The Time-Crunched Cyclist Podcast by CTS

Episode 182: Designing a Velocity-Based Strength Training Plan, with Coach Kellie Moylan

• CTS • Season 4 • Episode 182

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Key topics in this episode:

  • Review of Velocity-Based Training
  • Coach Kellie's process for starting a program
  • Establishing good form
  • When to add speed and load components
  • Keys to building a program
  • Three main movements
  • Designing a weekly program

Resources:

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Guest: Kelly Moylan
Kellie Moylan is a performance coach who works with athletes throughout the world. She has been coaching endurance sports and strength training for over 20 years. Kellie works one on one with athletes in her own gym with the use of Olympic style weightlifting or portions of the lifts depending on the goals and needs of each athlete. 

Certifications:

  • USA Cycling Level 1, NSCA USA Weightlifting Level 2 Coach, USA Track and Field Level 3, Certified Sports Nutrition Coach with NSPA, Certified Program Design with NSPA, Certified Weightlifting with NSPA, Certified Speed and Agility NSPA, International Youth and Conditioning Coach

Host
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Speaker 1:

From the team at CTS. This is the Time Crunch Cyclist podcast, our show dedicated to answering your training questions and providing actionable advice to help you improve your performance, even if you're strapped for time. I'm your host, coach Adam Pulford, and I'm one of the over 50 professional coaches who make up the team at CTS. In each episode, I draw on our team's collective knowledge, other coaches and experts in the field to provide you with the practical ways to get the most out of your training and ultimately become the best cyclist that you can be. Now onto our show. Welcome back, time Crunch fans. I'm your host, coach Adam Pulford.

Speaker 1:

I'm here once again with CTS coach Kelly Moylan to help us apply what we learned about how to build strength and power as an athlete and apply it to the pedals as a cyclist. Kelly, welcome back. Well, last week we mentioned velocity based training, and from a very high level, we described that it's essentially talking about and applying speed of movement to an exercise in the gym, and the reason why we want to do that is because if we want to be fast, we have to train fast. There needs to be some sort of speed component into the weight that we're moving in order to get the result out of the exercise that we want. Would you agree with that?

Speaker 2:

I would yeah, okay.

Speaker 1:

so when we're doing this, like when you're doing this at a competitive level, you've got a velocity based training system that attaches to a weight, you do the movement and you can track the speed of the movement, right, yes, when you're coaching people, yeah, let's see it. So if we have any like exactly, if we have any like super big nerds well, there may be some people that are using this right now because it is you can buy it online. I'll link to it for anybody who is curious about it. But our point is we are not sponsored by these devices, nor is my point for anyone to go out there and buy one.

Speaker 1:

Really, the point I want to drive across and what Kelly and I are trying to get at here, is start to think about the speed of movement and let's just think of it as fast, medium or slow. So when I'm working with athletes and I'm telling them to do a back squat which we'll get into the example here I will change the speed of movement from fast or medium or let's go slow. Sometimes I do that. So with this velocity based system, it's not only trying to quantify the intensity based on perceived effort or one rematch or whatever we want to do, but also the speed of movement. Kelly, do you want to add anything to that in the way of what athletes should take away from our conversation here?

Speaker 2:

Yeah, I think don't get too carried away with the speed. At first You've got to know that you're doing the movement properly. You've got to know that you're keeping a neutral spine when you're doing a front squat or a back squat or a deadlift. Some people don't know how to bend over without bending at the spine and it takes them years to learn at some time. So don't get too carried away with the speed. This is something we're trying to push forward to a point of what matters in cycling and how do you actually create that power? I think in the long run, if you keep showing up at the gym and you keep doing your work, you're going to accelerate and you're going to do better. So the speed part is a thing for knowledge, so that you don't overload yourself. Mainly in my book.

Speaker 1:

Yes. Well, thank you, kelly, for keeping me, as well as everyone, grounded in that, because I think keeping it simple is the approach. In the previous podcast, I shared an example of when I was first learning some of the weight lifting movements. There was months where I didn't even add load. My strength coach I was working with wouldn't allow our group to add load until we got that position down, then worked on the speed, then we could add load.

Speaker 1:

So in the previous podcast you said strength is strength, no matter what type of athlete you're working with. So what I would like to do is run through some examples. I want you to tell our audience how you would approach working with a very beginner athlete. Say, they've been riding their bike for a year or two and they learned about strength training and they want to learn how to get fast. They want to learn how to apply power to the pedals. Tell us where you'd start and we all know spoiler alert that you're going to start with good form, but let's use the back squat as an example for that and walk us through your process.

Speaker 2:

So I don't start with the back squat. Actually, what I would do with a beginner actually is I go right to the basics and I will throw a rage ball down on the floor and I'll actually have them start from the seated position and I want to see how they can stand. What's a rage ball? So it's a big fat ball. It's a weighted ball. It's about eight pounds and that would put you seated approximately I don't know 16 inches off the floor, and I'll have someone sit on it and see if they can actually stand, because I want to see if they have full range of motion.

Speaker 2:

For me this is assuming we're clear of injuries, so I want to see how they stand first before I actually have them squat. If they can stand up off of that flawlessly, then I'll take it away from them and then we'll start, not with a back squat but with a front squat. I might even start with a goblet kettlebell, because it depends on how new they are. If they're a brand new athlete, I'll put a kettlebell in front of them and I'll start them there. That's the only place where I'll do a high rep squat is a kettlebell.

Speaker 1:

Just real quick, though. Why would you say loading the front or having like a front squat or a goblet squat as the place to start with? That I agree with you, but describe your rationale.

Speaker 2:

If you teach an athlete how to rack a bar, you're gonna do a couple of things for them. You're gonna actually you're gonna create mobility in their shoulders and teaching them how to do a front squat properly. The back squat is easier to load and it's easier to overload, and if I've got somebody moving properly on a front squat, the back squat comes easy after that.

Speaker 1:

Very good distinction with that. Okay, so let's assume that they're a good mover using the Raid Ball and you do a couple and you're doing higher rep goblet squats to just simply get in repetitions correct, more like learning the move pattern.

Speaker 2:

That won't last, but a week a week, maybe two weeks at most, so I can get them through that and then we move on. I also start with mobility. So we start a program with activation of the muscles. I have a you can maybe see the bands behind me there but every workout I do and many of my athletes have gotten the crossover bands. So just an activation process for shoulders mainly, and then we do a mobility. We don't stretch, we do mobility, dynamic sort of stretching, and then we get into our lifts.

Speaker 1:

You said a couple of weeks that you would focus on A little higher rep movement patterns with a squatting movement goblet squat, front squat, whatever is the end goal? To move toward a back squat, or are you just simply focused on squatting up and down? Walk us through some of this, everything that goes into good form.

Speaker 2:

So once we get away from the goblet squats we're going into front squats. We start with a five rep right there, because I don't want faulty movement patterns. So you go into the high rep. Beyond five you're going to get faulty movement patterns over and over again and then you have to correct that. So just stay with five, I will. If somebody's really bad actually or can't get it I shouldn't say really bad, but just isn't getting it I'll go with three. Give me three good reps and that's where we stop.

Speaker 1:

So it's just a learning thing, Sure, yeah, I totally get it. What are some cues that you would see in the athlete that would make you stop and say let's go down to three. Like, what would the movement pattern be that you're looking for to avoid?

Speaker 2:

The dropping of the chest. So just a matter of the spine being neutral as you drop, and the dropping of the chest will make you have to just kind of distort yourself in order to stand up with a front squat. We're not going to get into how to do things, but that's just one of the things that we look for.

Speaker 1:

And the reason I bring it up is because I mean, that's a tricky. You answered it perfectly, by the way. It's a tricky one because, again, we're remote, we're in separate locations. You and I and most of your athletes that all the athletes I'm working with are in separate locations, most of them for you separate locations. So tell us just like real quick how you're doing this from afar. Do you use an app? Do you FaceTime them? Like, how are you getting this feedback of how they look?

Speaker 2:

Yeah, I use the Coach Now app. I use it with my own coach that's where I get my feedback from them as well and I use it with my own athletes. The Coach Now app allows the athlete. I would encourage anyone who does, whether you're using an app or not, video yourself.

Speaker 1:

Yes, I believe.

Speaker 2:

Video yourself and watch what you're doing. You can learn by. Just go to Greg Everett's Catalyst Athletics Training Volume Training Library and you can learn how to do a front squat. He will tell you why you're doing it, how to do it. You'll see people doing it with proper form and you will know how to do that and you can compare your own self to that. So there are ways to do that, but with myself I use the Coach Now app. They upload the video. I get to watch their video and talk to them on this app and then let them know let's do this. I can even draw diagrams on it.

Speaker 1:

For those who are just like whoa, this is completely new to me. I don't know what I'm doing in the gym and you're looking for help. I mean, you can reach out to Kelly, you can reach out to some of these resources that we're going, but just like, watch really good, and we'll link to Kelly, we'll link to that in our show notes so that people can go and get good visual examples of what a squat looks like and then other movements too. How long are we spending on good form with a squat movement like this? Generally speaking, I know it's very individualized, but when you're working with a new athlete, On going constant.

Speaker 2:

Everything I do in the gym, everything I do in the gym is about positions, everything. And I still, to this day, I'm working on my snatch position from below the knee to above the knee. It's a hard thing because the heavier the weight gets, the more you're going to pull forward. So you have to fight that and you have to understand there's so many little things to understand about doing. It's why I love it, actually, because of the fact that you don't need heavy weights. You just need to know what you will learn about yourself and your abilities, or your lack of, and what you need to try and push for. You will be surprised and it's really fun and empowering to change yourself that way in a positive way.

Speaker 1:

I would say the next question is what do you see in an athlete or what are you looking for to cue you that now we need to work on speed or the velocity of the movement?

Speaker 2:

If they're doing it comfortably and flawlessly and are willing to push. It's kind of hard to actually describe what that would look like. But if they're doing it well and they're willing to do it, I'm going to you won't hurt by putting a velocity based unit on them, just so they can see what that looks like and what that feels like and what they're capable of.

Speaker 1:

Yeah, and I would say I mean just based in my experience, I mean I would say it looks beautiful, it looks smooth, right, yeah下一. Then they push up and in that whole Kinetic chain looks beautiful and there's some art form that goes on. And then people are like whoa, how do I know that? Well, we'll give you examples to look at. But it's not herky jerky, it's not like swervy, there's not like this. But curling under it looks beautiful, it looks like an athlete doing a squat movement. And so also from that speed of movement when, let's just say, from a squatting Position or the squat exercise, when we're controlling the speed of movement, we're really talking about the concentric muscle action, right, the, the push up, correct.

Speaker 2:

Yes, and a lot of times. Even I'll do a pause at the bottom of a squat.

Speaker 1:

Why do you do that?

Speaker 2:

You don't have to lift this heavy. You know that is. That in its own right is hard. So if I have, I do have one athlete that I'm doing that with now and then she's doing it beautifully. She's, you know, in her 50s and she's killing it actually, and you know, I just see that and I'm just like you know I, I will take an athlete where they want to go and I can push them to a point that they want to be to if they only want to stay in a certain range, and we, we play with that and we do the best we can with that.

Speaker 1:

Agreed, and there's also some muscle control that goes on with a pause in the middle or at the base of the squad and then coming back up, and then when you, when you change the velocity or try to increase the speed of it by going up we know, I was and we're using more force and getting a little bit more out of the muscles.

Speaker 1:

So once, once you're moving, once you have a good position, you start to add some speed, the final pieces, you add load. What can you say there? Like I don't know how long would you expect a fairly beginner athlete that comes to you and starts working with you? But when would you start adding load with with an athlete that's has good position and has added the speed component and they look beautiful.

Speaker 2:

If I have an athlete who's who's moving well for me, they're not always going to go into the perfect squat, they're not always going to do the perfect deadlift, and I'm constantly cracking on hands on. I want them to understand that. But my athletes are Lift and heavier weights in the fourth week and they are the first week. All of them, all of them, it's so. It's not like we're not loading them. It's just the RM thing. You know, just understand what RM means.

Speaker 2:

It's not go for broke. It doesn't mean Get it out there and go as hard as you can. It's just like training and endurance sports. You don't want to go In a one-minute power interval like it's a sprint. You want it to be a one-minute power interval. You know you want to be able to hold that. So it's the same thing. You don't want to go all out like that all the time. So it's a building process. If they're, if they're moving, if they're moving well, we'll load. You know. And there's just a point where we're gonna keep playing with that and then we go with speed and then we go with load. Yep, and it's a, it's given, it's give and take, it's give and take. Yeah.

Speaker 1:

So the one thing I want to point out here is, especially with, like, a squatting movement, your, the speed of movement or the, the quality of movement, that the beautifulness will become more beautiful If you add a little load as you go like that and so it's, it's good form first Speed, then load, then speed, then load, as you kind of build up like that, because as the muscle gets a little bit stronger in your Connections get better to do the movement. Adding that load will will help you feel more coordinated and I think it's important to realize that in your, like, adaptation process. Would you agree with that?

Speaker 2:

Yes, and that's why when I build a program, I like it builds, I mainly build four-week programs, but I will put it to four, five weeks sometimes, because I want day one to always be day one. This is what you're gonna do on this day. Becomes familiar to this athlete. Don't keep changing them. Don't keep changing your exercises. Become familiar with these exercises. I only have three main lifts that I'll do with each athlete a. It's Time, right, it's be. It's something that you become familiar with and you're gonna push yourself.

Speaker 2:

I always say in the in the first week. This is a base building week. Leave room in the tank. Leave room in the tank. Leave five, ten pounds in the tank on your legs. Leave two to five pounds on your on your shoulders. And then week two, either repeat it or add a, add a pound or two pounds. Week three can be a recovery week, depending on what they're doing on the bike. If they're doing heavy on the bike, I'm going lighter in the gym. If they're going lighter on the bike, it's an opportunity to go heavier in the gym.

Speaker 1:

You said you have three main movements that you do with athletes.

Speaker 2:

Squatting, hinging and pressing. The rest, after the main lifts are done, are accessory work, accessory work being single-legged lifts, pull-ups, push-ups. I usually do three accessory work, one being a trunk, meaning core, what people call it trunk work a push and a pull or a single-leg exercise, depending on what the athlete needs.

Speaker 1:

Right, so squat, hinge and pull. I think we got the concept of squat. Can you describe a hinge for us?

Speaker 2:

Hinge being an RDL, so total, just hinging at the hip, hinging at the hip, and that can be a really difficult thing for athletes to learn if they've never done it, but don't be afraid of it, it can be learned. And it is really a good primal movement because most endurance athletes lack posterior strength, especially runners, and without working your posterior chain you're never going to get that much better. Because you will realize, I'm doing right now with my coach, rdls at speed, which is a new thing for me because I'm not good at being really fast in my clean pull. He's trying to teach me and he's doing power, cleans and speed on my RDLs. At the rate that I'm doing it I'm like God. You know it's really hard to do, but it's teaching me to think differently too.

Speaker 1:

So with a pull, then I think everybody knows what that is. But give us a description of what a pull would be.

Speaker 2:

A pull is a clean pull with a clean grip being just outside of your thighs, and I teach all my athletes snatch grip pull and usually not always I am raising the floor for a snatch grip pull because I need to get that position, especially if they're tight in the posterior chain. It's a different grip, it's a different feel for standing up and I'm just going to have them pull up, standing up to the hip. I'm not going to have them actually shrug, because it's a whole other piece of movement that they need to learn.

Speaker 1:

That pulling movement that you're describing. That's pretty specific to all the core weight lifting movements that we're talking about, correct?

Speaker 2:

Yes, please Right into it. And then the push press as well.

Speaker 1:

Yeah, that's true. Yeah, and the push press. And then when you say raise the floor, what you're doing is you're essentially stacking weights to raise that bar up so that the bar is a little bit closer to your hips, so that you don't have to move as much to get it correct For our listeners they may not understand that.

Speaker 2:

Yeah, you pull up the plates where, if you have blocks, like I do, you can put the plates on blocks that are even. It puts you in a position where you're more comfortable in the down bottom position so that when you stand up with the weight it's a more comfortable position. You can strengthen in that range really well. Actually, too, you don't need to always go from the floor, and once you strengthen that range then I'll lower it, like the weight, and strengthen that range. So that's how we kind of build back down to a better range of motion there.

Speaker 1:

So really for our listeners, I mean this is a very I would say very different podcast than what we've done in the past, because we're really focused on the core movements that get you strong and make you fast. It's not bicep curls, it's not a leg press. I mean, these are other additional things that we can add on, but it's too fancy. What we're talking about is very simplistic things. You've got three movements, you've got three steps, so with a push, then you said push press and that's going into the weightlifting component too. I think I glossed over that one, but you saved me on it, correct?

Speaker 2:

Yes, push press. I just like doing a strict push press with a bar, just so they can learn that. I will take that into a power and I'll teach them a power jerk. Most of my athletes are doing power jerks. Here's where the speed comes, here's where the first speed comes. It's in a power jerk. They learn to move their body, they learn to push with their legs and they learn to pop a weight over their head and it works their entire trunk. So that's the first place where I really work on speed.

Speaker 1:

That's a full body speed movement there. So again for our listeners, there's probably a ton of you that haven't done any of these movements before. They are fairly complex and they require technique. So listen to Kelly, watch the moving patterns, and I would really encourage people to hire a strength coach to just start to learn the basics If you're curious about developing powerful movement patterns using these techniques. Like I can't stress that enough. It's not that you can't self-teach, you definitely can, but it'll go a long way to hire somebody who knows what they're doing.

Speaker 2:

Absolutely Every weightlifter I know has a coach and they are very well versed weightlifters. Actually, there aren't that many weightlifters out there that don't have coaches. So having somebody with eyes on you is a really good thing and it's a really helpful thing, and it's also again, it will help you reach new phases that you haven't ever thought you could reach. Strength training isn't just about building muscles and getting fast on the bike. I mean, it builds bone density, it's good for your brain, it's good for your memory. Even. It's been shown to help so many pieces of good health and longevity. So I encourage everybody, no matter where you're at and if you're going to a gym, keep going. I don't want to deter anybody from what they're already doing and say you got to be doing it my way. I'm just trying to. What I'm trying to do, what we're trying to do, is give you a methodical, systematic way that puts structure into a program that will help you integrate it into your cycling or your running.

Speaker 1:

Let's talk about that real quick and then we'll bring this thing home. Kelly. Kelly, let's work through a weekly example, monday through Sunday. Let's say and you can use one of your athletes that you're currently working with but walk us through when the rest days would come and if they're doing some tempo work on the bike, but they are continually working on this strength and power in the gym, give us some example of Monday through Sunday, how that looks for their training program.

Speaker 2:

Typically, monday is always a rest day. It's just an easy day to have as a rest day. It's Monday. If I have an athlete that's doing an interval, two intervals a week, I'll do Again it depends on the athlete a lot, okay so, and it can lead into a real heated discussion of you shouldn't do that, but I will do. What I'm doing with my athletes is they're actually doing lifting on Tuesday and doing a tempo workout on Wednesday. Sometimes I'll flip that. It's not written in stone. We will play with it depending on how the athlete feels. If they don't like that, guess what. We'll do the lifting on Wednesday and the intervals on Tuesday. It doesn't need to be written so hard and in stone, but let's see how it feels and see how it works for you. You don't want to do intervals and lifting on the same day. I think you'll trash yourself doing that. It's really hard to do.

Speaker 1:

It is hard to do, but do you have any athletes that you encourage that? So if you're so time crunched that the schedule lines up to where you have to have a double day, do you have athletes doing that?

Speaker 2:

I have a guy up in Iceland doing that actually, and he lifts before he does intervals and he loves it. He does a different type of training, though. He does a hypertrophy type of training, so he's a little bit different from what we've been talking about. So that's what he does and that's what he likes and that's what we do.

Speaker 1:

And I would say suss it out with you know, does it work for you, Does it not? Because I would say that the number one thing I try to stay away from is for any athlete, let alone a time crunched athlete, to go hard all the time. And when we try to not lift on our interval days, I tend to find athletes lifting on their rest days or lifting on their recovery days, and I would personally and you can totally disagree with me, but personally I try to bring contrast in so that they recover better and then we can focus on the intensity or the hard days.

Speaker 2:

Essentially, you know, I think, the recovery part too. I think it's okay to lift on an endurance day.

Speaker 1:

I agree with that.

Speaker 2:

If it's a recovery day yes, it is a recovery day and I don't put that on to my athletes or on the rest day, you know, sometimes on a rest day they're going to lift because that's the only place they can fit it in and it's at the end of the world there. You know it doesn't have to. We could drive ourselves nuts with that stuff. I would rather they be in the gym than not be in the gym and get being on their bike when they need to be on their bike. If they're training for an Ironman, you know, and the time is just pushing them all over the place and their schedule is crazy. You know, it's just a matter of sometimes they've get it done.

Speaker 1:

Yeah, I would totally agree with that. But, and so to that end, it is my opinion completely okay to lift on the days where you got some intervals. Keep your rest days as rest, keep your these days easy, and that's my general philosophy on that. So, let's go back to. We got derailed on our weekly example. So Monday we got a rest day. Tuesday lift Wednesday tempo Thursday lift.

Speaker 2:

Yeah, that's an endurance day. Endurance, oh, endurance. Not a lift day yeah, it would be endurance. And lifting.

Speaker 2:

Yeah, I mean you could do endurance, being hour and a half, but you know the time. Whatever you can do, but you can lift on that day. Friday is your recovery day. If you're doing three days a week, saturday can be a lift day, and you know I do, it depends. Again, here's where we depend on the athlete. You can do a tempo ride on that day. Make sure you warm up well, because you're probably going to be very tired on that day, depending on your recovery, and if it just have, make tempo very aerobic and I think you'll be fine, and then Sunday could be an endurance day. Again, there's a thing where you can play with that and see how the athlete feels very doable and I would also say that may change.

Speaker 1:

You know, if you change from tempo to threshold or tempo to VO, to the pattern may change yet again, depending on, you know, availability and all that kind of stuff. But again to our, to our audience, though, I want to provide some of these examples of what we're doing as coaches that we find successful, and then they can play with that variability, depending on how they feel, how much sleep they got, how much stresses at work and those types of things, because it all definitely, definitely plays into it.

Speaker 2:

Yeah, I think too. Adam is mentioning how the four week plan goes and the way that I structure the four week strength training on top of the four week training peaks plan. Week one is a base building week, no matter what we're doing in the weight weight room. Week two is building. Week three can be a building. That depends here on what you're doing with your training peaks plan, because if you're recovering here you might want to go a little heavier here. Then on the week four, if you're going heavy on the bike, you do your recovery back off week in the gym. Back off meaning deload, just go through the movements, 85 percent of what you did on week three.

Speaker 1:

No, I love that. I've done similar things in my coaching. I think that at surface level it may be a little counterintuitive when, if we back off the gas on the bike when we push the gas in the gym. But I think it's different because, especially if we have athletes that are not doing 20-hour weeks, for example, we're less. You know, tour time crunched, lower volume, as long as we're sleeping and eating, okay, I take that opportunity of deloading from the bike and do a bit more in the gym. I think because total volume is low, we can get away with that and continually to build, because what we're trying to do, load it back up on substrate and some of that more of that endurance capacity, let that recharge. But in the gym it's like ones and zeros, or total volume, muscle gets fatigued or not. It doesn't really play with endurance. So, yeah, that's brilliant. I'm glad you mentioned that because that's a very good way of doing it.

Speaker 2:

I think that's a good takeaway for a lot of listeners too.

Speaker 1:

Yeah, absolutely. You get there through trial and error, right Like you try it see if it works for you, the stuff that we're talking about. It may not there may be a slight variation where it does but the seeds that we're giving you in the way of starting to think beyond, just like you know, eight to 12 repetitions on your bicep curl or on your hamstring curl, like start to get away from that. If you want to develop good power for pedaling yes, because those accessory lifts that we had talked about before it's just not my go-to thing.

Speaker 2:

If you want performance, I like accessory for things like glute bridging. Yeah, I don't do a five minute plank, do a 30-second plank and throw a 10, 15 kilogram weight on your back. You know, do some glute bridging and throw a bar on your hips. Do it so that it's successful and effective for you.

Speaker 1:

Kelly, I guess, like with our core message of start to think differently about what you're doing in the gym, here are some movements that you can do, that you can start to learn and incorporate into your training program, and then here's a ton of resources with the link to Greg's website, as well as the articles that we talked about in the previous episode. I'll link to all of that in our show notes on both episode landing pages. Is there anything else that you want our audience to know on their journey of becoming a better athlete? And they're starting to like man, this sounds pretty scary. I never even thought about, like lifting a bar over my head really fast. What else, like what can you say to that audience member? That's like I don't know about this.

Speaker 2:

Well, you know it's not. We're not asking anybody to do anything that they're not capable of doing. First of all they're. You know, in most gyms you go into a gym, you're going to find that it's a 20 kilogram bar. Do not do that. Look, ask them if they have a 10 kilogram bar. Find out if they have even smaller than that. Some of them do. Some of them have smaller, like little barbells that you can use. So play with what you can do. Remember it's about leaving room in the tank and the movement first. Okay, so that is key. Start from where you are. Don't try to go where you used to be 20 years ago. Don't go into a gym and compete with anybody because people may have been there for years. Let a gym be a positive place for you and learn from other people. You might find people are there that can help you as well. But hire a coach if you can.

Speaker 1:

Yeah, we're here, that's right, we are here. I would say like, in summary, I think probably the biggest thing for me is strength is strength, no matter what type of athlete you are, because we develop strength in the gym and so long as you keep on pedaling your bike and doing other endurance things, that strength will follow with you. Okay, but you're not doing endurance stuff in the gym. If you want to get powerful and strong and that's my core message and I think that's what Kelly has really extrapolated from everything that she shared with you today and to your point, kelly, we are here. You want to learn more. Kelly, if people love what you said, I mean, are you taking on clients right now? Do you specialize just in weightlifting, like if they just want you as a weightlifting coach? Do you do that as well as endurance stuff? Tell us a little bit more about that.

Speaker 2:

I do. I have people that I work with solely just with weightlifting, but most of the people that I work with are also endurance athletes that I work with. I am taking on clients. I have people that have come to me that are power lifters. I've had people that come to me that are bodybuilders, and there's a. There's a seems to always be a place where they can't mix their training with their bodybuilding or their with their powerlifting, and that's a place where we have to have a discussion on how to actually manipulate your overall training program so that it suits the powerlifting but also nurtures the endurance part of things. Do one rep at a time and keep showing up.

Speaker 1:

And keep showing up. That's right. Yeah, If there's, if there's any secret which there's not any silver bullet, but it is it's showing up and it's doing the movement over and over and in a very good way, a very good quality way, like we, like we described. So, Kelly, what's the best way for people to get in touch with you?

Speaker 2:

Oh, email is good. I'm also on Instagram, kelly Molyne. I've got a Facebook page, kelly Molyne with CTS.

Speaker 1:

Perfect, okay. Well, we'll link to your email in our show notes, kelly, with an IE, by the way. Well, great Kelly, I will let you get on with your day. I know you've you're trying to recover from a big lift already this afternoon, so thank you so much for taking time to join us on the Time Crunched Cyclist podcast.

Speaker 2:

My pleasure, thank you.

Speaker 1:

Thanks for joining us on the Time Crunched Cyclist podcast. We hope you enjoyed the show. If you want even more actionable training advice, head over to trainrightcom backslash newsletter and subscribe to our free weekly publication. Each week you'll get in-depth training content that goes beyond what we cover here on the podcast. That'll help you take your training to the next level. That's all for now. Until next time, train hard, train smart, train right.

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