FSE Strength Training Guide
This guide will help you get the most out of your strength training
Here are some quick tips to get the most out of your strength training plan. If you have any questions, don’t hesitate to text me. I also encourage you to send me videos of any movements you’re unsure of, so I can check your form.
Listen to Your Body
If you have soreness that lasts more than a few days or affects your cycling, lift the same or less weight next workout for that area. A little soreness is ok, but we want to make sure your body is recovering in time for your next hard bike workout.
You do not Need to Lift to Failure
Based on the current science, going to failure on lifts does not speed strength gains. Leaving a few reps in the tank is sufficient and will produce the same results.
Deload Every 3-4 Weeks
Along with any endurance training you do, you should lower volume after every 3-4 weeks. These should coincide with your cycling rest weeks. You can maintain weight, but reduce volume to one set per exercise or take the week off entirely. Strength training is generally more stressful on the body than cycling, so more rest is required. You may find that weights can go up after a full week off.
Fuel Your Workout
Unlike endurance training such as cycling, a small sweet snack before lifting will improve performance. Soft fruit or anything that is easily digestible is good, and try to avoid high fat snacks. A protein shake or bar afterward is recommended, but will not help fuel your workout if consumed before.
Stay Hydrated
Like all workouts, drink to thirst unless conditions are particularly hot or humid. Then drink to a plan.
Consume More Protein
Increased dietary protein can improve how quickly we build lean muscle mass. All athletes can benefit from more protein, especially as we age. Current protein recommendations for strength training athletes is approximately 1gram/lb of body weight per day, which can be difficult to get through a normal diet and usually requires supplementation from shakes or bars. When consuming supplements such as protein powder, look for the NSF Certified for Sport label to ensure it contains no contaminants. Federal regulation of supplements is very lax and proper testing is required to ensure they are safe. Read more on supplements here.
Prioritize Form for Every Lift
Don’t reinforce bad technique with bad reps. If you can’t maintain good form for the prescribed reps, lower the weight. Sometimes our ego can get in the way of lowering the weight, but this can lead to injury. I promise, no one cares about how much you squat! 😁
Long Static Stretching Goes After
Unless you have some particularly tight muscles that hinder your range of motion or cause discomfort, stretching before lifting can reduce performance and joint stability. Dynamic stretching is an exception because it preps your functional range of motion without creating looseness (instability) in the joints.
Light Warmup Sets
Easy warmup sets are recommended before heavy, multi-joint lifts like squats, deadlifts, or bench press. These allow you to move through your range of motion and dial in your technique. These don’t count towards your prescribed sets.
Increase Weight not Reps
You may increase reps in the short term to build up to weight increases, but try to stay with the prescribed rep prescription most of the time. Rep ranges do matter and our ultimate goal is to move a lot of weight a few times, rather than a little weight many times. But it takes time to get there, so be patient.
Increase Weight Conservatively
Adding more weight too quickly can cause bad form or set you back. A good rule of thumb is the 2-for-2 rule. When you can add two more reps to your last set of an exercise twice in a row, you can add weight. 5-10lbs on upper body, 10-20lbs on lower body exercises. For some lifts, you may not increase weight for several sessions and that’s ok. But contact us if you feel stuck and can’t progress.
Don’t Push Through Pain
Intense exercise can cause discomfort, but it should be temporary. If you’re in pain after a workout beyond mild soreness, you may have an injury. If so, discontinue that exercise and reach out to us to discuss it further.
You Will Not Get Big
We use strength training to build strong athletes and humans. It will not create a bodybuilder physique or make you big. That requires much more volume and caloric intake. We want you to gain muscle, but any weight gain is usually offset by higher performance on the bike, as well as more durability. Durability means higher bone density and stronger tendons and ligaments, as well as reduced muscle loss from aging.
