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Gains, Grains and Brains
12 - Gains Grains and Brains
Gains aren't just about working out. It's about diet (grains) and smart workout / recovery plan (brains)
Modes of Training
- Maintenance
Maintenance
Diet
- Maintenance Calories / Macros and no more
Exercise
Workouts in this phase should minimal stress. Tempo at most, and should not be for extended durations. The goal is to activate the systems, let them run at a comfortable pace and shut them down.
- 1 hour ride at tempo
Increase (Weight Loss + Hypertrophy)
This is going to be the most complex stage by far because we're trying to accomplish more than one thing here. While most people focus very heavily on wattage or speed, the problem is that it's not that simple. I can generate enough watts to move at 22 mph, but at a greater strain because of my body weight. As such the use of watts / kg has become very common since it's a weighted measurement (pun intended).
The goal of increase phase training is two fold:
- Increase lean muscle mass
While you will gain weight initially, the point is that it should be muscle mass added to the system. Muscles, as opposed to fat, require calories on a daily basis to exist. If we add muscle, it increases the amount of calories we burn at a minimum. We take this with a diet built around a protein only increase, and you're building long-term success for weight. If we do this correctly we will effectively increase wattage over time as well as lower the total body weight. This is a net-increase to watts/kg
Weight Gain Paradox
This is essentially the source of a lot of contention people have with weight loss. There are a lot of people who start cycling / running / for weight loss. They have a lot of success and then all of a sudden just stop.
Diet
- Maintenance Calories + 500 calories
Exercise
Work here depends on the type of strength you're looking at building:
- High Intensity Interval Ride
- Legs
- Dead Lifts
- Lat pulls
- Bicep
- Preacher Curls
- Inverted Grip Curl
Endurance
Typically for me this is the phase directly after increase. Once you've established a certain threshold, you need to extend the tiem frame in which you can accomplish it. This is a slightly different regimen of training, but your diet should not change significantly. Since we're going to be stressing the body for longer periods of time, we're going to be striating muscle in a different fashion. We're looking at slow vs fast twitch muscle fibers, so protein is definitely still necessary for recovery.
Diet
- Maintenance Calories + 250 calories
Exercise
- 40K ride @ FTP (Time Trial pace)
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By Darrell Breeden & Brandon Miller12 - Gains Grains and Brains
Gains aren't just about working out. It's about diet (grains) and smart workout / recovery plan (brains)
Modes of Training
- Maintenance
Maintenance
Diet
- Maintenance Calories / Macros and no more
Exercise
Workouts in this phase should minimal stress. Tempo at most, and should not be for extended durations. The goal is to activate the systems, let them run at a comfortable pace and shut them down.
- 1 hour ride at tempo
Increase (Weight Loss + Hypertrophy)
This is going to be the most complex stage by far because we're trying to accomplish more than one thing here. While most people focus very heavily on wattage or speed, the problem is that it's not that simple. I can generate enough watts to move at 22 mph, but at a greater strain because of my body weight. As such the use of watts / kg has become very common since it's a weighted measurement (pun intended).
The goal of increase phase training is two fold:
- Increase lean muscle mass
While you will gain weight initially, the point is that it should be muscle mass added to the system. Muscles, as opposed to fat, require calories on a daily basis to exist. If we add muscle, it increases the amount of calories we burn at a minimum. We take this with a diet built around a protein only increase, and you're building long-term success for weight. If we do this correctly we will effectively increase wattage over time as well as lower the total body weight. This is a net-increase to watts/kg
Weight Gain Paradox
This is essentially the source of a lot of contention people have with weight loss. There are a lot of people who start cycling / running / for weight loss. They have a lot of success and then all of a sudden just stop.
Diet
- Maintenance Calories + 500 calories
Exercise
Work here depends on the type of strength you're looking at building:
- High Intensity Interval Ride
- Legs
- Dead Lifts
- Lat pulls
- Bicep
- Preacher Curls
- Inverted Grip Curl
Endurance
Typically for me this is the phase directly after increase. Once you've established a certain threshold, you need to extend the tiem frame in which you can accomplish it. This is a slightly different regimen of training, but your diet should not change significantly. Since we're going to be stressing the body for longer periods of time, we're going to be striating muscle in a different fashion. We're looking at slow vs fast twitch muscle fibers, so protein is definitely still necessary for recovery.
Diet
- Maintenance Calories + 250 calories
Exercise
- 40K ride @ FTP (Time Trial pace)