Back-to-back bike workouts and single-set strength training

Training
25

Ah good stuff, this is the kind of regime I was thinking of. Short sessions most day rather than trying to carve out an hour in a single chunk, when I’ve already carved out a continuous chunk of time for a biking session.

26

Hope it works for you :wink:

27

If you decide to do single set leg work I would suggest:

  1. warm up thoroughly then warm up some more
  2. one set of 20 rep breathing squats
  3. one set of l5 rep breathing squats
  4. one set of 10 rep breathing squats

Okay not really one set.

28

And by breathing squats, you mean???

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29

Load the bar with whatever weight you would use for a set of 8 reps. Don’t stop at 8 do as many as you can. When you can’t do more stop, maintain the bar on your shoulders (do not rack it), take as little time as possible to catch your breath (maybe 2-3 seconds), do as many more as you can until you need to catch your breath, pause, repeat until you get to 20 reps. The last few will likely be singles as you catch your breath in between them. No cheating allowed via partial reps each must be your normal full range of motion. Hell of a leg workout especially if you elevate your heels.

30

Crikey, that sounds horrendous :rofl:

31

It is a surprisingly painful cardio workout and yes it is horrendous. Rest intervals might start at 3 seconds but will likely take 6 sec or so toward the end. You will be wishing to trade with vo2 max intervals when you get to the 15th rep…. :smiley:

32

This reminds me of the 20 rep squat program. Did that a few years ago and it was absolute torture. It did work though :hot_face:

20 rep squat program

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33

These are horrendous. At some point it might just be better to do 2 sets of 8 or something. It’s a case of “just because it’s harder doesn’t mean it’s better”. You might get more out of a short-ish rest period and having the energy to actually produce some bar speed.

34

Yep whether called milk squats, breathing squats, 20 rep squats they are basically the same thing. Best way to describe how it feels would be you are in a bike race going up a mile long 15% climb and your smallest gear is an overgeared 39x21. Your cadence grinds down under 70, you’re standing up, and your heart feels like it’s going to burst through your chest. You question why you don’t give up the bike for Xbox or Nintendo as you gasp for air but you make it to the top and think “Hell yeah that rocked!”

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