10 Week Cycling Specific Strength Training, Injury Prevention, Core, Strength Nutrition Protocols Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff? Looking for that untapped potential? Most cyclists do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured. This program takes you step by step though a progressive strength program specially designed for cycling. Perfect for an off season or build program. This is also great to develop strength to avoid injuries. In order to gain strength you will start off by doing at least 3 strength sessions a week. You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises. Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week. We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning. Specific core training and full body recovery sessions are also included. The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead This 10 week program includes: A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com) Cutting edge strength exercises for cycling. Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance. Recovery supplement and training protocols. Weight loss supplement and nutrition protocols. Race day supplement protocols. Cold thermogenesis protocols to enhance performance, recovery and weight loss. Self assessment function movement screen to uncover muscle imbalances and weakness. Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance What artificial sweeteners to avoid.
This 8-week Base Prep Plan is the first phase of training leading to your first A-priority XTERRA event of the year. Designed to comprise weeks 1-8 of the 28-week build up to your first goal race of the year. Base Prep empahsizes improvements in technique, general strength, and the beginnings of aerobic base building. Specifc workouts are included for swim, bike, run and weight training, as well as specific details for identifying your aerobic threshold and HR training zone to follow. Workouts are progressive in all four training modalities. Weekly hours range from 8-13.5 hours with room for adjustments for more or fewer hours to fit your needs. Following these 8 weeks is a 12-week Base Plan that builds off this Base Prep Plan. Included with plan is the ability to have your questions answered by an EPC coach via email (firstname.lastname@example.org). Good luck!
This twelve week training plan is an intensive and challenging plan that assumes you have a serious commitment to racing and have age group podium goals at a Championship level Xterra event.
To start this plan you must have at least one season of Xterra racing under your belt and be a confident swimmer and mountain biker. You should have completed six to eight weeks of consistent aerobic swim, bike, run and core strength training prior to following this plan.
During most weeks on the plan you will be swimming, cycling, running, core training and stretching 3-4 times per week. Swimming workouts are paced by time, running by heart rate and cycling is paced either by heart rate or power out-put (watts). Weekly training hours vary from a low of 7:45 on a recovery week to a high of 15 hours in week seven of the plan.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This 16-week XTERRA Training Plan is designed for the serious athlete, who wants to be competitive, or have a major jump in their training and performances for XTERRA. This plan works well for major XTERRA events that are on either a Saturday or Sunday. This plan has weekly training hours that average 12, but goes as high as 15, and as low as 9. The attached details document should answer all your questions about terminology and definitions. Best of luck!
This program should be used for an athlete whose goal is to race an Xterra Triathlon and has a good fitness in the past 8-12 weeks. Most of the weeks are around 6-8 hours with some lower volumes thrown in there in the beginning. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 10 weeks out from your Xterra and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals! During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.