Rebuilding: The Physical Part

This year has been interesting, where the physical side of my equation has been concerned. During the off-season last winter/spring, I engaged in a lot of cycling-specific weights work, but was semi-sporadic in my approach. The results, however, were pretty noticeable, and this year, my legs are definitely bigger, more defined, and putting out more power. I’ve been speedier on the bike, too, and noticed this from my very first ride.

I’ll be doing more of the cycling-specific workouts this year, again, but that won’t start until the formal off-season — which is sometime in November after CX season is over. For the time being, I am going to do some overall strength conditioning, seeing as I’m not too fixated on my CX results this winter.

To that end, I now have a gym membership and I’ve decided on the StrongLifts 5×5 program. I just need to go out and get a weight belt and probably some protein powder of some variety so that I can capitalize on this.

The goals for this program are two-fold:

  1. Build some strength and muscle mass, particularly in the upper body.
  2. Use StrongLifts as a beginner’s program.

The long-term plan here is to get some mass added to my upper body and get my definition improved. I don’t want to be huge. So once I’m at a size I’m satisfied with, I need to find some way to maintain my size/definition. Probably just locking in the weights and doing the same program over and over, huh? I don’t know. I’ll probably have to ask /r/fitness.

Image Credits: Markus Spiske/Creative Commons Zero/Public Domain.

2 thoughts on “Rebuilding: The Physical Part

  1. For definition and endurance, low weight (60% of your max lift) and high reps. Kinda like riding a bike – you’re seldom pumping out your max power unless you’re accelerating, but you’re hitting a strong push for a very long time.

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