Building the Engine: A Full-Body Strength Session

Building the bike is almost done. Building the engine starts now.

Yesterday was a full-body strength session — squats, presses, rows, and the unglamorous stabilizer work that doesn't show up in a highlight reel but shows up everywhere else, eventually.

Warmup — Superset, 2 Rounds

• 15 Jumping Jacks
• 10 Air Squats
• 5 Hip Airplanes
• 5 Plank to Down Dog
• 10 T-Spine Reach

Main Set

Superset A — 2 Rounds

• 8 Front Squats
• 12 DB Bench Press

Superset B — 2 Rounds

• 8 Stability Ball Hamstring Curls
• 10 1-Arm DB Rows

Superset C — 2 Rounds

• 30s Copenhagen Plank
• 20 DB Seated Single-Leg Calf Raise

Strength A — 3 Rounds

• 30 yd KB Farmer's Walk

Strength B — 3 Rounds

• Skull Crushers

Front squats and farmer's walks are exactly the kind of strength that should carry over directly to the bike leg — a stronger core and legs under load now means more control in the aero position later, and more left in the tank for the run after that. The Copenhagen planks and single-leg calf raises are the boring stuff: stabilizer work nobody notices until it's missing.

This is Phase 2 strength work — establishing real baselines instead of guessing. One session doesn't prove much on its own. A few months of them will.

Movement Creates Momentum.