower pressure when doing the high-gear stuff.
re: Strength Trining Alternatives.Jon
Dec 18, 2001 9:05 AM
Len,

For trainer simulations or into-the-wind workouts, use the same cadences, durations, and HR
zones Friel suggests for hill workouts in the "Bible". Personally, I would suggest that you mix
up cadences and seated and standing climbing just as you would in real hills. Right now I'm
doing a once per week session on the trainer where I do 1 x 12 min. interval seated @ 80-85 rpm,
building to about 3bpm under LTHR; 1 x 12 min. standing @ 5 bpm over LTHR; and 1 x 12 min.
seated @50-55 rpm building slowly to LTHR. Seems to work as I'm bagged for about a day
afterward! Carmichael likes a strength workout in which you do five - ten "stomps". Riding along
in your 52 x 12 @ 15 mph stomp as hard as you can on the pedals, seated, for about ten to
fifteen seconds. He says it recruits fast twitch fibres like crazy. Recover 3 or 4 min. and repeat.
re: Strength Trining Alternatives.strength training alternatives
Dec 18, 2001 7:31 PM
Len,
The weight room is the perfect way to get those hill workouts in. Leg press, hamstring flex, and knee extensions and lunges will help. If you are indoors, you can raise the stationary trainer up about 2 inches. Remember that the muscles we use to climb are different than those for flats.
Deustche Telecom
re: Strength Trining Alternatives.allervite
Dec 18, 2001 9:21 PM
The muscles we use to lift wieghts are also different than the ones we use to go uphills. I'm not saying weight training does not have it's place, I do a lot of it, but you cannot substitute on the bike hill climbs with anything in the weight room.

My favorite no hill, hill workout is riding into the wind in a gear that I can barely maintain 60 RPMs in. I like to do ten minute intervals with complete recovery in between. This workout again is not the perfect hill workout. It actaully builds your power more than anything. There just is no perfect substitute for hills, but on the bike training is better than off the bike training.
re: Strength Trining Alternatives.Bender
Dec 18, 2001 10:36 PM
Another 'fun' way get a good hill simulation on a flat (no head wind required) is to clip out one leg and spin with the other. This technique really isolates the leg muscles and encourages you develop a better balanced spin. I like to see how long I can hold a constant speed with one leg and it freaks out motorist. Don't try this around friends, it just plain looks weierd and takes a little getting used to. Isolated leg training intervals are fairly intense (there's no way to cheat) so you can get a quality workout without putting in a lot of time. Just be careful with your free foot.

Cheers
Yes! very good workout. (nm)allervite
Dec 18, 2001 11:18 PM
THanks All.Len J
Dec 19, 2001 4:54 AM
Appreciate all the advice, I'll try different one's & see what works.

Len