AUTUMN. As the season closes, get your turbo trainer out and start hammering the miles in the basement or in front of the TV. Do 3 sets of 4-6 heavy reps in the gym, with long rests between. This trains your capacity to recruit more fibres in each muscle, gaining strength without gaining mass. It also forces you to concentrate closely on technique, so you’ll strengthen your core. Work on technique with static core and gym ball exercises too, so that the dynamic movements to come will be executed with greater stability. Yoga stretches will achieve these stability goals and teach the body to move in three dimensions again.
WINTER. More repetitions in the gym with lower loads and shorter rests will allow you to include a wider variety of exercises. Select dynamic exercises that require movement in all directions, like standing cable exercises, so that you undo the linear patterning you’ve built in to your body over the season. A regular yoga practice concentrating on careful movement between postures will ensure precise control of dynamic stability in the joints. Make sure you’re expressing that dynamic stability through all the reps in the gym. Get a training partner to observe and to tell you when you’re not maintaining perfect form.
SPRING. In early spring, a 3-4 week phase of slow-tempo lifting will establish a stable foundation under heavy load. Complete 3 sets of 8-12 reps with up to a minute’s rest between sets. One leg step-ups and squats are a crucial part of the program, and gym ball jack knifes will balance the strength across the hips and lower back. Moving into May, cut to these three key exercises plus add some stability demands by combining Bosu and other balance equipment. Yoga is great for making sure you keep some sideways and rotational movement, preventing overuse of muscles in a straight line.
SUMMER. Explosive power for starting and strength-endurance for prolonged challenges are key at this point of the season, while working to prevent injuries. Powerful movements using implements like kettlebells and medicine balls can be combined with plyometric movements to develop the ability to deal with higher loads at higher speeds. One session a week with lighter loads but with more emphasis on directional changes and three-dimensional movement patterns will keep you resistant to injury in the sideways and rotational planes. These complex, powerful movements necessitate a thorough warm-up and cool-down, and longer rest periods between sets for full recovery and optimal skill execution.
LATE SUMMER. The plyometric work in the summer will have increased the muscles’ strength by developing their coordination at speed, and you can use these coordination gains to maintain and build strength. Cut the reps to 6-8 per set, completing 3 sets per exercise with around a minute between sets for recovery. Working on an unstable base, or doing one-legged exercises, will challenge the core more. The core strength developed will help to maximise power transference through the pelvis and spine from pedal to handlebars. If your racing season ends in September, spend October lifting slow and heavy to build a little muscle mass for the gym work in the off-season.