When you live the life of a {Quasi} Bike Racer, you’re constantly training to maximize your potential for performance.  No one wants to get dropped and everyone wants to deliver a little bit of suffering; it’s what makes the day complete.  If you can’t give your friends grief you can’t give them anything at all.  You’ve got a responsibility and you have to deliver.

Weight Training: Consider the classic paradigm to building deep muscle strength; as workouts tear down muscle fiber it’s best to alternate muscle groups every other day so you’re not working the same muscles and there’s adequate time for recovery and healing. Following that model, 3 days of leg workouts per week fits the approach, however, it’s hard to recover from the first two workouts to face a 3rd day of cranked-out, ass to the matt, jack-heavy sQuats [Sunday, Tuesday, Thursday].

For the third workout, it’s good to follow the first two days of heavy sQUaTs with squat sprints; a light weight workout (135lbs) of explosive lifts from the squat position; a normal, controlled descent with a quick jump back to standing; 10 sets, 12 reps.

What’s it gonna do? Probably sQuAT.  But it makes you feel bad ass.  2 days builds strength; squat sprints build explosiveness.  Yea, you know that’s right.

Be Bad Ass Animuax!

photo credit: martinlogic [http://www.redbubble.com/people/martinilogic/works/2582853-the-porcelain-peloton]