To shave or not to shave? That is the question for us men. Cyclists have been shaving their legs for years. Buy why?

Here are some of the more popular reasons given:

1. Bare legs are more aerodynamic. Cycling is full of tradition. This is one tradition that has yet to be proven to make a measurable difference.
2. Crash victims experience easier and faster healing of their road rash. Road rash happens to most of us. It is just a matter of time. It is part of the sport. If you fall on smooth legs, it is much easier to wipe the blood from bare legs than to pluck dried blood from hairy ones. Also, there is a decreased chance of developing an infection.
3. Smooth legs make massages more comfortable. Who doesn’t like a comfortable massage?
4. Smooth legs are thought to have a more attractive appearance. Shaved legs may give the appearance of lean legs and may appear more muscular. In the end, I think that beauty is in the eye of the beholder.

Regardless of your shaving preference, it’s time to get to work. Click the appropriate workout below.

Race, Peak, Build

During these periods of training, the intensity is high and the total time training is moderate. It is recommended that you do three workouts during the Peak and Build periods. Consider doing two workouts during the Race period to give your body adequate rest before the race.

Base 1

During the first Base period, the intensity and volume are moderate. The goal is to maintain appropriate strength, so your body is ready for more intense training in the future. This requires you to do higher repetitions to ensure that you are ready. Each daily workout is the same during this period to aid with establishing a strong foundation of strength.

Base 2 and 3

During the second and third Base periods, the training intensity and volume is moderate. The workouts focus on developing power. Instead of doing higher repetitions, the goal is lower repetitions (6-8) while safely using a higher weight. Just as in Base 1, the daily workouts are the same to ensure that you build a strong foundation of strength.

Prep

During the Prep period, the intensity and volume of training is minimal. This period is important because it involves establishing a strong foundation. These workouts involve using lighter weights and doing higher repetitions.

Coming soon

• Workout Update 1
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• Workout Update 1
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Pull Ups (Pronated Grip)
- Grab a bar or strong overhead structure with your palms facing away from your body.
- Your arms are shoulder width apart.
- Pull your body up as far as possible and be sure that your hands remain in front of your body.
- Slowly lower your body to the ground and be sure not to hyperextend your elbows.
- Throughout the entire exercise, tighten your core and keep your back straight.
- Repeat the exercise until your set is complete.

Importance
The latissimus dorsi contracts throughout the pull back motion during a freestyle swim. Stronger back muscles permits a more explosive stroke in the water. The Low Row exercise isolates the latissimus dorsi muscle.

Precautions
Be sure not to hyperextend each elbow.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
2 sets, 20 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
3 sets, 20 reps

Handout
Pull Ups (Pronated Grip)

Needed Equipment
Any strong support overhead.

Difficulty of Exercise (Guide)

Pull Ups (Supinated Grip)
- Grab a bar or strong overhead structure with your palms facing towards your body.
- Your hands should be a hand width apart.
- Pull your body up as far as possible and be sure that your hands remain in front of your body.
- Slowly lower your body to the ground and be sure not to hyperextend your elbows.
- Throughout the entire exercise, tighten your core and keep your back straight.
- Repeat the exercise until your set is complete.

Importance
The latissimus dorsi contracts throughout the pull back motion during a freestyle swim. Stronger back muscles permits a more explosive stroke in the water. The Low Row exercise isolates the latissimus dorsi muscle.

Precautions
Be sure not to hyperextend each elbow.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
2 sets, 20 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
3 sets, 20 reps

Handout
Pull Ups (Supinated Grip)

Needed Equipment
Any strong support overhead.

Difficulty of Exercise (Guide)

Windmill Pushups with Hip Abduction
- Starting position: lie on your stomach and prop up on your toes and hands in a pushup position.
- You can support your upper body on dumbbells so that your hands are placed in a neutral (or handshake) position. (This position is safer for your shoulders.)
- Perform one pushup and move into a sideplank position on the ascent.
- Be sure not to lock or hyperextend the elbow of the supporting arm, maintain a neutral alignment of the spine, and tighten your core throughout the entire movement.
- Finally, lift your top leg up towards the ceiling with your leg slightly behind your body and your foot slightly rotated up.
- Lower your top leg to your bottom leg.
- Next, slowly return to a pushup position and repeat the same movement on the other side of the body.
- Alternate sides until the required number of repetitions are completed.

Importance
It’s a pushup…no, it’s a prone plank…no, it’s a sideplank…no, it’s a hip exercise! This exercise includes a variety of planks while working on upper body stability, challenging the core during a rotational movement, and working the hip abductors. Rotational movements are required to swim correctly and run on variable terrain. Without proper control of the core, this movement cannot be controlled and your form is no longer efficient. The hip abductors are crucial to control lower extremity alignment during running and cycling.

Precautions
Avoid this exercise if you experience shoulder, lower back, or knee pain during or after the exercise. Be sure to keep your torso and thighs in a straight line throughout the entire exercise. Using a set of dumbbells or Perfect Pushups can ease shoulder stress.

Recommended Repetitions and Progression
2 sets, 5 reps, each side of the body
2 sets, 8 reps, each side of the body
2 sets, 10 reps, each side of the body
2 sets, 12 reps, each side of the body

3 sets, 10 reps, each side of the body
3 sets, 12 reps, each side of the body

Handout
Windmill Pushups with Hip Abduction

Needed Equipment
Dumbbells or Perfect Pushups (Optional)

Difficulty of Exercise (Guide)

Weighted Shoulder Circles
- Grab two light dumbbells.
- Place your arms to your sides.
- Lift your arms directly out to your side with your thumbs facing forward.
- Slowly rotate each arm clockwise. Make small circles.
- Continue to rotate each arm for 30 seconds.
- Reverse the rotation counterclockwise for 30 seconds; make small circles.
- Reverse the rotation again clockwise for 30 seconds; make large circles.
- Finally, reverse the rotation again counterclockwise for 30 seconds; make large circles.
- Keep your core tight throughout the exercise and slightly bend your knees.
- Repeat the exercise for the appropriate number of repetitions for each position.

Importance
Proper shoulder strength is crucial for swimming. This exercise strengthens one aspect of the rotator cuff musculature and the deltoid muscle. These muscles assist with lifting your arm out of the water and following through with the next stroke.

Precautions
Be sure not to hyperextend your back when lifting the dumbbells. Stop the exercise if you experience any shoulder pain.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps

2:2 Rule (Knowing When to Bump it Up to the Next Level)
You should progress to the next higher load when you can perform two or more repetitions over the current level in the last set over two consecutive workouts. In other words, if you are able to lift a ten pound dumbbell easily during the 14th and 15th repetition of the third set, it is time to advance to a 15 pound dumbbell starting at three sets of ten repetitions.

Handout
Weighted Shoulder Circles

Needed Equipment
Dumbbells

Difficulty of Exercise (Guide)

Two-Way Shoulder Raise
- Grab two dumbbells or a resistance band. If you are using a resistance band, anchor the band under one foot on the floor.
- Place your arms to your sides with your thumbs facing forward.
- Lift your arms directly out to your side.
- Slowly lower the weights to your waist.
- Lift your arms again to shoulder height.
- During this movement, you want to lift your arms in front of your body but approximately 45 degrees away from the midline of your body. In other words, you are lifting your arms in a diagonal position.
- Slowly lower each arm until they are almost by your side.
- Keep your core tight throughout the exercise and slightly bend your knees.
- Repeat the exercise for the appropriate number of repetitions for each position.

Importance
Proper shoulder strength is crucial for swimming. This exercise strengthens one aspect of the rotator cuff musculature and the deltoid muscle. These muscles assist with lifting your arm out of the water and following through with the next stroke.

Precautions
Be sure not to hyperextend your back when lifting the dumbbells. Stop the exercise if you experience any shoulder pain.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps

2:2 Rule (Knowing When to Bump it Up to the Next Level)
You should progress to the next higher load when you can perform two or more repetitions over the current level in the last set over two consecutive workouts. In other words, if you are able to lift a ten pound dumbbell easily during the 14th and 15th repetition of the third set, it is time to advance to a 15 pound dumbbell starting at three sets of ten repetitions.

Handout
Two-Way Shoulder Raise

Needed Equipment
Dumbbells

Difficulty of Exercise (Guide)

Serratus Hugs
- Attach a resistance band to a stable structure that is shoulder height or use a weighted cable machine and adjust the height to shoulder height.
- Grab the grips and face away from the attachment.
- Place one foot in front of the other similar to a lunge position.
- Extend your arms out to your sides with your palms facing forward.
- Imagine hugging a large redwood tree as you move your arms forward.
- Just before your hands touch, imagine punching your arms forward.
- Slowly return your arms to the starting position with your arms extending directly out from each shoulder joint.
- Throughout the exercise, remember to slightly bend your elbows and tighten your core.
- Repeat the exercise for the appropriate number of repetitions.

Importance
This exercise strengthens the serratus anterior. This muscle has an important role in stabilizing the scapula (shoulder blade). This is extremely important when swimming or maintaining the aero position on the bicycle. If the shoulder blade isn’t stabilized, the delicate tendons of the rotator cuff and the biceps tendon can become “pinched” and injured. In addition, if this muscle is stronger, there is a decreased likelihood that a cyclist will experience pain between the shoulder blades.

Precautions
Stop the exercise if you experience any shoulder pain.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps

2:2 Rule (Knowing When to Bump it Up to the Next Level)
You should progress to the next higher load when you can perform two or more repetitions over the current level in the last set over two consecutive workouts. In other words, if you are able to pull the easiest resistance band easily during the 14th and 15th repetition of the third set, it is time to advance to the next hardest resistance band starting at three sets of ten repetitions.

Handout
Serratus Hugs

Needed Equipment
Dumbbells

Difficulty of Exercise (Guide)