Every cyclist is, it's not because someone has a low weight that he doesn't have MUSCLES

@@christiandubini7569 If someone have low weight, then he/she dont have lot of muscle. Simple as that. Muscles are heavy. Cyclist dont need big muscles, they need strenght. Its mistake in training if cyclist gets lot of muscle.

based on what?

Thanks man! Great to hear you enjoy 👌🏻

Ad1. Most likely because his upper back musculature is no match in strength to his hamstrings, glutes and the spinal erector - too little muscle mass in the upper back? Ad2. A bit? He is leaning backwards a good deal.

Spot on, Vlad. It was painful to watch

@@cannondale1950 do you even lift?

@@DenisChenchik Good one, Denis

Thanks a lot. I agree that indeed there is a lot of bad info online.

Thanks! Succes met trainen!

💪💪

@@jasperverkuijl if you ever travel to New Mexico hmu for a ride.

Agree. I should probably get back into it 😂😅

Jasper Verkuijl I don’t think I could even press a bar anymore hahaha 😫

Different days is a way to do it when you do a lot of strength training, and maybe when your inexperienced too. Just to not overload the nervous system. But if you only do 1 or 2 strength sessions a week, you can do both days. But build it up easy and slow!👍👍

yep, train on strength and you need long rest intervals.

Matej, I also do powerlifting and bodybuilding. I've just started road cycling too! right now I'm finding it hard because I have to consume so much calories to grow the teared muscle from lifting weights!

@@mcjoey7493 I've just accepted my weight loss... When I progress my cycling, I lose strength & mass

Mcjoey you may find it’s not the calories or lack of them , it’s just too much to recover from , it’s likely a time issue that calories can’t make up , Dr Doug McGuff might be worthwhile listening to , on KZfaq , he’s just cut the gym lore out ,and put the science in , be prepared to be challenged ! But you’ll get the results .

Matej Burian , I’ve also been told by my physique trainer that cycling will undo my gym training. I don’t entirely agree, I think the cardiovascular training is so important. I just trying to refeed as quickly as possible during and after rides, like 20g -25g carbs each hour riding.

Awesome you found me through him 👍🏻👍🏻

Deadlift form is a little off.. the Bar should really be scraping your legs. Watch this video from Jeff : kzfaq.info/get/bejne/nql0rbaDm8i7YWQ.html

No cycling plan would have you doing powerligting all season

Omar YQ well that’s a good question , if your getting quicker then you can include deadlifts during the season , but they are very easy to under recover from , even in the off season don’t do more than once a week .probably every 2 weeks , I personally got to 220kG by only every 14 days across a 6 month period , most trainers trainer mistakenly how too many sets and too many exercises thinking that their particular “wrinkle “ will make the difference ,it really won’t ! Just do the minimum amount to make the maximum difference . And don’t overestimate your power of recovery ,then you’ll get stronger .

Yeah I can hear the sound of jasper totally ignoring you

replace the swiss for a bosu would be a good step down in difficulty (Y)

I was a little heavier when I did a lot of strength training like this. You need to get the weight up and reps down to actually have a different stimulus that your usual bike ride.

@@jasperverkuijl Thanks for the information and video all very helpful, I'll be sharing it with my friends.

No i havent. I actually stopped the gym workouts shortly after shooting this video.... Basically what I talked about in the video, fast movements is good for power. Power clean, jump squats, plyometeics , jumping lunges that sort of stuff

Yeah back in the day I was strong 🤣

Cool, sounds great! FYI, I am in Norway (Norwegian) from June 10th, to August 8th. Will check your videos.

My experience is you should do some gym training year round (and more in off season if you want to build) or not do it at all. It takes a long time to get into it with lots of sore muscles after training. Once you keep doing it this will reduce eventually

Thanks. I have a BMX background. Used to do strength about 3-5x a week but not anymore for a long time now... Have been on a track once, yeaaaaaaaaaars ago!

look at theur arms

The socks.

shave legs..

Facts 😂

Look at the arms to leg ratio. 😂😂

i have not done these sessions since this video, so thats about 3 years ago! but you can do it year round to keep your strenght! (vary in different seasons though)

@@jasperverkuijl thanks for the reply man. coolstuff! im looking to go back to strength training as for the first time in 10 years doing triathlons, im doing a full ironman. i think i need the strength.. thank you! hope to see you again in Taiwan next year.

ive been racing in crits, but my max power plateau at 1200max at around 135rpm. There are skinnier guys that put out higher power than me? What should i do to breakthrough?

Thanks mate. Yes im that dutch guy haha

@@jasperverkuijl solid 👍😎 haha, just reading your reply as I'm about to ride out from JC to start the very popular *River Road 9W Nyack Ride* past *Strictly Bicycles* shop near GWB, New Jersey. Great video channel. Thanks for all the cool stuff 😎 From an Irish former Elite rider to the Dutch ✈ Flyer Elite rider, I salute you for joining our 'club' lol of 375+ watts ATP and 550+ Max to failure 🥴 😀👍

For someone who has never incorporated strength/power training in the gym would you recommend it to increase peak sprint power? Did it help you?

Perfect! Thx!!!

I used to be a BMX races, that’s pretty close to it hahaha. I did so much strength in that time 😳

yes i used to. power clean (not full clean, I never trained at a gym I could dropp the weights) and snatch with light weight just for technique ans peed.

Hi, if you are able to use proper rowing technique you can put an extremely heavy load on the legs. Most non-rowers who haven't been taught how to use the machine properly often row with a lot of back and arms. you can get a lot of power through the legs, glutes and back if you do the stroke properly. it is similar to a deadlift but you can go for much longer to make it a cardio based exercise. A good way of trying this is to row at a low stroke rate and try and reach the same 500m splits as you do at higher stroke rates. example - try rowing fairly hard at 28 strokes per minute (spm) and let's say your splits are 2:00/500m. gradually lower the stroke rate down to about 18spm or 20spm but try and keep the splits at 2:00/500m. See how long you can hold the same splits at the lower rate.

haha the 2:00/500m was just easier to type. i'd be very disappointed if you were only pulling 2:00. If you do give it a go i'd be very interested to see how you find the exercise. If nothing else, it gives you a bit of a change for your gym session for a day!

When added properly, and built to balance out the body, strength training done consistently, with proper nutrition and recovery, can absolutely improve cycling performance. Cyclists tend to have weak posterior chains, and poor rotary stability, both of which sap power from the pedals due to too much movement /instability. If you're starting out Strength Training, 3 days a week is ideal, 2 days a week is minimum. Don't go too crazy, as a beginner you only need roughly 40-50% of your ESTIMATED 1 repetition maximum for the major lifts in order to see results. Try starting off with 2 sets of 10 for the major movements, and add some accessory work such as Glute work, inner and outer thigh work, and rotary stability. All in all, with a 5-8 minute warmup, you can be out of the gym in 35-45 minutes. No need to push the heavy weights your first 2-3 months, as the connective tissues need time to adapt. As far as FTP, you can do a number of tests at home, including a 2x 8 min/ 3 mile Time Trial field test, (take your average from the two 8 minute/3 mile efforts, and multiply by 0.95, which will give you your FTP) which will give you valid numbers from which to work for your riding.

What a great response. I cant believe it doesn't have lots of thumbs up.

masteryoda0805 Hi, I just saw your post from 2 years ago and am curious regarding whether your power & ftp improved with weight training. Like you I'm light in weigh (58 kg) with an ftp of 202 Watts. I do very well on hill climbs. I've just bought a set of weights to improve my strength & power. How did it work out for you ?

My spotter is my girlfriend. And yes, I’m serious about cycling :)

Thanks for the answers man, I'll try to keep my gym work during my peaking this year. Really loving the content and inspiration with all the adventures, happy race season :)

@@jasperverkuijl so you mean doing leg workout like on the video 2x a week?

@@jasperverkuijl thanks.That massive.Hard to manage this with cycling training.

Jasper Verkuijl What sources/literature do you recommend to learn how to structure a training program? I’m beginning to train “seriously” and I’d like to know the do’s and don’ts

I have not lifted really since I made this video. It tuned out not to be sustainable for me and I needed to work on aerobic work so I chose my priorities back then.

Jasper Verkuijl so most intense being sprints and HIIT on the bike, along with, say, this weight session? Guessing the endurance is the long hours on the bike...?

Sprint on the bike a lot, and do some fast power moves

@@jasperverkuijl thank you :)

Unfortunately I never did…. I stopped the gym workouts shortly after this video. Power clean, snatch, jumping squats, step up, squat jumps, lunges (jump), etc will be at high speed

@@jasperverkuijl Thanks. We will build those movements in when we transition from speed to power. Why did you stop? Do you no longer believe in the benefits of gym work for cyclists?

@@jacklehman I had to focus on aerobic improvements. My strength was like 500% what I would need haha. Only 24h in a day so had to choose what to train It will be beneficial depending on many individual factors

@@jasperverkuijl Perfect! Thanks mate!

He is right in some way. I stopped strength training because it was in the way of my aerobic endurance development. So reversed to you.

​@@jasperverkuijl Ok so I understand it's just a matter of finding the right balance and leaning over to the side where you want max results. Either way, would love to see a strength update at your level of endurance if you plan on making that video. Pretty sure that's going to be an inspiration on it's own 😀

@@jasperverkuijlare you not doing any form of training in the gym at all any more? Or did you keep core/stability exercises as a supplement to your rides?

@@Raskyfication nope. Nothing for about 4 years now..

Started at 15 years old so about 15 years 🤪😆 well i lifted about this weight when I was 20-25 so I’d say 5 years