I’m not even sure you need this! He has some great resources for free that you can try and see what you like. I unfortunately can’t find the exact link, but I"ve settled on his McGill Crunch/bird dog/side plank as my regular core exercise, and then step ups, squats and deadlifts for the weight, but just 2 sets of each. I’m doing the core 2-3 times a week and lifting 2 times. I’ve found this is a sustainable amount, any more and I stop doing it at some point (I have all equipment at home, so I’ve also made it easy for me to do a relatively short workout). And this is what I’ve taken home from Brodie - consistency trumps everything else with this stuff too. There’s no quick fix, and I should be looking at 2-3 years. Boring, but effective. But look through his channel and see if something jumps out at you.
Interesting cool down protocol! The example is a longer threshold interval, do you work this into other interval efforts? I’m curious how you work this into something higher intensity where the last thing you want to do is slowly ramp things down. Or do you put this in as a sort of “cool down” interval after a little break.
For VO2, as I cross the finish, I will drop it back to the max I can sustain semi - uncomfortably for 5 mins, and slide it down from there per above. First drop step is usually below threshold, bc I’m cooked.
Huh. I’ve not read this book, but from listening to his podcasts and watching a lot of his videos, I came away with his philosophy being “master a few simple things and stick with it,” not a complex progressive plan. He seems to talk about KISS a lot. I could certainly be misunderstanding exactly what he means by that. Does his book talk about smaller blocks being fairly static, but that shifts over the course of the year?
I’m with you - boring and achievable seems to work better for me in terms of keeping up with it. When it’s time to workout, I can just do it without having to really think.
I’m already weaving in some cleans and front squats, but remain fully dedicated to finishing the untimed simple standard in Simple&Sinister. With possible shoulder surgery on the horizon (to fix the other one), it might take me 3 years!
I have Menachem’s Lift Heavy book and if I was younger and had access to barbells, might consider it after S&S. Also have his plans from BaseCamp, again they are good plans and look similar to what I got from my 1-1 coach.
However minimalism is 100% working better for me, and I do have more commentary about that as I started using the gym over a decade ago after repairing my right shoulder. And my 1-1 coach gave strength workouts that look similar to what I looked at in BaseCamp.
It sure is easy to mentally convince yourself that you are losing fitness when you don’t ride. How do we so easily overlook maybe the biggest recovery bang for you buck - recovery days. It’s right there in the name!
Great perspective. Make your recovery day an actual recovery day
