b3126044e8
- Simplify flatten_vault API to return usize instead of MigrationResult struct - Add KEEP_FOLDERS: attachments/ and _themes/ alongside type/, config/, theme/ - Use HashSet for collision tracking in unique_filename - Update wikilinks from path-based [[folder/slug]] to title-based [[slug]] - Clean up empty directories after flattening - Flatten demo-vault-v2: move all notes from type-based subfolders to root - Update smoke tests for flat vault structure - Remove migrate_to_flat_vault from repair_vault (one-time migration only) Co-Authored-By: Claude Opus 4.6 (1M context) <noreply@anthropic.com>
39 lines
3.5 KiB
Markdown
39 lines
3.5 KiB
Markdown
---
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aliases: ["New Strength Program"]
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Is A: Project
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Belongs to: "[[25q1]]"
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Advances: "[[responsibility-health-fitness]]"
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Status: Done
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Owner: "[[person-luca-rossi]]"
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---
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# New Strength Program
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## Overview
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The [[24q4-cycling-year-review]] identified a clear gap: upper body and core strength were limiters on long climbs, and pure cycling volume was not addressing them. This project introduced a structured 12-week strength training program to complement the cycling training plan, with the primary goal of improving climbing performance and reducing injury risk for the 2025 season — specifically for [[2025-ride-stelvio]].
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The program followed a progressive overload model with three sessions per week (Monday, Wednesday, Friday mornings), focusing on core stability, hip strength, and upper body endurance. The sessions were designed to be cycling-compatible — meaning they build functional strength without adding excessive muscle mass that would penalize climbing performance. The program ran from January through March 2025.
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## Goals
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- Complete a 12-week strength program with at least 85% session adherence
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- Focus areas: core stability (planks, dead bugs, pallof press), hip strength (single-leg squats, hip thrusts), upper body endurance (rows, push-ups, shoulder press)
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- Sessions capped at 45 minutes to fit before the work day
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- Improve core endurance test (plank hold) from 2:00 to 3:00+ minutes
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- No negative impact on cycling performance metrics (FTP, weekly TSS)
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## Key decisions
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- **Gym-based, not home-based.** Considered a bodyweight-only home program for convenience, but decided that gym access (barbells, cable machines) allows for more precise progressive overload. Signed up at a gym 10 minutes from home with early morning hours (opens 6:30 AM).
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- **Three sessions per week, not two or four.** Two sessions would not provide sufficient stimulus for meaningful adaptation. Four would risk interfering with cycling recovery, especially during build-phase weeks. Three sessions, alternating between upper/lower focus, hit the sweet spot.
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- **No heavy squats or deadlifts.** Traditional powerlifting movements build too much leg mass for a cyclist targeting climbing performance. Instead, focused on single-leg movements and moderate-weight, higher-rep schemes that build strength endurance rather than maximal strength.
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## Notes
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- Session adherence was 89% (32 of 36 planned sessions). The four missed sessions were all during a particularly heavy newsletter week in February. Built in makeup sessions the following week when possible.
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- The plank hold test improved from 2:00 to 3:25 — well above the 3:00 target. More importantly, subjective feedback from early-season rides confirmed that upper body fatigue during long climbs was significantly reduced.
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- [[person-paco-furiani]] joined for several sessions and followed a modified version of the same program. Training together added accountability and made the early morning sessions more tolerable.
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- The biggest adaptation was not physical but scheduling. Finding 45 minutes three mornings per week while also cycling 8-10 hours per week and running a content business required ruthless calendar management. The key was treating strength sessions as non-negotiable appointments.
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- No measurable negative impact on cycling FTP (remained at ~275W throughout the program). This confirmed that the moderate-weight, endurance-focused approach was compatible with cycling performance.
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- The program transitions into a maintenance phase (2 sessions/week) during the peak cycling season. Detailed in [[topic-cycling-training]] notes.
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