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PostPosted: Tue Dec 31, 2013 1:32 am 
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lil' hucker
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Joined: Mon Jan 21, 2013 9:21 pm
Posts: 2314
Location: NY
Post a link to a workout during off time or crunch time to get yourself moving. Doesn't matter if you're a Clyde or not.

http://www.youtube.com/watch?v=H1GDPNYTpqA

^Tonights workout.

Simple, yet effective. Doesn't matter if you're out of shape, in shape. If you put 100% effort into the video you will get something out of it. Everyone on here should incorporate these into their training/routine/off-time. Word of advise. Only use these workouts 2-3 times a week.

Any input would be appreciated and keep the snide remarks to yourself. We're trying to help people in this thread. Grow as an individual and as a cyclist.

So what besides HIIT can we add? Weight lifting is good but depending on how and what you're going for.


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PostPosted: Wed Feb 12, 2014 6:56 am 
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revolting kitty
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Joined: Wed Jan 30, 2013 4:17 am
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This:

http://www.reddit.com/r/Fitness/wiki/fa ... ng_started

http://www.startbodyweight.com/p/simple ... rm-up.html


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PostPosted: Thu Feb 13, 2014 3:52 pm 
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lil' hucker
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Joined: Mon Jan 21, 2013 9:21 pm
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Location: NY
Good articles Wmac. Thanks for the links and hopefully others actually read them. Especially the first one.

The HIIT stuff I'll save for dropping weight/increasing VO2 and the a lot of people miss out majorly on weight lifting. The most important thing in that reddit article was this about weights

"
1-5 reps primarily develop strength, with more impact on muscle size and none on endurance.
6-12 reps develop a balance of strength, muscle size and endurance.
13-20 reps develop endurance, with some increases to muscle size and limited impact on strength.
20+ reps are considered to be focused on aerobic exercise. They do still use the anaerobic system, but usually at a rate through which it can consistently remove the lactic acid generated from it."

With cycling being the main goal on this site most should do a split schedule slowly increasing weights over time. Say one week 13-20 reps and the next 6-12. Personally this keeps things moving upwards in strength/endurance and not increasing into body builder/bulk size.


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