OVERVIEWEndurance athletes are accustomed to building Annual Training Plans for the phases of their sport-specific training, but are less familiar with building annual training plans for strength training. If this is you, Episode 289 of "The Time-Crunched Cyclist Podcast" features Coach Adam Pulford taking you through the steps of creating and managing your annual strength training plan. He breaks it down for novices/beginners, cyclists who are familiar/experienced in the gym, and athletes who do not have access to gym facilities. He also reveals what not to do in various parts of the season.

TOPICS COVERED

• Three types of strength training for cyclists:
  • Novice/Beginner
  • Advanced, for Endurance Performance with Gym
  • Advanced, Endurance Performance, Limited Gym Equipment
• Strength training phases with recommended set and rep ranges
• Recommended strength exercise categories
• Why cyclists shouldn't get stuck in a hypertrophy phase
• What not to do when planning strength training as a cyclist

RESOURCES

• Podcast Copy - TCC ATP Periodization with Strength Training
• Concurrent exercise training: do opposites distract? - PMC
• Community Resource Center | NASM
• Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis
• Strength training strategies to improve endurance performance | miun.se
• TCC Episodes on Strength Training:
  • https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000587336891
  • https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000509610032
  • https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000728212907

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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