Strength Training for Stage Racing With Coach Tammy Slauenwhite
Strength training provides stage racers with important benefits, and it doesn’t have to be complicated or time consuming!
For mountain bike stage racers, training time on the bike is critical. We’ll spend hours per week—often into the double digits—riding our bikes. On the trainer, on the road, on the trail, it doesn’t matter, as long as our legs are turning and our heart rate is up we’re progressing toward our ultimate goal of becoming faster. But cyclists often overlook another important contributor to becoming faster on the bike: strength training.
After designing a cycling program, who has the time to work out a complicated strength training program anyway? Even more importantly, who is willing to take hours per week away from their riding and devote it to strength training? We’re all busy and that means we have to make every training minute count.
But strength training doesn’t have to be complicated or time consuming to yield real results. During our 2020 Singletrack 6 Virtual Training Camp, Tammy Slauenwhite, endurance coach and Singletrack 6 Ambassador, gave a presentation that drove home the benefits of strength training for cyclists. She discussed exercises and strategies—mainly geared toward beginner and intermediate riders—for coming up with a simple, effective program that can be done in as little as two 30-minute sessions per week.
Tammy has over 20 years of experience in the fitness industry and has been an endurance coach since 2009. She’s a canfitpro Pro Trainer, among numerous other certifications, and operates her own coaching business called GO FIT LIFE, where she coaches runners, triathletes and mountain bikers. Tammy is also an experienced endurance athlete and has done nearly all of the TransRockies Race Series events. In short, she knows strength training and she knows stage racing!
For those who missed the training camp, here’s what she had to say.
Why should you strength train for stage racing?
Before we get into the how, let’s take a quick look at why strength training is beneficial for stage racers. Tammy believes that everyone can benefit in one way or another—whether you’re a beginner, a professional or somewhere in between—because strength training can:
Improve muscular strength—This is probably the most obvious benefit. Simply put, more muscular strength means more power. More power for climbing and more power you can tap into day after day while racing.
Correct muscle imbalances—Muscle imbalances are one of the things Tammy looks for first in the clients she trains. Imbalances can follow racers into stage races, where, over time, they can become more pronounced. Taking the time to correct them will pay off in the long run.
Strengthen weak stabilizers—Stabilizers help your primary movers (large muscles—hamstrings, glutes, etc.). They need to be supported so that they can do their job to the best of their abilities.
Build spine and pelvis stability—Tammy always says that, “if you have a noodly spine and your pelvis is unstable, then you’re not going to be able to push power through your hips and your shoulders like you need to on the bike”. That stability is absolutely crucial.
Improve core endurance—Tammy isn’t talking about working on your six pack here. What she means are the little muscles that you don’t see—and will never see—that contribute to stability and help keep your spine stable in the saddle, especially during multi-day efforts like Singletrack 6.
Build upper body strength—This is especially important for women, which isn’t to say it doesn’t benefit men as well. Upper body strength is important for both descending and climbing, so increasing that strength can really pay off during a stage race.
Increase range of motion—It comes as a surprise to many that strength training actually helps with range of motion in the same way that stretching or yoga does. Increased range of motion, flexibility and mobility will help you stay fluid on the bike.
Help keep masters racers at the top of their game—as we get older, it becomes harder to maintain muscle mass, so it’s important to build lean muscle and bone density through strength training.
What approach to strength training is right for your experience level?
Tammy recommends different approaches to strength training based on skill level and experience. New riders with minimal strength training experience will take a different approach than advanced riders with more experience. It’s worth noting that much of what Tammy covers in this presentation is geared toward newer and intermediate riders. Here are some of Tammy’s general guidelines for different experience levels.
A newer rider with minimal strength training experience will want to focus mainly on riding. Tammy suggests limiting strength sessions to two times per week to start with, as this will allow riders to reap the benefits of increased strength without it taking over their sport-specific training.
An intermediate rider with little to no strength training experience should focus on lifting form using rep schemes for muscular endurance. For example, straight sets, evolving to supersets, circuits, etc. At this level, Tammy stresses the importance of strength training, and committing to doing at least two 30-minute strength sessions per week—it will pay off if you’re consistent!
For intermediate riders with some strength training experience, Tammy has prepared a sample plan (that we will provide and discuss below). That’s because, at this stage, it’s important that a strength training routine follows, and adjusts along with, the periodization of the overall training plan.
An advanced rider with advanced strength training experience will already have the knowledge to make their own decisions, or will likely only require tweaks from an expert.
What exercises should you do?
For Tammy, strength training for mountain biking should be a tool to enhance performance, not a complicated or time-consuming activity, and it shouldn’t take away from your time on the bike! This can be accomplished by sticking to simple base exercises and being consistent with them. Tammy recommends newer and intermediate cyclists begin with two types of exercises: Correctives and fundamentals.
Correctives
If you’re not already weight lifting, Tammy believes the best way to approach it is by correcting muscle imbalances first. This involves getting an assessment done by a trainer to find out where there are weaknesses and where imbalances exist, if any.
There are two types of assessment: passive and dynamic. During a passive assessment a trainer looks at your body and determines whether anything can be improved—externally rotated hips, for example. Dynamic assessments are similar, but are done as you move. They’re important because even if you have great posture standing still, once you begin to walk or ride, imbalances can appear.
A trainer can help you find the root causes of these imbalances and give you a personalized plan to correct them. From there, all it takes is dedication to following that plan. Correcting these imbalances will help you, not only for sport-specific performance, but in daily life as well.
TIP: If you have a health plan, you may be able to visit a physiotherapist to have an assessment done with minimal or no cost to you. They can also provide a plan of action for correcting imbalances that you can work on at home.
Fundamentals
When it comes to actual strength-training exercises, Tammy is a big believer in the fundamentals. Those include the hinge, squat, lunge, push, pull and carry. These can be done in a number of variations and it may take some experimenting to find the ones that are right for you. Your ideal variation is one that causes no pain and is one that you can hold good form as well as good posture, spine and hip stability. These types of exercises help both on the bike—you’re hinging, squatting, lunging, pushing and pulling all the time—and off, and should be concentrated on before moving on to more advanced exercises like crossfit.
On top of the fundamentals, posterior chain exercises are important when on the bike. Essentially, these are all the muscles on the back side of your body and they can be trained with exercises like deadlifts, bridges, rows and pulls, among others. Anterior chain muscles are the ones on the front of the body, and these are constantly being worked out in the course of our daily lives, so it’s important to pay special attention to the posterior chain muscles as they come into play when you’re bent over on the bike. A weak posterior chain can lead to issues like neck and low back pain.
And finally, STIFF core training is important. These are exercises that, when done properly, stabilize the spine. Exercises like sit ups and crunches have been out of favour for more than decade now as they DO NOT stabilize the spine. Tammy recommends exercises endorsed by Stu McGill—a world renowned expert on back mechanics—they’re referred to as Stu McGill’s Big 3 and are the bird-dog, side plank and McGill curl-up. There are enormous amounts of information available online for Stu McGill’s Big 3 if you’d like to learn more.
Looking for a place to start? Tammy has put together an entire Youtube playlist of workout videos she’s made for cyclists. It includes strength training, spin workouts, mobility, stretching and active recovery routines. Check it out here!
When should you strength train?
Strength training should follow you from the beginning of your overall training plan right through to race week. Your strength training should evolve along with the periodization of your cycling training.
Periodization
If you’re following a training plan for cycling, chances are it’s based on periodization. Periodization is a systematic way of organizing your training and is made up of a number of different cycles. An overall plan with an end goal (finish a race, win a race, etc.) is called a macrocycle. And that macrocycle is divided up into shorter cycles called mesocycles. Here are typical mesocycles with a brief description:
Prep—This is the training-to-train phase and focuses on anatomical adaptation (AA) or getting your body ready for increased training.
Base—Divided up into base 1, 2 & 3, this phase begins by focusing on muscular endurance (ME) and will transition to max strength (MS) near the end.
Competitive/Build—This phase is often broken up into 1 & 2 and begins with max strength that evolves into power (P). During this phase you may be doing some weekend racing as part of your training.
Peak—Can also be called “taper”, but don’t taper off too much! This is where you’re getting ready for your goal race. Here, strength training continues to focus on power but with reduced volume.
Race Week—No strength training during this week. All energy is saved for the race.
Recovery—Volume during this phase should be 50% of pre-race. This will allow you to recover and revisit your goals.
Mesocycles are further broken up into microcycles, which are your daily workouts. These cycles will generally last about 7 to 14 days.
The FITT Formula
Each mesocycle involves differences in the way you strength train. Tammy uses the FITT formula to make adjustments during each phase. Depending on the phase you are in, your strength training FITT (frequency, intensity, time and type) will differ.
F - Frequency—the number of times per week you will train
I - Intensity—how much you will lift (what percentage of your 1-rep max you will be using)
T - Time—the tempo of your lifts as well as the number of sets and reps you will perform
T - Type—depending on the phase you are in, you will be focusing on: anatomical adaptation (AA), muscular endurance (ME), max strength (MS) and/or power (P)
Want to take the guesswork out of periodization? Tammy has built a 12-week Trainingpeaks training plan for our Moab Rocks MTB stage race. You can find it here. Use promo code MOABROCKS2022 until Jan. 1, 2022, and receive 50% off. It comes with email support, and if you have any questions, feel free to contact Tammy using the contact info at the end of the blog.
Tammy’s sample program
Below is a sample plan that Tammy put together using mesocycles and the FITT formula. It will help you visualize how the two work together to inform your strength training.
Download HERE.
Sample plan notes
Even with a plan, it’s important to be consistent and set a realistic schedule.
Take the prescribed rest between sets—each one needs to be clean and each one counts, so you want to make the most of them.
“Tempo” numbers are the time spent on each phase of a lift in seconds: lift - pause - lower - pause. In general, as the plan progresses, the weight increases along with the tempo.
“Power” training shouldn’t be done more than two times per week and should be worked up to. Beginners should avoid this phase altogether.
This plan is meant to be used as a sample. Each individual is different, and these exercises all have different variations, so you may need to experiment to find the ones that work best for you. Each exercise in the sample is traditional and more information on each can be easily found online.
No exercises should cause you pain. Pain means there is some dysfunction, so don’t attempt to just work through it. Try a different exercise variation instead.
In addition to the sample plan, Tammy has also put together a full 14-week progressive strength training program for endurance athletes that she is offering for free! It’s in the form of a downloadable PDF and comes complete with links to demonstration videos. Tammy has also offered to help those who need it with plan questions or customization—just contact her using the info at the end of the blog!
Download HERE.
How to fit strength training into your day?
Timing is critical when it comes to strength training, especially if you’re busy logging a lot of mileage on the bike. It should be done at least 4-6 hours from a ride to allow your muscles to replenish themselves. Otherwise, they won’t have the glycogen stores needed to make the most of your workout. Morning riders will ideally strength train in the evening, and evening riders will ideally strength train in the morning. If possible, do this type of training on lower volume days, and on interval days, be sure to leave adequate time between sessions. Strength training should help your performance, not interfere with your time on the bike and sessions don’t need to take more than 30min each.
Short on time? Tammy has put together a Youtube playlist of “Easy Eats for Endurance Athletes”. You can find it here!
Where can you strength train?
Cyclists can realize the benefits of strength training using body weight at home or lifting in the gym. Here are some tips from Tammy for working out at each.
At home
If you’re limited by your equipment, you can strength train at home using only bodyweight and plyometrics (work up to this over time).
Things you have at home can act as weights, like a can of soup, for example!
If you lack motivation, hire a trainer to create a personal plan and to check in with you at regular intervals.
If you have distractions at home, try to create a dedicated strength training space—hang posters for motivation and put away your phone while you’re there.
At the gym
If you find the gym intimidating, try getting a tour of the facility, hire a trainer to show you the ropes or take a class to gain some familiarity.
Don’t be influenced by others who are not on your plan. You need to stay focused on your own goals and don’t be worried about how you might look to others or if you’re lifting lighter weights, for example. Sticking to your plan will pay off if you stay disciplined.
Getting started
While strength training for mountain bike stage racing doesn’t have to be complicated or time-consuming, it can take some time to put together a plan that’s right for you. To get you started on the path to realizing all the benefits strength training has to offer, here’s a video Tammy made that will walk you through a plan that you can do at home in only two thirty-minute sessions per week. And remember, consistency is key, because you can’t play catch up later on!
Tammy is a Singletrack 6 ambassador, fitness trainer and a natural self-motivator. She has built her fitness training business, GO FIT LIFE!, from the ground up and in 2016 became a canfitpro PRO TRAINER. Based in Fort McMurray, Alberta, Tammy trains and coaches runners, cyclists, triathletes and duathletes, both online and in person.
She also has an online membership program that helps cyclists, runners and avid walkers lose weight and strength train for overall healthy living. Currently, over 95% of her members are women. If you’d like to find out more about the program, and about special promos, contact Tammy using the details below.
Here’s where you can follow Tammy or contact her for personalized training:
Email: tammy@gofitlife.ca
Website: www.gofitlife.ca
Facebook: gofitlifecoach
Instagram: gofitlife or bicycle_brat
YouTube: Tammy Lee TV
TrainingPeaks: visit Tammy’s store
We want to hear from you!
Do you set aside time in your training program for strength training? How has it benefited you?
Do you prefer to do your strength training at home or in the gym? Why?
Let us know in the comments section below.