After a month of transition of my training year this month, I will be starting my winter training program this November. The program consists of weight lifting, aerobic cycling on a resistance trainer, core, and jumping exercises.
On the weight lifting, there are four different phases, the first is Anatomical Adaptation phase(AA), the second is Maximum Strength phase(MS), third, Power Endurance Phase(PE), then last, Muscular Endurance phase(ME). The Anatomical Adaption phase is what I should do first starting in November, this is the time to prepare the muscles and tendons for the greater loads of the ensuring Maximum Strength phase. The repititions are very high(2-5 sets of 20-30 reps) and the speed is very slow. The purpose of this phase is improved general body strength, so more exercises are done at this time of the year than at any other. So it should take more time than any other phases.
In December is when I will start the Maximum Strength phase. The purpose is the ability to lift heavier loads to teach the central nervous system to easily recruit high numbers of muscle fibers. There are fewer exercises included in MS than in the AA phase. The number of sets are 2-6 at 3-6+ reps at a slow to moderate speed. This should be done 2-3 times a week.
January is the Power Endurance phase. The purpose of this phase is to convert the raw strength developed in the MS phase into the ability recruit many muscle fibers, and to briefly sustain their use at a high power output. Examples of this in a race situation might be attacking short, steep hills or long sprints. Should be done 1-2 times a week with 2-3 sets at 8-15 reps with fast speed.
Muscular Endurance is taken place in February. ME is at the heart of training for endurance sports, and ME phase lifting greatly benefits riders whose race endurance is a limiter. The purpose is to extend the ability to manage fatigue at high load levels by increasing capillary density and the number and size of mitochondria--the energy production sites within the muscles. Circuit training can be used in this phase. This phase should be at one session a week with 1-3 sets at 40-60 reps at a moderate speed. Jumping exercises twice a week can be included during this phase.
Exercises (in order of completion):
1. Hip extension(squat, step-up) AA, MS, PE, ME
2. Lat pull-down AA guideline all winter
3. Hip extension(lunges) AA, MS, PE, ME
4. Chest press or push-ups AA guideline all winter
5. Seated row AA, MS, PE, ME
6. Personal weakness(hamstring curl, knee extension) AA guideline all winter
7. Standing row AA, MS, PE, ME
8. Jumping drills(long jumps, jump-ups, bounces, single leg hops) during ME phase
9. Core(nine different exercises) AA guideline all winter
There is one other phase available which I don't focus on because I am 29 years old, the Strength Maintenance phase is for women and masters. Some athletes, particularly males in their twenties, seem capable of maintaining adequate levels of strength, and may not need to continue weight training throughout the Build, Peak, and Race Periods(bicycle training in the cycling season). This phase is all during the cycling season with only one session per weak with 2-3 sets at 6-12 reps.
During the winter, I don't want my aerobic fitness to decline. So the indoor trainer is the key. I should ride for 45 minutes with 30 minutes at 70-80% of maximum heart rate twice a week. I should do it on the same days I do on the weight training so I can have days in between to recover. Never do exercises on consecutive days.
