4 Exercises To Increase Your Power On The Bike | Strength Workout For Triathletes

Рет қаралды 486,898

Күн бұрын

Mark explains 4 gym exercises that will help to improve your power on the bike.
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/de
Now we know what you’re thinking…”Mark is looking pretty hench, but I don’t want to get too big for triathlon.” Well you don’t need to worry about this, we’re not going to be throwing insane weights around. This is more about building lean muscle, activating those muscles better, and therefore improving our power on the bike.
If you’re looking to improve your power on the bike, then you should consider including some specific strength exercises to your training routine. Cycling, after all, is not just about aerobic fitness, it requires repeated force production through the pedals (particularly for time trialling). So, today I’m going to be running through 4 exercises that will help to improve your power on the bike.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/dd
Watch more on GTN...
📹 Strength Training On The Bike | Over Gear Sweet Spot Workout With Will Clarke - gtn.io/OverGearWC
📹 Cycle Faster For Free With Time Trial Specialist Matt Bottrill - gtn.io/CycleFasterForFree
Music:
Straight Out The Basement 3 - Axel Ljung
Bottles - Aldous Young
Summer Rain - [ocean jams]
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon KZfaq channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on KZfaq’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Cervelo bikes: gtn.io/cervelo
Continental: gtn.io/continental
ENVE wheels: gtn.io/ENVE-wheels
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiledesign
Quarq power meters: gtn.io/quarq
Roka: gtn.io/roka
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
KZfaq Channel - gtn.io/KZfaq
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe

Пікірлер: 115

@lighting_fast 4 жыл бұрын

Fantastic so easy to follow

@jonathanzappala 5 жыл бұрын

One of your most helpful videos yet!

@gtn 5 жыл бұрын

Glad you liked it!

@marilynnfreeman459 2 жыл бұрын

I appreciate your attention to alignment, such as “don’t let knee go past your toes”! Great!

@pennyblue6372 2 жыл бұрын

that is outdated. your knee health can actually improve going past your toes. check out „knees over toes guy“ on yt

@manaskarmakar9896 2 жыл бұрын

Excellent

@Meul1968 4 жыл бұрын

Good instructor

@mcjcg1372 5 жыл бұрын

Good video very help. will you please make a video on how to install mechanical brake levers on tri bars

@maryem8263 4 жыл бұрын

Thank you

@avsfishinghooks478 3 жыл бұрын

Good job

@darylfookson8562 5 жыл бұрын

definitely useful 👌

@pulganabike1648 4 жыл бұрын

Its very nice!!!

@THEANPHROPY 4 жыл бұрын

Thanks for the upload. The deadlift also requires core stability so: take a deep breath & hold it in whilst you zip-up the transverse abdominis & pressurize the abdominal cavity but focus on the transverse abdominis area (imagine a belt pressing around your waist & you push back against it do not stick your stomach out too far maybe 5mm max otherwise you lose structural integrity) ; engage the latissimus dorsi, arm straight through triceps extension, only after you have performed one rep do you exhale then inhale as you reset & repeat ;::))

@gregoriodelpilar9598 3 жыл бұрын

The only power that give me is singing Love Hime (Yowamushi pedal Anime)

@austinsontv 3 жыл бұрын

Omg, it's been years since I've heard that name XD

@m2s 3 жыл бұрын

lol 😂😂😂

@Timtimzi 2 жыл бұрын

Wow that throwback.

@lylemarcbilway2060 2 жыл бұрын

HIME HIME HIME SUKI SUKI DAISUKI HIMEEE

@yardenfernandez2002 2 жыл бұрын

@@austinsontv sheesshh

@josemarieteomale5791 4 жыл бұрын

Totally thats the better way to increase leg power and strengthen the every muscles in the lower extremities. I have actually the same training biking and doing squat and sort of lower part of body workout .. first u can't see the results and so on with constant and proper training and supplements ..it gains alot and special my sprinting absolutely increase...so on.

@kierenkd 5 жыл бұрын

Low bar, barbell squats at bodyweight + are one of the best exercises you can do. It works all the core, hamstrings, quads. (Bar weighs 20kg, build up to adding bodyweight with something like strong lifts plan) Starting Strength is a great book on compound lifts with 50+ pages on squat alone!

@kelkev85 5 жыл бұрын

You need to use full size diameter plates on deadlift. They come in a variety of different weights but the important thing is even at a lighter weight the bar is at the correct height for deadlifting. Any lower and most people will have to break proper form to do the movement.

@taylorvaccari 5 жыл бұрын

have you never heard of a deficit dead lift?

@rvdoever 4 жыл бұрын

Agree, I only have smaller 38cm (I believe) plates, and use 5cm wooden blocks to lift from the correct height.

@sepg5084 3 жыл бұрын

Or, you know, place the weights on some kind of platform to correct the height deficit. Different people have different heights so the correct size of plates is not a one-size-fits-all scenario. A stack of books, wooden planks, etc. should do.

@kelkev85 3 жыл бұрын

@@sepg5084 stack of books is not recommended for the lack of stability, although this problem isnt as big an issue with lighter weights. I get this is a cycling strength training video but I have a power lifting/weightlifting background and you learn quickly its best to do things properly.

@k2h91 3 жыл бұрын

Didn't know the 3th exercise was called Bulgarian split squad. We gave Bulgarian bag to the fitness community and also the squad. Cool 😎

@leopers9225 5 жыл бұрын

"Mark is looking pretty big." Exactly what I was thinking!

@hebrews11vs5 5 жыл бұрын

LeoPers , yeah he's looking shredded

@blackjohnny0 3 жыл бұрын

Not if you have calisthenics/gym background.

@omniyambot9876 2 жыл бұрын

@@blackjohnny0 yep, I was doing strength training 24/7 before entering cycling. How I appreciated my deadlifts and back squats.

@angeloviray8019 3 жыл бұрын

must try this....Newbie on the Line

@Endura_Performance 5 жыл бұрын

Would love to add a short strength session, but it’s very tricky to add it on when I am training for an event as my days are usually always busy with either biking or running. Any suggestions ??

@johnnye6090 3 жыл бұрын

Yea sleep less

@aluminiumknight4038 2 жыл бұрын

@@johnnye6090 no that would do more harm than good

@mwakidj 5 жыл бұрын

❤️❤️

@swapnilkashikar3278 4 жыл бұрын

Thanks for the video. If i may know, which shoes are you wearing ?

@swapnilkashikar3278 4 жыл бұрын

ON shoes?

@raiden6607 4 жыл бұрын

Balenciaga

@docsylvia Жыл бұрын

Wow

@Ruhan885 6 ай бұрын

How often?!

@markavogler 5 жыл бұрын

You could also try pistol squats. They're tough but good as you don't need any equipment

@markthrelfall3577 5 жыл бұрын

Yes, that's another great exercise

@bobdown5520 4 жыл бұрын

No poor choice. Requires a lot mobility which isn't necessary in triathlon.

@MountainVisions 3 жыл бұрын

@@bobdown5520 good for life in general, and mobility it requires isn't generally going to injure anyone without preexisting conditions. Obviously, if you have bad knees or hips to begin with many exercises might have to be adapted.

@bobdown5520 3 жыл бұрын

@@MountainVisions pistol squat has alot to do with anatomy just like a normal squat. Hip structure determines depth. Shallow versus deep sockets. No mobility work can change anatomy

@MountainVisions 3 жыл бұрын

@@bobdown5520 very fair points. I get mad at people for claiming you have to have your toes or knees a certain way on a squat. Hip and knee anatomy does play a large role in how you squat. However, body weight exercises like a pistol squat are definitely safer than loaded exercises in that you self limit. Once you start adding weight, it gets tougher. All that said, I mostly agree with you. Weighted lunges and lateral (not forward with a toe push) box steps might be better exercises.

@investireocaminho33 4 жыл бұрын

👏

@tarasstanko8098 5 жыл бұрын

Are the exersices mentioned in the video good for runner?

@fulldnbboy 4 жыл бұрын

Bit late but arent runners using other muscels for running? Mostly same yes but different groups together.

@Morowww 5 жыл бұрын

Wearing running shoes while lifting is a one way ticket to snap city.

@markthrelfall3577 5 жыл бұрын

As we're not doing maximal weight reps, I would say they're fine. They've never caused myself or many other athletes an issue. If we were throwing around big weight, then I would agree

@bobdown5520 4 жыл бұрын

Mate they are not powerlifting

@etrephesm Жыл бұрын

12 reps really isnt optimal for endurance athletes. That is a bodybuilding range. Strength training rep ranges are 1-5 reps. Should work on progressive overload, do 3-5 sets around 15-30+ reps for muscle endurance at low weight. Then only one set for each increasing weight (these ranges, 6-12 reps, will mostly encourage building of muscle mass, not so much strength or endurance) as you work up to about 85% RPE. .. then do 3-5 sets of 3-5 reps at 85% RPE Heavy weight is actually great for explosiveness, and strength. And if done properly, it will fix alignment issues and strengthen tendons

@anntastic1532 5 жыл бұрын

Tuck your chin for that deadlift, though, to keep spine neutral, like you're holding a tennis ball to your chest ;)

@joseephnavall2111 3 жыл бұрын

it is ok if a body builder with huge legs go switch into cyclist sport?

@isaackangas6921 3 жыл бұрын

I mean, that's basically a track cyclist.

@deathnotedevil Жыл бұрын

offt his face when he goes down ye man

@deathnotedevil Жыл бұрын

only watching cos the guys fit asf ini

@trbeyond 5 жыл бұрын

I’m all for weight training - for injury prevention and general well being. However, I’ve yet to see a single study that has demonstrated that weight training (no matter the type) can directly correlate to more bike power. Does anyone have any studies proving this?

@markthrelfall3577 5 жыл бұрын

trbeyond I have also seen the article/study, but as discussed in another comment I have never had or heard of anyone ever having issues as a result of the exercise. I know countless athletes that do it all the time. Obviously if you’re someone that suffers from back pain, then any twisting exercise is likely something you should be avoiding. If it’s something you’re not happy with, then you can simply avoid that exercise. Thanks for watching, Mark

@PBSumich 5 жыл бұрын

I'm not sure if it counts as a study, but four words for you - Dave Scott & Mark Allen.

@markthrelfall3577 5 жыл бұрын

And you can throw most of the current pro field into that too... I think it's fair to say that they're proving the value of strength training with their results

@db1815 5 жыл бұрын

You see track cyclists doing it all the time so i guess it definetaly has its effect, depends on what you're training for I guess. And Peter Sagan also does various weight excercises to great succes I'd say.

@hydra66 5 жыл бұрын

I can give you anecdotal evidence from my mountain bike pedalling power increasing after I went from a 8kg to 30kg squat

@Whiplashx92 2 жыл бұрын

Do not use a dumbell during the russian twist unless you have well developed lower back muscles. I have injured mine.

@alexsim2793 2 жыл бұрын

The hardest part about building muscle is having a good diet. That was my main problem until I found the Agoge Diet plan. Now I'm gaining more muscle than ever.

@sorryrocco 3 жыл бұрын

Exercise one fantastic for fucking your back up if you havent already.

@TheFitDragon 5 жыл бұрын

Weights are good, but the best way to improve threshold and overall power on the bike is plyometrics. If you want to build strength on the bike with weights do lunges then 2-4 minute intervals on the bike over-gear or high cadence, depending on goals, then back to lunges, repeat that 3-4 times through. You will need a big warmup obviously beforehand.

@markthrelfall3577 5 жыл бұрын

Hi Ben. Yes, Plyometrics are a super training tool. I have used them a lot in the past. Also great for running

@czaczacza17 3 жыл бұрын

Funny intro

@westonquast4339 3 жыл бұрын

Hollo

@leocadiojoselaconico980 3 жыл бұрын

Sir, no details on your explanation and a little bit confusing, in the bridge, how long to hold your lift for an isometric, how many seconds up and down and that goes with the other exrcises you are demonstrating. Please be more detail on your workouts.

@fredrikolsen1605 3 жыл бұрын

I found this really good trick to increase my power on the bike!!! I put my ass on the saddle and turn the cranks arround with my feet, im getting alot stronger!! You should try this too!!

@MountainVisions 3 жыл бұрын

Better to perform the deadlift with a trap bar if you aren't into power lifting. Reduces/eliminates spine injuries, and gives nearly all the benefits of a barbell deadlift.

@SejeSteen 3 жыл бұрын

Wrong. The trap bar permits movement in the sagittal plane, which kills your spine. Powerlifters don't have monopoly over the barbell, so you can safely use it too.

@DjTomnie Жыл бұрын

Why are squats so hard?

@midohazem 3 жыл бұрын

You can also translate into Arabic

@enduroiusb.i.g.7948 2 жыл бұрын

You shouldn´t do deadlifts with these shoes

@roadracer1158 4 жыл бұрын

Weight lifting does nothing to make you faster on the bike. This year's TdF winner Egan Bernal is a wimp in the weight room but he can kick everybody's ass on the bike. Genetics determines success in cycling. Big lungs, big heart, and lots of slow twitch muscle fiber makes a strong cyclist. Choose your parents well.

@koplakjaya7131 4 жыл бұрын

Big lungs, big heart, and lots of slow twitch muscle fiber vs ( Big lungs, big heart, and lots of slow twitch muscle fiber + strength training)

@careymahoney1605 4 жыл бұрын

"weight lifting does nothing to make you faster on the bike" ... what a dumb and ill informed comment.. just shows you have no idea about cycling and strength training

@tharaknathreddy2165 4 жыл бұрын

Lol...

@heilemanrichard 3 жыл бұрын

I believe this video is for the folks that are out of shape, and trying to get better at cycling

@zedriccatapang8619 4 жыл бұрын

I can't rode my bike because of the NCOV now, better if I can stay strong even not cycling...

@rajvardhan5082 5 жыл бұрын

3rd time 1st comment

@mungfillet6648 5 жыл бұрын

No one cares😎

@rajvardhan5082 5 жыл бұрын

Shemil sha 😂

@markankone9362 5 жыл бұрын

I had 4 times 1 comment, only because i had my vacation, and i was waiting for new clips (f5)

@znalniaskas 4 жыл бұрын

Kinda counterproductive to lift in hypertrophy rep-ranges like 12 reps when the goal is not to put on a lot of size, but strength.

@kumite1984 5 жыл бұрын

Aren't 12 reps mean hypertophy? Shouldn't a cyclist aim for 3-6 rep for maximal strength, small hypertrophy?

@markthrelfall3577 5 жыл бұрын

Generally you would do 3-6 maximal reps with a higher weight to gain muscle. Whereas with 12 reps you're dropping the weight a little. Yes, you may experience slight muscle gain, but not huge amounts

@db1815 5 жыл бұрын

My thoughts also, you wanna increase power but not weight which comes with bigger muscles?

@kumite1984 5 жыл бұрын

I am most definitely not an expert, but it's a common misconception that the more the weight and less the rep the higher the mass gain: www.howtobeast.com/wp-content/uploads/2016/06/rep-range-science.jpg

@Spillner 5 жыл бұрын

@@db1815 most hypertrophy effects are cancelled out in athletes performing aerobic training

@klokkvorc2 4 жыл бұрын

You're absolutely right, rep count higher than 5-6 is more of a mass building rather than strength training.

@sorryrocco 3 жыл бұрын

Well thats another waste of 7:43

@arnthorla 5 жыл бұрын

It's pretty clear from the video that this person is not experienced in the exercises he is performing. My suggestion would be to throw get rid of all the superfluous exercises and put all the energy into progressing with the dead lift. ( Do it barefoot or in socks. And use a real adult male/female bar. What was shown in the video is not a standard bar. ) Bulgarian split squat is a contender, but the movement is very similar to the strengthening that cycling will give you anyway. It would be good for correcting weak knee stability. But a single leg leg press would do just as well.

@bobdown5520 4 жыл бұрын

None of this will increase your power on the bike. Power in gym is built on load moved fast not slow and controlled exercises. The carry over to the bike is pretty low too,