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Weight training program for 2014 cut decided; Planning for success.

Saturday, December 14, 2013 by  
Filed under Daily Blog


Yesterday’s blog sparked a really interesting conversation on Facebook. Some excellent points and valuable comments were made by those who cycle and lift (or cycle and used to lift).

The squat and deadlift area of my home gym.

The squat and deadlift area of my home gym.

I knew there were no cookie-cutter answers to the questions I posed, so I guess I was mostly just looking for individual opinions and real-world results. I want to thank everyone who took the time to respond and comment.

I’ve decided that for my 2014 cut I’m going to go with my gut instinct–at least initially–and do one full body weight training workout per week. Cycling in various forms (road, mountain, trainer) will comprise the vast majority of my training. I’ll be training at least six days per week, with one day of rest (or perhaps a light spin).

I know I will lose some amount of lean mass (in fact that is unavoidable if I hope to reach my goal of 160 pounds), but I’m not concerned about that, provided I don’t lose power on the bike. My Functional Threshold Power and my watts/Kg will be my guideposts as I drop weight. I will not hesitate to alter my program (diet, weight training and/or cycling) if I feel things are sub-optimal.

The weight training program for my 2014 cut was the only area in which I felt some degree of uncertainty. It feels good to have that ironed out and the plan in place.

Even though I’ve done dozens of cuts and bulks over the past decade, I’ve never approached any of them with anything less than 100% commitment. I take these things very seriously. Cutting can be difficult, and so I like to do everything in my power to ensure success. As you can tell from my recent blogs, the planning process is an important part of my recipe for success, and that process starts more than a month in advance. When I start my cut on January 13, 2014, I’ll do so with a firm plan and with my head in the game. Failure is never an option.

John Stone Fitness Comments

2 Responses to “Weight training program for 2014 cut decided; Planning for success.”
  1. I really love your progression. Weights to Cycling to MTB to Road Cycling (with a slight obsession of Road Bikes!) That said, I just want to get in great shape…more to come.

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