I’ve posted many plans before. And by plan I mean I plan I do for one day and then never do again. However, cross season is now over, and I’m looking forward to a few months of no racing and dark solemn days. So what’s a girl to do? Strength Train! The plan is to actually get stronger this winter; I will start up with 3 days a week and see where I go from there. The winter is all about cross training, base training and weight training. Thankfully I already do lots of cross training (no, not cyclocross…), so I’ll continue swimming and hopefully building up my running (10K??). All of my cycling will be Long Slow Miles. Sigh.
At first I will be following Stumpuous’ beginner’s full body plan:
- Squat or leg press 2 x 12-15
- Lat pulldown 2 x 12-15
- Standing overhead shoulder press 2 x 12-15
- One-arm dumbbell row 2 x 12-15
- Bench press 2 x 12-15
- Calf raise 1 x 15
- Ab crunches or Swissball crunches 2 x 12-15
Eventually I would like to be doing Olympic weight lifts. If I can ever do a snatch (stop giggling), I’ll be pretty damn excited. I think I need to come up with some goals, rather then the nebulous “get stronger”. I think that’s probably why I hate weight lifting, I don’t feel like I’m really doing anything that I actually do while racing/competing, even though that’s exactly why I’m doing it. Maybe I need to complete with someone, like who can do the most pull ups by a certain date or something. I’ll see how to first few weeks go then reevaluate.
