strength training for cyclist

Lunge your way to Faster Bike & Run splits.

Lunge your way to Faster Bike & Run splits.

Lunge your way to FASTER Bike & Run splits!

'the' F$#@ You Friday workout

'the' F$#@ You Friday workout

Will & Determination are the only 2 things that can get you through this workout......

The ultimate "In Season" Strength Routine

The ultimate "In Season" Strength Routine

The Ultimate "In Season" Strength Routine....

'The' F$#@ Friday Workout

'The' F$#@ Friday Workout

Todays #FYF is Deadlift Heavy, I know....youre welcome!

How to do a Landmine Squat

Landmine Squat tutoriol

 

The Kettlebell Deadlift; 3 variations

How to do a Kettlebell Deadlift The kettlebell deadlift. A great way to get the benefits of posterior chain work with out needing a large weight load. The design of the kettlebell also allows for a more center oriented weight location. Reducing the risk of lower back injury.

'The" F$#@ You Friday Workout

'The" F$#@ You Friday Workout

Warm weather means outdoor workouts & training.  Today's #FYF is a solid Metabolic Conditioning workout......

Athletic Posture for Performance & Injury Prevention

Athletic Posture for Performance & Injury Prevention

Proper Athletic Posture to maximum performance. From the deadlift setup to endurance cycling across america.  Posture is critical to success.

Interval Tuesday Cycling Workout

Tuesday Intervals, a great way to get primed and ready for Thursday Group Ride.  Cheers and Enjoy the Ride tonight!

WU 25 Min
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8 Min at 91-95%% FTP (Zone 4)/ 4 Min REC…..X2
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10 Min REC
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7 Min at Threshold/ 3 Min REC…..X2
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10 Min REC
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2 Min at 120% FTP (Top of Vo2Max)/2 Min REC.....X5
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5 Min REC

Cadence should be above 85 for all the intervals. Heart Rate riders, remember it will take a few minutes for the HR to reach the zone you are looking for.  Try not to over ride the first few minutes to get the HR up.  Use a nice steady effort to get it to climb up into Zone 4.  Power based athletes, you too can ease into the Percentages over the course of the first minute or two.

Reading this workout and are unsure of Heart Rate Zones or what Power is?  Not a problem, just shoot me an email at results@nolimitshammerharder.com

*NOTE* If you are local to Columbus Ohio, we meet at the COTA Park n Ride at 6pm for Intervals.  New Albany, intersection of Beech and Old 161.  Come out and join us!!  All paces are welcome!

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

results@nolimitshammerharder.com

with the subject title: Coaching Questions and I will get back to you ASAP!

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We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

Have You Listened to the

No limits Hammer Harder Podcast?!

Every week we here at No Limits Hammer harder HQ produce a podcast that goes live every Thursday morning.  Chalk full of Information, Experience and probably too much bullshit banter back and forth. Want to give it a try? Just it out right here on the NLHH website, just click the "podcast" tab up top and to the right.  Already know you are going to love it....you will! Subscribe on iTunes or any other iTunes friendly podcast platform.

 

Have a Question, GREAT! We love questions for the podcast. Just have a statement or comment that you desperately need aired world wide..we got your back!  Want to propose to that special someone and know nothing is more romantic than our podcast, I will personally make that happen...DONE! Send them all our way via Social Media and/or Email.

Cheers for the 2nd time, WES

 

'The' F$#@ You Friday Workout

'The' F$#@ You Friday Workout

Grab a Heavy Kettlebell and.......

Dead Lifting for the Endurance Sport Athlete

Dead Lifting for the Endurance Sport Athlete

Swim, Bike & Run FASTER and with more efficiency......I present the DEADLIFT!