What Strength Training Exercises Do I Need For a Full-Body Workout? To reap the benefits of strength training for cyclists, how do you know what exercises to do? We know that strength training at least once a week will help build a stronger foundation for your on-the-bike work. Strength training helps you ride faster, with…
Lose Weight and Get Stronger Through Strength Training, Better Fueling I’ve had several inquiries lately about how best to lose weight and get stronger. I will always argue that the answer is the opposite of that question: Get stronger and you will lose weight. Get stronger with heavy weight, do interval work, and you will…
Effective Strength Training for Cyclists, Runners Means Fewer Reps, Heavier Weights The science is absolutely clear: Strength training for cyclists and strength training for runners works and is critical for improved performance. And the recent research suggests we should be lifting heavier weights with fewer reps. And as an older athlete, I’m doing less volume…
Women Need Heavy Strength Training to Counter Loss of Lean Muscle Mass How do women get stronger? Women need heavy strength training. In Dr. Stacy Sims’ book Roar, she says “strong is not only sexy, it’s essential.” I see more women at the gym to lift heavy weights. For good reason. Women need heavy strength…
Weight Training for Older Cyclists and Runners Brings Better Health, Bone Strength, and Mobility Joan MacDonald was 70 years young when she started working out to deal with high blood pressure and acid reflux. Now look at her! Mike Harrington went to a personal trainer at 69-years-young to deal with weight gain and improve his…
Returning to the Gym? Move Slowly and Be Patient! Prior to the pandemic, my strength training plan in the gym was to lift heavy things to build overall strength that I could tap for on-the-bike endurance. I was deadlifting with a hex bar, using dumbbells for shoulder, back, and chest work, and doing a lot…
Get Accountability and Motivation With Foundation Strength Online Workout Plan Let’s face it: Unless you’ve been going back to a gym, your at-home workouts have not been good. Even if you use an expensive or free online workout plan, it’s a challenge to keep going. Since the pandemic caused the shutdown in March, people have…
Cycling Workouts to Improve Endurance, Aerobic Capacity, Strength, and Speed One of the biggest debates among cycling coaches is how to increase cycling endurance. If you are not a pro, or not someone who can dedicate more than 10-12 hours a week to training, time is an issue. And for those of us with a…
When we started working together, my 70-something client could barely bend her hips and knees. Within several months, she was doing squats and finding new mobility to move. One of the best parts of my job as a trainer at the WAC is working with older members who are strength training. Most of the time,…
Fitness Adaptation Takes Four to Eight Weeks I wish I had a dollar for every person at my gym who starts a fitness program, then, after a couple of weeks, never shows up again. Fitness adaptation is the reason so many people stop their exercise and training plans after four or six weeks. People with…
