Now that the race season has ended, I have begun hitting the weights again. In addition, I will continue to ride throughout the winter, but the emphasis will be on pure distance, with occasional heavy climbing days. In the past, I did tons of Spinning classes ( I am a certified Spinning instructor), but I have since stopped this insanity as Spinning is a waste of my time. Spinning is okay for the weekend warrior, but it is too much intensity for too long and does nothing for endurance. It is like aerobics classes-useless.
The goal is to improve strength and not size and it is based on 3 reps x 5-10 sets. My workouts last about 30 minutes-I don´t socialize in the gym. I get in and get out. My workout revolves around 3 main lifts: Full, ass to the calves, squats, power clean push presses and heavy dead lifts. I use no machines and I do no bench presses, curls or anything that one reads in fitness magazines. I train for functional strength and NOT for the beach. To keep my chest muscles in shape, I perform pushups, pull ups and ring training give me all the chest workout I need-It is all about technique.
Power Clean Push presses are a joining of two movements: The power clean followed by the standing shoulder Push Press.
Until the winter months, I do the following routine twice a week:
Power Clean Push Press: 10 sets of 3 reps (8 sets at 60kg, 2 sets at 70kg, 1 set at 75kg)
Dead lifts: 3 sets of 3 reps ( 1 set each of 95kg, 115kg, 135kg)
The goal here is to prevent a complete loss of strength. When the winter rolls around, I will go up much higher with the weights, while keeping the reps the same.
One can do these exercise for the rest of one´s life and avoid getting old and frail. Instead, maintains an above average body strength, great balance and flexibility.
Shoulder and upper body
http://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
Squat (Legs, back and core)
http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
3 types of Deadlift ( Back, legs and whole body)
http://exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
http://exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html
http://exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html
Power Cleans – whole body, explosive movement
