DESCRIPTION:
Run/Cycle is a gym based strength plan designed specifically for runners and cyclists to improve durability and performance. Muscle imbalances due to high repetitive nature of the movement (anterior dominant) when running and riding can lead to joint and connective tissue damage over time as the muscle fatigues and the body’s stabilization system is unable to maintain optimal joint alignment. Like a credit card that gets bent over and over again, eventually the tissues break down leading to joint damage. In addition, a weaker body and poor joint alignment can “leak power” leading to suboptimal movement patterns and reduced performance.

We’ll use mobility exercises and endurance strength training to optimize functional movement and alignment in this 6-week do-it-yourself program. You’ll train 2x/week for 12 sessions. Always leave at least one day for recovery between strength sessions. You may do cardio/aerobic training and strength training on the same day. However, do not strength train on the same day as a major endurance event as this will leave you taxed and unable to perform at your best.

This program can be used as an off-season plan for both inexperienced/experienced athletes or in-season plan for experienced athletes with some prior strength training history. The sessions finish with foam roller work to restore tissue quality and aid in muscle recovery. Don’t skip this part of the workout – your tissues will thank you?

Nutrition Suggestion:
Protein demands for endurance athletes are generally quite high. In fact, the body will often rob protein from upper body muscle groups to enhance protein synthesis for the higher demands of lower body tissue repair/protein turnover. This often leads to an emaciated upper body.

Drink a protein shake (approx 25 grams of protein) within 20 minutes of completing your training session. Don’t get too hung up on brands of protein. Just get a good quality protein shake with a taste you like and go with it. Drink plenty of water along with 4-6 grams of fish oil per day to improve recovery.

Download - 2021 Run | Cycle Workout

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