Hi all,
A good weather week coming up to get in your Dipsea practice runs and other outdoor training activities – until the weekend. Looks like we have some rain coming Friday night into Saturday which could affect our Bike Around the Buttes (5/3/25) 20M, 40M, 71M or 100M in Sutter, CA and the Wine Century 50K,100K,100M in Santa Rosa/Healdsburg area which some of us are participating in.
Strength training tips below.
Arguably the best cyclist in history: TADEJ PAGACAR of Slovenia, past winner of TDF, and numerous other famous races and one day long races: he defies description and what he does on the bike seems impossible. He won six races during March and April providing a resume most would like to have at the end of their career! I watched the Liege-Bastogne-Liege 255Km (155 miles) with 12,000 feet of ascent in basically 6 hours flat giving her a 24+ mph average (like riding more than twice around Tahoe plus 4,000′ more ascent . The commentators said the riders are stronger and faster than those a number of years ago. The riders averaged about 37 mph on the flat to undulating terrain, strong on the uphills; then Pagacar took off from the main pack on a 16% grade that jumped to 24%-and did while staying in the saddle. Now Tadej is going right into the three-week long GIRIO DE ITALIA! Look for him to also complete in the TDF after only a brief recovery. Keep your eye on him for the rest of the season: he’s simply amazing!
5/3/25 SATURDAY. No Sat HR/XT session that day: we will be away at the Buttes Ride.
4/29/25 TUESDAY. TEMPO run pieces. After the mile or so warm-up, you’ll pick it up to a 10K race pace effort followed by a brief recovery jog three times. The goal is to practice race pace effort and hold for sustained periods of time: simulates racing.
8′ tempo (1’easy ) – 8′ tempo (1′ easy) – 5′ tempo , then run to finish.
If you are a sub 7′ pace runner do a straight 20′ tempo at 10M race pace.
4/30/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym.
Deficit KB Sumo Deadlift
Left Kneeling Bird Dogs / Left Kneeling backward Hip Circles
Right Kneeling Bird Dogs / Right Kneeling Backward Hip Circles
Incline Push-Ups
Bench R/L Mtn Climbers / Slam Ball Hip Raises
Wipers
DBL KB Clean to Rack + x1 R/L Press ( repeats)
Right, DB Single Leg Reach (Deadlift) / Leg, Db Single Reach
Landmine Thrusters / 180degree rotations
DB Plank Drag right to left / Weight Bar 21’s2
x 6 Heavy Swings / KB Figure 8’s
Rack Carry / Farmer Carry
Finish with Deadlifts: 3-4 x 3 reps
4/30/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30″ pick-ups, skips, butt kicks.
A gp: (sub 7′ runners): 2 x 100 (100), 10 x 400 (on 2′) …a bit of extra recovery to maintain the quality of the 400’s . Begin the 400″s at 5K pace for first 3 reps; then pick it up.
B gp: Two rounds (4 x 100 (100) – 4 x 200 (200) – 1 x 400 (200))
5/3/25 SATURDAY.…No Hill Repeats session due to away bike ride event.
Thoughts on STRENGTH TRAINING from Dan John, Discus competitor, Master Instructor kettlebell Leader, author.
We tend to overcomplicate everything in life…..But to get strong is one of the easiest things I know. If you want to get stronger, lift weights. The best method is simply “One-Two-Three.”It’s an old method that has again seen the light of day. Pick a big movement.
Push: bench or military press
Pull: pull-up ( variations such as Inverted Row, Last Pulldowns)
Squat: Front Squat or Back Squat
Hinge: Deadlift
Find a load you can do for five reps. If it going to vary for most of us but a normal trainer will find that 80% of max is about right. Follow this rep scheme: 1-2-3. Do a single, rest a bit, do a double, rest a bit, then do a triple. That’s six total reps- the rep quality should all be excellent. For a quick workout, run through this three times: 1-2-3-1-2-3-1-2-3.
Never miss and never chase fatigue. Inch up the load every few workouts. …
2) Stretch what is tightening
Strengthen what is weakening
Have beautiful technique
Eat more protein and veggies
Drink more water and take fish oil
Compete with your strengths, but work on your weaknesses
Make a difference
3) Add Loaded Carries. ” Loaded Carries supply work capacity better than anything I have discovered in training. They safely put the body under continuous tension and build total body strength.
Groundwork is important, literally , for survival ( Turkish Get-Up) Learning to deal with slips and falls might save your life better than peaked biceps. The hinge work, from the deadlift to the kettlebell swing is the foundation of explosiveness and athletic movement.
more next time.
KeesTraining 