Crossfit is amazing. It's refreshing to see that there are people who actually understand athletes aren't bodybuilders. I've been using many of the principals here without even knowing it.
Applying the Tabata protocol to squats and other exercises is brilliant. I've been using on the bike for years but it never occured to me to apply it to resistance training. This kind of sideways thinking is what moves us to discover new techniques and continue to improve.
I race road bikes and didn't like the results I got cross training with the usual weight training workouts, so I worked out a functional strength-endurance program using a mix of bodyweight exercises, rings, ropes, plyometrics, sandbag lifting and weighted clubs as cross training during the winter. I set things up so they were done with little or no rest between exercises. Many of the same exercises but without the power and olympic lifts. It built lots of muscular endurance and it really helped the on bike endurance.
I used to the bodybuilding style weight training but didn't find it helped on the bike, where as full body movements and plyometric leg work really helped to make me faster and have less support muscle fatigue during long rides and races. My system was a every other day split with bike training 3-5 times a week in the offseason. In season, the strength conditioning was cut to twice a week with less emphasis on the legs. I even gave it cool name, Cycle Blast.
I own a bike shop with a race team so I started to have the team come in for this type of training during the winter and all of them started the season in much better shape than they had in previous years. We've now had another winter of suffering and the improvements in overall fitness both on and off the bike are outstanding.
Are there any other competitive cyclists on the board who've applied crossfit to their program?
How did you do it and what results did you see?
Thanks for such a great resource and different way of thinking about fitness.