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Steve Kaspar
05-06-2009, 08:19 AM
did my first sandbag carry yesterday. i did 1 mile in 16:00 with a 50# bag. alternated left and right shoulder carries. my back is a bit sore, but overall i feel great. did kettlebell swings before and hang cleans before the sandbag carry.
this sandbag carry is a new movement, so i was wondering about the recovery from the 1 mile walk. i did my normal bicycle interval session this morning, and felt very good. not great, but very good. hamstrings were a bit sore, but i had a great workout on the bike. typically, what is the rest/recovery from a sandbag carry? i imagine it'll get ezier as time goe on, but i really dont want that effecting my cycle training.
thanks for input.
steve kaspar

Patrick Donnelly
05-06-2009, 10:17 AM
Whenever you introduce any new exercise or unusual amount of volume, you'll get sore. In your case, you did both. You can't really predict how long it'll last or how harsh it'll be, but don't sweat it. Things will improve.

Moderate-intensity concentric-only work is generally seen as a good way to recover, so your cycling was a good choice. You might also consider sled dragging or rowing, since they're more full-body than cycling. The key for recovery though is moderate-intensity. Tabata intervals with a tire sled aren't going to be very restorative...

Steve Kaspar
05-06-2009, 11:07 AM
thanks patrick
i race bikes, and use all my energy on that sport, but i like and will always incorporate pullups dips kettlebell swings, abs, hang cleans etc. just for bablance, cause i sure aint going to make a living racing.. way too old, and not near good enough.
lot of guys i know only ride, and have no balance in their training.. just bike training. they are good racers, but have no weight training in their program. terrible for us amatures.
no sleds for me.. the kettlebell swings really hit my hamstrings, and i remember lots of reading how the russian amature cyclists really worked their hamstrings.i just wanted to try a new exerise in the sandbag carry, hoping that will give the legs an extra shot of strength..
i'll try it up till some key races, then like always, back off so i'm strictly doing only the cycling..
thanks again
steve kaspar

Dave Van Skike
05-06-2009, 03:00 PM
thanks patrick
i race bikes, and use all my energy on that sport, but i like and will always incorporate pullups dips kettlebell swings, abs, hang cleans etc. just for bablance, cause i sure aint going to make a living racing.. way too old, and not near good enough.
lot of guys i know only ride, and have no balance in their training.. just bike training. they are good racers, but have no weight training in their program. terrible for us amatures.
no sleds for me.. the kettlebell swings really hit my hamstrings, and i remember lots of reading how the russian amature cyclists really worked their hamstrings.i just wanted to try a new exerise in the sandbag carry, hoping that will give the legs an extra shot of strength..
i'll try it up till some key races, then like always, back off so i'm strictly doing only the cycling..
thanks again
steve kaspar


Steve, are you on the road/MTN/Cross/Track or all four? what's your Cat and what's your programming like?

I'd be interested to see how you're putting it together. I think you're very smart to train a bit outside of just riding...and if I had known about swings when i was racing, I'd likely still be doing it...except that would be awful, so maybe it's better this way.