Maximum Overload For Cyclists – Schedule, Exercises & More!
When it comes to winning in endurance sports, the winner does not just have the best sprint but also the person who can hold power at the highest level of maximum power. Most cyclists and endurance athletes ignore power and strength training by thinking that the extra muscle weight can slow them down. This is not always the case.
Maximum Overload is a strength-based program that works the other way round and uses a combination of interval training, diet, weightlifting among others to help cyclists improve their power and performance. In this post, we take a closer look at this program and discuss its exercises, schedule and other aspects to help cyclists create sustainable power on the bike.
Maximum Overload For Cyclists – A Complete Guide
Introduced by the strength coach and CEO of Sirens and Titans Fitness, Jacques Devore, the maximum overload for cyclists is a comprehensive training program designed to improve the athletic ability, cycling speed and overall performance. Quoted as doing so in half the time than other training methods. Jacques Devore is also the co-author of ‘Maximum Overload for Cyclists’, a book that teaches that endurance doesn’t improve by riding long distances but by reducing the time and adding strength training to the routine.
Maximum overload for cyclists is a ground-breaking workout program that uses weightlifting to improve speed and create sustainable power while reducing the training time and shedding the fatigue a cyclist experiences in the later parts of a ride. The program introduces a 40-minute workout 1-2 times a week as a substitute for a long ride to give better results.
Maximum Overload For Cyclists Schedule
The maximum overload for cyclists program begins with a self-assessment where the cyclist asks themselves about their strengths, weaknesses and limitations. This phase of the program helps clear most errors in form and helps you understand how to avoid injuries. Different tests are taken to see how you can move and squat. Based on these results, exercises are then performed to resolve the issues.
The cyclist than focuses on increasing the force production by doing sets of deadlifts, squats, single-leg presses, straight bar deadlifts and other exercises. Most cyclists have a poor strength in their upper bodies, this is where deadlifts can help. Here, there is emphasis on weight when beginning. You can start with dumbbells for a reduced risk of injury, thus allowing you to be able to drop them whenever you experience a problem.
During this phase, you also focus on achieving absolute power output. This is defined as the highest weight you can carry in a 12-step lunge retaining momentum. You can establish your baseline power level with this step. The force production phase generally lasts for 3-6 weeks depending on the results of the self-assessment.
Next in the schedule is the integration of mini-sets. You do walking lunge sets to use the maximum output of power with rest periods eliminating fatigue between each set. You are trying to focus on time under tension. This means with the mini sets you are spending time on a specific load. The small amount of rest between the mini sets allow you to get a much higher overload.
Maximum Overload For Cyclists Exercises
The maximum overload for cyclists program is a 40-minute workout that includes strength training exercises and targets cycling muscles to improve sustainable power when riding. You start by setting your baseline for mini sets. For example, if you do a bicep curl with 25 pounds and you can do 10 reps together, your total weight lifted is 250 pounds.
If you do 3 reps before resting for 5 seconds and then again 3 reps and rest, repeating until you can do 12-15 reps in the set, your total output increases to 350-400 pounds. Small rests help you increase your overload to a great extent. For walking lunges, you can apply the same principle to increase your number of reps and overload. You start with mini sets of one minute and then progress to up to six minutes as you improve.
After mini sets, you can take time for full recovery before moving into core work. Then, you do another 1-minute mini set. If you feel good, you can take another full recovery break and do the third one. Once you can do three 1-minute sets, you can add one more mini sets to each set of walking lunges.
Deadlift For Cyclists
Deadlifts are a multi-joint strength exercise that cyclists can use to balance the quadriceps and hamstrings which are mostly underdeveloped in these athlete groups. This exercise is a great all-rounder to help improve the climbing, sprinting and pushing abilities as it works on flexibility and core strength. The key is to position the body right and activate the lower body muscles.
Use a barbell to get your suggested weight and stand straight keeping your feet hip-distance apart. Squat down with your hips lower than the shoulders to get the bar. Extend your knees and hips in a controlled fashion to lift the bar. Raise the upper body and let the hands hang. Exhale when you do the upward lift. Then, bend down while maintaining a flat back and knees straight. The weight should hang from your arms. Let the weight touch the floor and lift it up for the next repetition.
Planks For Cyclists
Planks are a great starting point for cyclists who want to improve their cycling fitness. One of the easiest is the forearm plank that anybody can do and benefit from. To do this plank, you start with a prone position with the elbows placed under the shoulders and forearms flat on the floor. Push the body upward to make a straight line from the shoulders to the heels.
Raise the back in such a way that you see a level between shoulders instead of a V. Maintain the position by involving your abdominal muscles to keep the core straight. Activate the hamstring, quadriceps, gluteal muscles to avoid dropping the hip. Inhale and exhale while holding the position for 30 seconds initially and aim to increase as you progress.
Planks can train some of the most neglected muscles in your upper back while focusing on the core. Cyclists can benefit from this exercise by improving the posture on the bike. Planks also work on the abdominal muscles important for power transfer and stability. It also involves the lower back and hip muscles and helps manage lower back pain when the right form and integrity is maintained.