Last month we talked about doing more with less, the art of getting more out of strength training when time and motivation for strength are low but motivation and inspiration to ride are high. Today we're going to answer a question that probably came to mind for many of you:
This doesn't look cycling specific…how does it help me? Don't I need to lift heavy stuff and "train like I ride?"
It's a fantastic question, and one many folks are asking.
The answer is actually really quite simple.
In this instance it does not depend on who you are or what you're doing.
When we're in season, logging long hours or miles on the bike, we need to do things that help us touch the movements we don't get on the bike, as well as helping balance out the stresses that the tissues are under.
It seems counterintuitive, but training in this way actually allows our strength training sessions to have a more resiliency-building and recovery-boosting effect.
In fact, for many of the top-level riders I work with, we focus on two things mid-season:
Moving well
Keeping the body balanced against the hours on the bike
Concentric hex bar deadlift
One of the fan favorites here at Human Vortex Training is the concentric hex bar deadlift. Not only does it check the boxes for helping balance out the body and move well, but it also makes us feel a little bit like Arnold and Franco in their famous movie Pumping Iron as we "lift things up and put them down."
Watch the video below to learn how to do the exercise and how to improve your deadlift.
I've got three important notes on this exercise:
Only move to this variation of deadlifting if you have continued your strength training since we finished winter group coaching in April.
If you stopped strength training for any reason (time, energy, life, family, etc.) since April, this is not the exercise for you!
Technique, technique, technique! The weight on the bar is completely irrelevant to keeping us healthy, moving well, and powerful on the bike; rather, it's how we move that makes the difference. This is why the first 2-3 minutes explain how to deadlift correctly to make sure you're hinging, not squatting. If you perform these as a squat, you're missing out on the benefits. Details matter.
Once a week is plenty, but go by RPE, not weight on the bar.
We all like to think that progression is linear, but especially when it comes to our bodies' performances, we are far from linear. In order to see consistent and regular performance benefits, it's best to follow where your body is on that day, at that time. Perform a warm-up set of two with lighter weights to gauge where your body is today and go from there. Aim for an RPE of 7-8 for these, with perfect technique.
Bonus points
It's best to perform these (or any deadlift variation) using Olympic Bumper Plates. There are two reasons for this:
Olympic Bumper Plates are all the exact same height for all weight variations. This ensures a safe and repeatable starting height of the bar.
Bumper Plates are designed to be dropped safely. Standard weights may break or break other things( like the bar or floor) if dropped.
If you cannot keep your back straight at the bottom of the deadlift, look to elevate the barbell 2+ inches using bumper plates placed on their sides or Olympic Jerk Boxes. I've linked to DC Blocks, which I prefer due to their stackability and ease of use, but there are cheaper versions out there.
Conclusion
Mid-season strength training, when programmed and executed correctly, has a whole host of wide-sweeping benefits for riders of all ages and capabilities. Following a program designed by a knowledgeable and experienced strength coach who has worked with endurance athletes and understands how to program appropriately is a great way to boost performance and recovery.
Using exercise variations like the concentric hex bar deadlift can allow those who have kept up their strength training since our winter group coaching a great way to keep lifting heavy(ish) stuff while decreasing soreness and keeping energy up for riding.
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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