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Showing posts from June, 2014

Track your Progress to get your Progress

Heyyy folks!

It's not unusual that in cycling sports amitious riders spend hours of training but forget to log their workouts which would help them to see progress and not to tread water. When there comes a time of failure your workout tracking will help you to analyze your training on potential sources of mistakes and sort them out.

Nowadays there are many different ways and systems of  how to log your workouts. There are traditional old school methods of keeping a classical handwritten workout diary in which you record data of your bycicle computer. Another way would be using digital divices to save your progress like smartphones with sports tracking apps like "Sportalyze Sports Tracker" and online platforms to evaluate training data like "Garmin Connect". I personally prefer a combination of both as it's interesting to see statistics and diagrams of your rides depicted by a good training software but also I find that nothing helps more understanding your…

A Monster on the Bike #3

Hi, cycling friends!

This is the last post of the series "A Monster on the Bike". As last week I presented you 2 workout routines for the gym, this week I'm going to show you a stabilisation workout to strenghten your core and round off your workout regimen.

The importance of stabilisation training is uncontroversial in cycling circles as it helps a lot when it comes to bringing power on the padals without losses. When you pull your handlbars force goes from your arms through your core down your legs until it reaches the pedals. This is the main reason why a strong midsection enhances your performance, but it's also good for preventing injuries in a fall.

As a rule for repetitions in stabilization training do as many reps as you can each set. Use your bodyweight, but also ad weight in some sets if the certain exercise allows to create some extra resistance. Do this type of workout once a week in addition to general strenght training as presented in the former blog en…

A Monster on the Bike #2

Hi everybody!

This is the continuation of last weeks topic "strength training in cycling". Check it out if you've missed it.

Today as promised I'll show you how to get  those big legs of a sprinter and strong upper body to speed up your performance on the roadbike.

I'm going to present you a good workout routine for big gains which you can do during winter months. I'll reassure you won't be the same person after this routine - you'll be Hulk on a bicycle.

I suggest to perform 2 gym workouts a week during your general endurance period as this still leaves you enough time to spend on cardio. Between the sessions plan about 3 days of non lifting. The weight you should use is at about 80% of your 1RM (one rep maximum). Rest time between sets should be at 1-2 minutes, but while doing those heavy lifts like squats and deadlifts take as much time to recover as you need. This helps managing really heavy weight in all your sets. Before you start the gym sess…