Strength Training for Cyclists - Ultimate Guide

Strength Training for Cyclists - Ultimate Guide - Ask a Cycling Coach 437

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TOPICS COVERED
(0:00) Welcome!
(2:21) Why you need to do strength training
(9:26) Why you should do strength training in more than just the offseason
(11:50) How often should you do strength training every week?
(14:56) Should you do strength training on hard days or easy days?
(29:20) How to avoid DOMS
(34:09) Can strength training replace a specific type of cycling workout?
(37:00) How to know when you should prioritize strength or cycling training
(41:33) What is the minimum amount of strength training you should do
(46:50) How much will your sprint power or FTP increase from strength training?
(53:18) Are bodyweight exercises enough for cyclists, or do you need equipment?
(57:05) No equipment, at-home strength training exercises for cyclists
(1:00:51) Should cyclists use TRX systems?
(1:02:32) Is yoga sufficient strength training for cyclists?
(1:04:35) How does strength training for cycling differ from lifting for general health?
(1:06:33) TrainerRoad’s strength training benchmarks calculator
(1:11:53) What are the best and most important strength training exercises for cyclists?
(1:16:09) Are kettlebell flow workouts too intense for cyclists?
(1:18:17) Do you need to adjust your strength training plan for your age?
(1:23:25) Strength training recommendations for triathletes
(1:26:46) Which strength training exercises help with maintaining the aero/TT position?
(1:31:41) Can strength training replace a warm up or cool down for cycling?
(1:32:46) What strength training exercises can help cyclists avoid broken collarbones and other injuries?
(1:34:50) What strength training exercises can help cyclists avoid a sore lower back on the bike?
(1:43:32) What strength training exercises can help you stabilize your pedal stroke?
(1:45:32) How should cyclists change their nutrition when they start doing strength training?
(1:50:21) What supplements should cyclists take when they start doing strength training?
LINKS MENTIONED
- Derek’s Strength Training Company: www.DialedHealth.com
- Derek’s instagram: / dialedhealth
- TrainerRoad Strength Training Benchmarks Calculator: www.trainerroad.com/strength-...
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ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.
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Пікірлер: 129

@michellepope4724 10 ай бұрын

Huge. So important. Yes! I’m a 50 year old women, I ride 4+ days a week. Strength training 2 days keeps my body composition in check, improves mobility, and guards against injury. Ladies especially, we lose muscle mass and bone density if we don’t strength train. Pick up heavy things and put them down. Live riding more 😊

@PeterSdrolias 10 ай бұрын

100%

@ericrarama5803 9 ай бұрын

@michellepope4724 Awesome 👏🏻

@elzbietask8s575 3 ай бұрын

i just started (again) the strenght training. 53F. i am not allowed to run anymore, but i skate, motorcycle and gravelbike. and you are absolutely right!! 100% important for 'us'. i have long road to go... but i started. ♥️💪

@dialedhealth 11 ай бұрын

HUGE THANK YOU to TR & everyone listening to this episode. If you have any questions, please drop them here in the comments and I’ll follow up 👊🏼

@DustinParkes 11 ай бұрын

Really, really appreciate this information, and how clearly you express it. That's such a great skill. Thank you so much for sharing this insight. I'm definitely going to be listening to this episode again and taking notes.

@kevinkwmiller 11 ай бұрын

Great podcast guys. Thanks for sharing so much with us Derek. Your positive and helpful style is always motivating.

@amorphys 11 ай бұрын

Very good ! Thanks for the information share with us 🤗🚴🏻‍♂️💨💪💪

@christiantaylor7150 11 ай бұрын

Thanks for all the great info, Derek! Does this schedule look ok: Mon - rest day, Tues - bike workout, Wed - strength train, Thurs - bike workout, Fri - rest day, Sat - long group ride, Sun - longer solo endurance ride. I am trying to decide which day for my second strength training workout. I am leaning towards Sunday after the endurance ride. I would try to separate them by 4-6 hours, with bike first. Thanks!

@geoffnash2609 11 ай бұрын

Thank you Derek for such valuable and practical information and explaining it so well.

@davidfraser1779 9 ай бұрын

before being a cyclist - it was gym and running. when transitioning to bike - gym gave me an advantage. Over the years my focus became bike and no gym. last year, went back to gym - best decision ever! at 64 , use it or lose it, is real. gym time = biking became funner :)

@pejakesic 3 ай бұрын

Super useful , usually i bail out after 15 min of TR videos due to nerdiness. This one i finished,👍

@DustinParkes 11 ай бұрын

This was fantastic. So informative. So clear. So honest. I can't thank TR and Derek enough for putting this conversation together. I know I'll be listening to this episode again, and taking notes throughout.

@alsayers 11 ай бұрын

Outstanding guest. One of the best video/podcasts in a while. Very useful

@ctsingletrack 9 ай бұрын

I love the idea of doing a triathlon with your wife. My wife has been mountain biking with me, and it's been such a joy.

@joyaboim4541 10 ай бұрын

Absolutely brilliant episode. I really loved the focus on a single topic and exploring it so thoroughly through submitted questions etc. Thanks TR and Derek! Top marks (TR always gets top marks, and top marks once again. Always innovating).

@geckojenkins9484 9 ай бұрын

Long term I think a barbell and rack with bench is perfect, infinitely loadable, squats, deadlifts, bent over rows, benchpress, overhead press, tricep extensions. Pre-owned if needed as everything's made of steel.

@jonathandooling702 11 ай бұрын

This knowledge is priceless. Thank you TR and BIG thanks to Derek Teel for your amazing work you have helped with my shoulder pain on the bike 😃

@cynthialee6147 11 ай бұрын

So great to finally meet a strength coach whose goal isn’t to sell us another powder. Derek has an honesty and a clarity that makes me want to follow his recommendations right away. This podcast transcends TR + Dialed Health. Its content is applicable to every athletic endeavor.

@vsportsguy 11 ай бұрын

His goal is to sell his training programs... He's under the same influence.

@asun3630 11 ай бұрын

❤❤❤ really good epi. I hope he comes back, really good insight. I am that “all or nothing “,guy on my hard days, so Im going to start pulling that back. My biggest problem is overtraining and balancing recovery….

@nicholasfynn459 11 ай бұрын

One of your best - and I've listened to a lot of them

@picodegallo1959 8 ай бұрын

Also, so why doesn't Trainer Road have a weightlifting piece to it? I'm convinced that it's THAT important.

@justinf1343 7 ай бұрын

I'm 52 and since i started barbell strength training (squats / deadlifts / bent over row / military press) 4 years ago, I never suffer with back problems. Strength training should be prescribed to everyone! Cyclists are predominately quad strong and posterior chain weak. RDL and good morning barbells will make your lower back super strong.

@CarnivoreDMD 7 ай бұрын

I use to workout with Heiden back in the 1990’s and he had the largest thighs I ever seen on a cyclist! Olympic Gold athlete so lift heavy things!

@Jazzysoda 11 ай бұрын

I will NOT be buying AirPods after watching this !! Derek we know what to get you for Christmas man lol 😂

@chrism5433 5 ай бұрын

Close our eyes 😂😂😂

@jordan3347 10 ай бұрын

The 7 exercise movements outlined: 1. Knee dominant movement. e.g. Lunges, split squats, step up. 2. Hip dominant movement. e.g. Deadlift, squat. 3. Core dominant movement. Ideally, anti-rotational or bracing. e.g. Planks/side planks/bird dogs. 4. Horizontal push. e.g. Pushup, bench press. 5. Horizontal pull. e.g. Bent-over row. 6. Vertical push. e.g. Shoulder press, OHP. 7. Vertical pull. e.g. Pullups, lat pulldowns.

@user-yn5sk5ru5g 9 ай бұрын

Thanks!

@Pepperonibologna 9 ай бұрын

So basically a standard weight routine lol

@ProWeAreSo 9 ай бұрын

@@Pepperonibolognalol yup

@jacklauren9359 8 ай бұрын

@@Pepperonibolognastrength training has been around mate. It’s not rocket science. Your basic push pull core Yada yada. But you gotta play the KZfaq game to make it controversial or something that’s recent right 😂

@_gregvalencia 7 ай бұрын

Just curious where things like bicep curls, tricep pull downs, lateral/front raises fit in?

@hotsky83 11 ай бұрын

I enjoy my time in the gym just as much as I enjoy riding my bikes and definitely more than indoor bike training.

@burnanxtr 9 ай бұрын

This was great! Thanks so much for this!

@papis408 10 ай бұрын

Best episode in awhile long overdue having Derek on. Thanks TR

@johnhoneyball2338 5 ай бұрын

Brilliant content thanks guys

@mottyk6633 11 ай бұрын

Good stuff... thanks 💪

@rondickinson3963 11 ай бұрын

Big fan of DIaled Health & Trainer Road

@kirkbarley4999 11 ай бұрын

I listen to TR and Dialed Health on Apple Podcasts. This session was better than either show alone. I’ll dig more into what Dereck and Dialed Health offer. Thanks!

@chrism5433 5 ай бұрын

I notice a difference at 54 , plus with vo2 max . Training. Ps i have to much muscle up top and not easy to reduce it . Keep it for old age 😂

@itscliffvtr 9 ай бұрын

Everyone should resistance train, period.

@thecyclinggreek274 11 ай бұрын

Great subject, guest and presentation.

@oliveoil2x 11 ай бұрын

Good info & application/applied principles

@roblumba 8 ай бұрын

You can also plan strength training for body parts that are not exercised heavily for cycling. I do double days upper body strength training and cycling or running that day for legs

@timtaylor9590 11 ай бұрын

Reverse hyper for lower back. Make sure bike fit is good and try different set ups even a suspension post or larger volume tires like the pros use now a days.

@brianrowbotham4010 11 ай бұрын

Been a dialed fam member for a few years now and it has been so helpful dialing in my normally meat head mentally in the gym and syncing it with my TrainerRoad program 🙏. Did Jonathan say mid-volume is 4 days a week? Slip on updates coming to the plans maybe?

@Jazzysoda 11 ай бұрын

A TT specific Strength Plan from Derek would be a great purchase for me! (not TRI but TT specific 20-60 mins)

@kalvinluv 10 ай бұрын

I am so glad this video was posted. I have mentioned this to a few acquaintances and they ignore most things i've mentioned to them about strength training and also happy you both mentioned no true substitution for strength training, and strength training is not about leaving a session extremely sore where you end up not being able to do a workout the next day. need more of these videos about strength training.

@davetri3 6 ай бұрын

Great info.

@petermyers4409 6 ай бұрын

Excellent video

@jamesbondisamonkey 11 ай бұрын

Look at your power numbers and experiment...the higher they get, the better your weight training is improving your cycling. Weight training typically takes 2 days to recover from, so intervals are going to be best done 2 days after a strength session, in general.

@heathwhetstone8196 11 ай бұрын

2 of my favorite dudes in one vid !!!!

@johnlampkin1357 11 ай бұрын

How much strength training should someone who works heavy commercial construction ( drywall , framing , walking stilts ,etc )be doing on a 3-4 day training week ? Really enjoyed this podcast and all the rest ! Thanks for everything !

@rudedog1974 9 ай бұрын

Difficult to say, problem is while physical the above may focus more on some muscle groups than others so could create imbalance. I know plasterers who have shoulders like bowling balls but completely not in balance with virtually any other muscle group....I think its about analysing what your job actually involves in terms of muscle groups then filling in the gaps to create that balance.

@Gabrielle4870 9 ай бұрын

I rather do double days (gym at night) and take 2 full rest days. After years of experimenting, I've finally figured it out.

@blaze1148 10 ай бұрын

I think recovery days are very underrated - I would rather do intense _double days_ and then have a couple of rest days.

@Gabrielle4870 9 ай бұрын

I agree. After years of experimenting 5 days riding with 2 days gym (double days) and 2 days complete rest is the most sustainable and effective schedule for me

@gerrysecure5874 9 ай бұрын

Yess, no problem have a strength session in the morning and a Z2 endurance or interval in the evening. You get better during the following 1-2 rest day(s). It also gives room for social activities or filling tax forms 😶‍🌫️. I never do Z1 active recovery on the bike. Walk, swim, stretch whatever, but NO bike. Not even maintenance. Its also mental recovery.

@Gabrielle4870 9 ай бұрын

@gerrysecure5874 yeah, I take time off from the bike also. I want this to be fun or many years to come. I walk the dog daily, might go roller blading if the weather is nice for something different but usually Monday and Friday are totally off (except from walking the dog). It's sustainable, I've improved lots compared with my 6 day weeks I used to have for years.

@blaze1148 9 ай бұрын

@@gerrysecure5874 Agreed - bike recovery days is a bit stupid I think.

@jonathanlong3356 11 ай бұрын

My job sorting pallets is like throwing odd sized kettle bells around all day. Was listening to this while working today.

@timtaylor9590 11 ай бұрын

He confirmed what i figured out. A good warm up isn't on the bike that way youre fresher.

@donwinston 11 ай бұрын

When you get to 60 years old forever soreness is unavoidable.

@BMXTraining 4 ай бұрын

Have you considered cold plunging on a daily basis 👍

@josephlawrence685 7 ай бұрын

Humm think I might be over doing it especially this last month.

@proffate 5 ай бұрын

I dunno, I do core strength/mobility/calisthenics on my bike-rest day and it doesn't affect my recovery. If anything the anabolic boost seems to help recovery. I don't like taking days completely off because it impacts my mood.

@timtaylor9590 11 ай бұрын

So replace a recovery ride or a 1 hour zone 2 with weights. I just can't wrap my head around 2 days a week with weights especially upper body to. If I'm not riding I'm recovering.

@matthewblue7839 9 ай бұрын

2 hour interview ? Do you have a table of contents or the video indexed ?

@JibbaJabber 11 ай бұрын

@1:34:50 *BEST* discussion on cycing lower back pain. Can we have your input on high hamstring tendinopathy Thank you Derek, Johnathan, and OP.👍

@jacklauren9359 8 ай бұрын

Just do lots of rdl mate. Bilateral and unilateral. Trap bar deadlift. Problem solved!

@picodegallo1959 8 ай бұрын

Thanks, guys! Really great topic. I'm a 56yr old rider who realized several years ago that I've got to incorporate strength work. Question for you. how do you increase strength while training for endurance? The strength community says that it's very difficult to build strength and mass while training endurance OR that you'll hit a plateau and stay stuck. How do you build strength while training for endurance? My own theory is that you've got to retrain your system based on low heart rate, but would like to hear your thoughts, please. Thanks.

@aethylwulfeiii6502 5 ай бұрын

They are both wrong and right, the hypertrophy, the mass gaining stuff is very interfered by high caloric expenditure exercise, especially running. However strength gains not so much especially if we see strength as something relative like lifting 1-2 times body weight rather than total lbs.

@dudefromlaveenaz 4 ай бұрын

I may be the slowest rider, but damn does my jersey make my tris look great. 😂

@aethylwulfeiii6502 9 ай бұрын

Can you do the Olympic lifts? Lots of muscles, very explosive, not as time consuming as walking all around the gym.

@slowcyclist4324 11 ай бұрын

Hearing this makes me a little sad; knowing that I’ve probably lost all the gains I made from the 2-3 months long of training time in the gym due to a lack of maintenance. Came back from the gym back into a build phase, but neglected to maintain the gym work. Sigh

@veganpotterthevegan 11 ай бұрын

It wasn't really useless. Muscle memory gained from that is better than if you never did that

@chrism5433 5 ай бұрын

I'm trying to lose upper muscle lol. Harder than you think . All good

@timtaylor9590 11 ай бұрын

When I used to lift weights my legs were sore for 3 to 5 days and it was hard to walk for a couple days. I guess these work outs are very light

@jfreck 11 ай бұрын

Sounds like you were likely doing to much or going to close to failure imo

@timtaylor9590 11 ай бұрын

@@jfreck yea the point of lifting is hypertrophy. but the more i listened to this the more i realized theyre not talking just weights so like yoga and body weight. which means building muscle isnt the main goal here? kind of like filling in the gaps for ppl who under working or arent doing the proper work on the bike. maybe for ppl who plateau, but theres so many ways to switch up work on the bike. personally i would stay away from weights especially upper body to be faster on the bike unless youre a sprinter or off road guy perhaps. weights take time, energy, and have lasting effects. i do yoga for recovery and my joints that could be considered very light resistance at times.

@vinniep01 11 ай бұрын

My take home is that lifting, in the context of this podcast and cycle training, is not hypertrophy but, as is referred to multiple times, strength training with an additional focus on power depending on your goals.

@timtaylor9590 11 ай бұрын

@@vinniep01 it doesnt come free. i would just do what pros do if i wanted to be like them.

@aethylwulfeiii6502 5 ай бұрын

You probably did a body builder’s hypertrophy workout and or are very fast twitch fiber dominant, which are both bad for recovery when you should have been doing a strength, plyometrics explosive power focused work. The sets are typically in the 5 rep range with 1-3 reps in reserve for about 3-5 sets plus some plyometrics that focus on explosiveness with 1-5 minutes rest.

@SilvioMenezes1 11 ай бұрын

Do you integrate BFR in your strength days??

@timtaylor9590 11 ай бұрын

I would think strength training will build muscle which require more oxygen, not so good for endurance. We do see some muscular riders that do well in single day races but gc riders arent. Seems it would be good for crit racers. And may help injury prevention. My problem is a weight session will interfere with training rides. I just don't see how it can fit in without sacrificing riding especially longer rides

@Gabrielle4870 9 ай бұрын

Just accept that there's a compromise in the next session. Over time the "net profit," is still greater

@timtaylor9590 9 ай бұрын

@@Gabrielle4870 how would it be better?

@aethylwulfeiii6502 5 ай бұрын

I schedule leg weight lifting sessions after the long ride by at least 5 hours. Or as far away as possible from long rides but am willing to do it on interval days. Upper body and core data seem to have very little interference.

@bonddav007 7 ай бұрын

Can you use stretch bands or do you need a gym with machines or free weights

@boc-tonysyklist2145 9 ай бұрын

To get most of the cycling workouts I thought it was best to do the strength workouts the day AFTER the cycling workout, not the day BEFORE.

@cpw8191 4 ай бұрын

It'll depend on your cycling objective.

@massimocostetti2452 3 ай бұрын

Should strength workouts be recorded on my TR generated plan? If yes, how? Would the plan change based on strength workout sessions recorded?

@perrylane5927 5 ай бұрын

Does this apply for sprint cycling as well?

@watchmakertothestars 10 ай бұрын

I didn't hear a reference to age. I love riding my bike and occasionally competing and I am 73. Are your recommendations appropriate for me?

@cpw8191 4 ай бұрын

Yes. He addresses age at roughly 1:18

@Tazangamoz 11 ай бұрын

I have a question, So should intensity/intervals be done on a trainer indoors or outdoors on the bike? Thanks in advance. 💯

@pm2342 10 ай бұрын

If you can find a good spot to do it outdoors, great but your training wont be as focused as a session done indoor where you dont need to think about traffic, red lights, wind direction, etc.

@aethylwulfeiii6502 5 ай бұрын

Outdoors due to sport specificity. Practing riding a bike fast is a skill.

@Karollenart 11 ай бұрын

But guys, this is not an ultimate guide but rather answering random questions. And one fundamental question is missing here... one about reps... if you want to go for power, you need to go for 1-5 rep range. Rather avoid hypertrophy (6-20 reps) (you dont want to grow muscule and mass) and definitely muscular endurance (20+ reps) (you get this on bike). This is why you cannot swap weight lifting with body mass training.

@aethylwulfeiii6502 5 ай бұрын

But what if I do want disproportionately large quadriceps to dominate every flat strava kom sprint?

@Karollenart 5 ай бұрын

I guess you want to look like a track sprinter. As far as I know, they workout at high load, low reps (1-8). But check this out on yt or somewhere else.@@aethylwulfeiii6502

@thomashald8000 11 ай бұрын

Every time/spring i stop strength. I get a huge bump in my anarobic capacity

@reallyzero3511 11 ай бұрын

This would be so much better if Chad was the host asking the questions. He was simply more knowledgeable about the science.

@JJ85J 9 ай бұрын

Low cadence reps 40/60 for 6/10’ is strenght training?

@Shevock 10 ай бұрын

You lost me on two points. 1. Low intensity strength, high volume strength is useless for cyclists. 2. Folk who work for a living can never take Sunday as a rest day. Maybe for 20 someone who wanna be pros who work 40 hour weeks and don't put time into family and community.

@Drogos79 9 ай бұрын

double days...gimme a break. Unless you are a pro and riding is your WORK...there is no way riding 6 days AND adding strength training on top can be sustainable for more than couple weeks.

@aethylwulfeiii6502 5 ай бұрын

I ride to work, I ride back home,, I go to gym. I eat them I sleep then repeat.

@timtaylor9590 11 ай бұрын

So ppl who ride less should lift to get faster rather than ride harder or more. Heh

@aethylwulfeiii6502 5 ай бұрын

It would make sense if this was a track cycling channel.

@itsjustfaith 8 ай бұрын

I left this video feeling more confused than when I started 😢

@James-mf9to 5 ай бұрын

I miss the days when the brought on experts. Not Instagram people who went through a month long training or whatever….

@MyBetsie 5 ай бұрын

Ex pro downhiller.... Been racing nearly 20 years and never heard of you. Checks roots and rain... You don't have the races or results to be an ex pro downhiller! Not sure your CV is correct. (Been racing DH over 15 years, current age group regional and national champion).

@user-jq2bs7je3p 9 ай бұрын

really the round back flat back dicussion in deadlifts? I thought this guy was science based. Frsutrating.

@csranuic 4 ай бұрын

This is the most unhelpful generic, anecdotal conversation I’ve heard in a long time.

@user-zy2rz9vx9y 11 ай бұрын

Nate stole that company from the original owner

@robertosantoro9685 10 ай бұрын

2 hours? I'll pass

@rautapieru 11 ай бұрын

just say NO to strength training!

@aethylwulfeiii6502 5 ай бұрын

Good strength training is where good sprinting is made and sprinting wins races. Saying no to strength training days meaning saying yes to losing.

@rautapieru 5 ай бұрын

I use sprints as my strength training. But definitely no weights. @@aethylwulfeiii6502

@CarbonsHDTuts 4 ай бұрын

Awesome video, I’m surprised you guys didn’t talk about periodisation. Personally this seems like a no brainer for cycling training. Have a window of weeks or months where you have more volume allocated for strength training, and less for time on bike, and then other windows where less on strength (just enough to maintain) and more volume/time on bike. Makes sense to me, instead of trying to cram it all in at once and not be as effective all around Edit: just read about Derek being hit by a car! So sorry man , hope you recover well :( ❤