6 weeks of heavy deadlifting probably hasn't helped with the longer rides and higher levels of intensity, so I'll be trying out a few things over the next few weeks. Firstly, I'm going to ease off the heavy barbell deadlifts and stick to TRX or kettle bells instead. The deadlifts have helped me build some extra power but they are far too taxing during a build phase (for me at least). Basically my hamstrings are not recovering enough to withstand 2hr plus rides, and this ends up causing a whole bunch of pain in the lower back once the my hammies have had enough. I'm also going to stop the hamstring static stretching for a while and instead substitute this with a daily active strengthening routine (https://www.youtube.com/watch?v=ki8ZaeXmkaM). All part of the experimentation process. The active stretching feels fantastic so give it a go.
Unfortunately it comes with the sport, and it can be a major showstopper if it is not carefully managed. My management strategy involves lots of core strength training which is critical if you spend any reasonable amount of time on the bike. More recently I have introduced yoga and ice baths, both of which are having the desired effect. In summary:
I've started my build phase this week so managing recovery and injuries is going to be absolutely crucial, particularly after coming back from a broken knee. Traditionally I've also had a tendency to overtrain but I'm pretty confident that this is now a thing of the past :)
Shoot me a message if you want any further details. I'm happy to share my strength training plans etc.
I'm a 36 year old male from Carwoola, New South Wales, a small rural area situated just outside of Canberra, Australia. I'll be using this blog to share my experiences with training, dieting, and other methods to optimise overall well being. The basic idea behind all of this is to have lots of fun with the learning and experimentation process. It's worth noting that what may work well for me may not work as well for others. I also don't think there are right or wrong answers, as things are constantly changing and evolving.