Season over 2022 and while we take a few days off to reflect on this, We begin to plan and get excited about what awaits us next year.. This year you want to do better, take one more step in your performance and you have decided to take strength work seriously and maintain it throughout the year.

From here we reinforce that decision since, from the perspective of sports performance, Strength improvement is directly related to greater chances of sporting success. With this thread we are going to try to help you understand and know how to do strength work for your next season.

The strength improvement process is developed structured in phases that repeat periodically during the season. Each phase will have a specific objective and all will have the general objective of specific strength improvement.

Today we will focus on the development of the first phase, which we could divide into two., execution technique training phase and structural training phase or anatomical adaptation.

The objectives of this block are:

Learn to execute the exercises in the training program correctly. Adapt joints and soft tissues to support higher loads.

The first training sessions should go aimed at good practice and execution of the main exercises. Younger or novice cyclists should do more sessions (of 2 to 3 weeks) while more experienced cyclists may only need to spend two to four sessions to master this period. The sessions will be characterized by performing both main and complementary exercises, with very low loads or with self-loads, with few repetitions and a lot of rest time. It is necessary to be cool to be able to perform the exercise focused on the execution and perception of the muscle groups that are involved..

Once these sessions have been completed, we should master the execution of exercises such as squats, the strides, jumps of different types and different heights, some core exercises (abdomen, lumbar, glutes) simple, as well as being familiar with gym machines and equipment such as the press, the TRX, bosus, etc.

In the following sessions we will fully enter the anatomical adaptation phase. This period can last from two to 4 weeks depending on experience or how adapted you are to strength work.

The sessions will be characterized by having several main exercises that we will perform with low and moderate loads that we will increase with the passing of the sessions. Exercises with a high degree of range of motion (deeper squats), global (several muscle groups). The number of repetitions will generally be high (more than fifteen), with several series per exercise and with moderate breaks. The execution speed can range from moderate to high. We must begin to adapt to perform executions at higher speeds each time (in its concentric or thrust phase). And we should include dto three weekly sessions, strength work being priority even over sessions on the bike or other.

These sessions will also have a high number of complementary exercises such as core work. We call core the set of central muscles of our body (abdomen, lumbar, glutes, pelvis and deep muscles of the spine). Although it is true that we have called them complementary, In this adaptation phase, they must be given great importance since their improvement is directly related to the prevention of injuries and improving the functionality of other muscle groups. You should know that the main function of the core is the stability and protection of your structures., so in your first sessions do not complicate yourself with performing very difficult exercises.

Planks in different positions, glute bridges, and other exercises that involve keeping your body stable in a situation of imbalance will help you gain muscle tone and improve proprioceptive capacity. As you get better at this type of work, Add exercises that primarily work on the lateral flexion planes, twisting or twisting, and flexion/extension of the trunk and hip. A couple of exercises for each plane with moderate repetitions will help you gain the useful strength necessary to gain the necessary muscle tone to continue progressing in your strength sessions.

It is also common to progressively add the work of pliometría like jumps. It can be a good ally for coordination improvement, as well as introduction toExplosive strength and improved muscle stiffness which can help in the future to better transmit force on the pedal. Start by introducing jumps to low boxes or benches. Progression should seek to jump higher, reduce arm momentum or eliminate it, and even jump with just one leg.

If you follow all these instructions, after After four to eight weeks of work increasing the intensity and number of sessions you should notice a change in strength levels, mastering the exercises and even, if you have been controlling it, in the body composition.

Now you are ready to move on to the next phase for which we will dedicate a post soon..