Your channel is amazing. I'm an exercise science major (graduating this year) and an aspiring cyclist. This is basically everything I am interested in. Thank you so much for including research behind everything, clear explanations, and incorporating the physiology behind it. You're the best!
Perfect. The only thing I do differently is feel guilty during the riding/racing season when I stop weight training. I seem to loose the strength gains over a period of one month and feel weaker. I try to do light weight training 1-2x/wk during the riding season and when I do I feel better (it's just really hard to keep the mental focus year round so I usually find myself dropping the weight training). Glad to hear I'm no alone! Good video, thanks.
Im glad i found your channel, last season I went for this model, (winter - gym, endurance), however this year im trying a lot of intensity (no gym) and volume just under 10h... and now after a 3 months i can say this model is not working very well. Too late but at least I can confirm your message :D
Hi Dylan, great channel. Thanks for the tips you put out. I would like to add some comments regarding squat & deadlift. If you really do them correctly, your core will get significantly stronger as a result. Also, for core exercise, come cattle bell can be a good addition.
Glad I found your channel - looks like we're aligned on just about all things cycling performance, and hopefully I can learn more. I personally have placed a bit more focus on core strength and feel it's an important, almost upper-extension', of the hips - particularly when climbing. But maybe I place slightly too much focus on this: 2x30 min section with 8-10 demanding exercises in winter, and 1 of these session in race season?!
Your videos are great, well edited, well researched and very informative. If I may offer unwanted advice, I’d invest in a lapel mic to take your audio to the next level that your content deserves.
Hi Dylan, I have watched this video and your video about a 6 hours a week training plan. Good stuff, tnx. I’d like to combine cycling with some full body weightlifting throughout (most of) the year. Probably emphasizing weight training at the start of the off season and cycling during spring and summer. A big part of the off season, I’m thinking about 3 weight lifting sessions and 5-6 hours of cycling a week. I know a lot of people at the gym do some low intensity ‘cardio’ after their workouts, but that’s usually not the same as proper bike rides. - What would be a sensible week schedule for this? - Does it make sense to combine a weightlifting session with a ride in one session? E.g. an upper body weight training with a zone 2 trainer ride with a number of 1 minute intervals or a high weight, low rep full body weight training with 45-60 minutes zone 2 riding? Tnx!!
I would do lifting in a separate session after riding and particularly after intervals. Those should take priority. If you do intervals Tuesday and Saturday for example I might lift Wednesday and Sunday after riding. In the offseason the lifting should take priority and you should do it when you're freshest after a rest day.
Dylan, I just found your videos - great stuff ! I'm also a NC rider and was a rather competitive CX'er until the end of October, when I scattered my clavicle and then blew the plate at ~week 5. I'm now almost 4 months off of outside rides = the trainer is a love/hate relationship. I am concerned about upper body atrophy and regaining my fitness. I'm hoping you'll share some suggestions on coming off of an injury and the opportunities to create new habits. Thanks. StevenA.
Hi Dylan - awesome video and channel, thank you. Question: any thoughts on the optimal number of sets to complete per lifting exercise (particularly as the season progresses)?
Hello Dylan! Great content as always. Do I need to take a week off every 4 to 5 weeks from lifting and biking on a 8-10 hours a week of training (cycling and lifting) as you recommend.
Disagree on core work. Contributes directly to the PMC (posterior muscle chain) which is the strongest muscle chain in the body and contributes directly to performance on the bike. Learned that from Bill Black (look him up in the wattage group if you haven't heard the name). He had me doing core work along with certain slow cadence cycling intervals targeting the PMC that really helped with power development.
Performance benefits are an overhead/reserve of bike handling ability & whole body movement strength when fatigued (racing). Huge advantage for recovering while racing = faster. Look at Nino / Kate etc...
Hi Dylan, today I did 4x5min VO2max intervals in the morning (11:00am) and tried to do weightlifting at the end of the afternoon (5:00pm), but I couldn't finish it because of big cramps in my hamstring and now my quads hurts a lot. Do you suggest to do weightlifting immediately after the intervals, or should there be more time between the intervals and the weight lifting?
great videos Dylan - always helps to know the 'why' so you can make some of your own adjustments on the fly. You recommend deadlifts and squats as main lifts. I lift at home with dumbbells only. Are single leg Bulgarian squats as a main exercise sufficient?
Google Pavel Tsatsouline. He calls those squats "pistols". If you can do those while holding a kettlebell, (all the way down!) you could probably climb Mt Everest on a bike!
Thanks Dave. The calves get worked a little in the squat and deadlift which is about as much as they get worked in the pedal stroke, a little. No problem with adding calf work if you want but it isn't super important.
For those of us that race Gravity disciplines, should the strength focus last into the actual bike focused part of pre-season? Generally speaking I feel like we do less bike work than say an XC mtber or road cyclist so we have more room for gym work, and really need that strength for powering down the gnarlier stages.
Yoo Dylan these videos are sick and I love learning more about the science of fitness! Just one question though, right now my coach has me only going to the gym one day a week along with riding on that day, is going to the gym once a week beneficial?
I Dylan, just found your vídeos, great stuff and a lot of new concepts for me, one of them this lifting issue, to be honest I always skip this in the season begining, but now I see how important it can be specially for my 44 years old. What do you advise as a starting weight for squats once I'm 160lbs of body weight and 305 of FTP. Trank you.
+1 that specific "core" training isn't that important! Good core strength is just the ability to efficiently transfer stress from one limb to another, crunches don't have much to do with it. Those with the strongest cores are normally people who do functional strength work: squats, deadlifts etc... Personally, I think rotational stability is the best thing to target when doing exercises that work the trunk. Q: What would you do for a strength program / individual sessions using only bodyweight exercises? A lot of us can't get to the gym atm (and they're expensive!)
Hi Dylan. I ride road bikes and train five days a week on the bike. I have lifted weights for 15 years and consequently have kept to a lifting regime where I lifte three days a week to maintain my strength. In regards to my leg days, I do have a question as to when to schedule this lift. Should I do my leg day on an endurance day or a HIIT day? My understanding is that leg lifts are closer in the cellular signals they create to HIIT than an endurance ride. To this end, does it send conflicting signals for cellular repair to do a a left lift day on an endurance day? Should Legs and HIIT co-occur? I know in the base season your video shows the leg day occuring on an endurance day, but perhaps this changes with those of us who lift continously throughout the year? Or perhaps, is it best to do a leg lift during a rest day when I am off the bike? I appreciate the videos and your follow up. Thanks.
Mid season lifting days will be placed in the schedule in accordance with HIIT days. What I mean by that is that you generally want at least 2 days between a lifting session and a HIIT session. This means that sometimes a lifting day will fall on an interval day and sometimes it will fall on an endurance day but it should never fall on a recovery day. If you do lift and do intervals on the same day make sure you do the intervals first.
Dylan love the information 🚴👍. I'm in my 40s and follow the 10hr week training plan you have with Tues-Thurs intervals and Sat and Sun long rides but what days would you incorporate weights?
@@DylanJohnsonCycling wow! Thanks for the quick response 👍. Keep up the good work with your videos👍 the thorough research you provide with the videos is super helpful especially for friends that I forward videos to that are new to cycling. ✌️🚴 Pedal Hard
@@DylanJohnsonCycling also Dylan with that 10 hour a week training plan should I if I have extra time on Mondays or Fridays should I just do low intensity riding?
hey Dylan so i have a series of 30 minute, movement-body weight-intervals i do 5 days a week as a cross for cycling. if i were to do these back to back-30 minutes of squats and so on and say 60 minutes of a mix of trainer intervals,-which would you put first?
I have no "off season." I've been run over twice and gave up the outdoor thing this past year, now focusing entirely on indoor workouts and the occasional Zwift race. As with real-world competition, these races can get rather intense, and naturally the competitive spirit in me wants to improve my performance in this new aspect of my training. So, when would you suggest I fit weights in? I was considering a once-a-week thing, after and endurance ride day that comes before a rest day.
Hi Dylan. Any benefit to dropping the weight when deadlifting? I listened to some triathlon folks say it is better, because your quads wont get bigger (I dont just cycle, I do triathlon). They argue the eccentric part of the lift (loweing down the weight) is really where the muscle gains in size. I guess the rationale is getting bigger quad muscles would require more oxygen. What say you? Thank you for such useful guidance
Hi, great videos. I am a road cyclist and now in the Base training phase and following a Sweet Spot tr.plan from Tr.Road through the week, and riding endurance outside on mtb in the weekends. I wanted to incorporate the strength training, BUT I realised that my Sweet Spot blocks suffering due to the soreness. What to do? Maybe make my own new plan... in doubt. Tips are welcome.
@@DylanJohnsonCycling Hi. 16 May 2020 I will ride Schleck Grand Fondo (150km and few thousand hm's, a lot of short climbs). Before that I will probably ride some road races at amature/master level in Holland. I am 47. Started with cycling at 16. Once again, good videos, I see that you understand the subject. You talk about the almost inevitable soreness when strength training. I am in doubt if I should do it at all, or just focus to train consistently...
I am considering adding strength work to my off season training. What equipment would u recommend I get for my home training? The smaller and more portable the better! Ps thanks for this great video! I will probably follow this protocol exactly
Unfortunately small and portable doesn't fit the description of a squat rack but that's exactly what you need. A trap bar and an assortment of dumbbells is nice to have too.
I have been doing mostly body weight squats and lunges since I first saw this video.... but I just ordered a squat rack and weights! Excited to try something new. Thanks for the inspiration.
Hi Dylan, loved your videos! As a complete beginner in weight training, I have a couple of questions after watching your video. 1. How do I find my "max"? 2. Can I buy a set of weights, instead of going to they gym, and do it at home, and save money? As I would only be doing deadlifts, and squats, this sounds feasible. But your thoughts would be helpful. Cheers!
You don't need to know your 1 rep max. You just need to chose an amount of weight that will have you almost maxed out for the number of reps you are doing. So if you plan on doing 10 to 12 reps chose a weight heavy enough so that on the first set you can do 12 but by the second or third you can only manage 10. Sounds difficult to chose a weight but this will become easier with experience. And yes, a home gym is a great option.
how about dropping the bar on deadlifts rather than putting them down? I heard somewhere dropping the bar is better if you dont want the muscles get bigger in size
This is because you essentially skip the eccentric part of the lift. I don’t usually drop the bar but I do let it fall quickly instead of controlled and slow.
What about timing during the day? You have two workouts posted on Tues and Fri - I assume you are recommending the strength first and then the run after? And if possible, best to separate the workouts as far apart from eachother as possible (e.g. AM and PM)? Good video, but all this gets a bit more complicated with triathlon when you have running injury prevention, and swimming to consider...
You're exactly right. You want to lift first so that you are the freshest and then have a couple hours before another workout whether that be riding, swimming, or running. Remember this is an off season activity so as you get closer to racing you will phase out lifting and just focus on swimming, cycling, and running workouts.
@@KROOSPRODUCTIONS2012 Certainly and I recommend keeping it in your plan if you are looking for more general fitness or are more of a power athlete such as a road or track sprinter. Serious racers might want to cut it out because balancing hard training on the bike and in the gym gets to be too much.
So if i have around 3 months of off season, do you recomend 2 months of weight training? I race xc around 1-1.5 hr long each race which are 1 race per month or two approximately.
You should do an amount of weight that has you almost maxed out by the end of the set. Key word there is almost. If you absolutely had to you could do another 1 or 2.
Hey Dylan, I have been hearing about the benefits of restricted blood flow training for body builders and other athletes, but I haven't seen videos about this method for cycling. Please consider making a video about that.
Good video, but those aren't dead lifts. In a dead lift, your legs are almost straight and you lift the weight by hinging at the hip, which primarily uses your hamstring muscles.
I like your videos a lot but your deadlift form is far from good. It looks like you've not been doing them a lot. In short, and not very precise, you should take narrower stance and grip, grab the bar with your arms almost vertical just outside the knees and drive the bar very close to the legs. The grip is also bad, the bar is almost slipping out of your hands. The deadlift is usually done with much heavier weights that would soon not forgive the mistakes. Check out Omar Isuf's videos on deadlift. Or any other with good reception.
Thanks for the feedback and I'm well aware. I used much lighter weight than I normally use because I was just doing it for demonstration purposes for the video. Most of the time when I deadlift I actually use the trap bar.
I've done research on training your core and how it affects performance and surprisingly the evidence is lacking. That doesn't mean it doesn't help, more research needs to be done. It's not something I would waste a lot of time on but it also wouldn't hurt. For me it's an afterthought and something I do at the end of a gym session for a few minutes using just bodyweight.
@@timjmckee Yeah, I agree with you. I think you could make the argument, that you would then have a strong core for your specific exercises, but that your abs are not that good at preventing rotation. The strength for spinal flexion and stabilisation is probably significantly bigger than the rotational strength. I would therefore consider adding some rotational exercises to compliment the base core strength that was built by the main lifts.
Your channel is amazing. I'm an exercise science major (graduating this year) and an aspiring cyclist. This is basically everything I am interested in. Thank you so much for including research behind everything, clear explanations, and incorporating the physiology behind it. You're the best!
What is your weight lifting activity like in the race season when you go into maintenance mode?
Perfect. The only thing I do differently is feel guilty during the riding/racing season when I stop weight training. I seem to loose the strength gains over a period of one month and feel weaker. I try to do light weight training 1-2x/wk during the riding season and when I do I feel better (it's just really hard to keep the mental focus year round so I usually find myself dropping the weight training). Glad to hear I'm no alone! Good video, thanks.
Im glad i found your channel, last season I went for this model, (winter - gym, endurance), however this year im trying a lot of intensity (no gym) and volume just under 10h... and now after a 3 months i can say this model is not working very well. Too late but at least I can confirm your message :D
Hi Dylan, great channel. Thanks for the tips you put out. I would like to add some comments regarding squat & deadlift. If you really do them correctly, your core will get significantly stronger as a result. Also, for core exercise, come cattle bell can be a good addition.
Glad I found your channel - looks like we're aligned on just about all things cycling performance, and hopefully I can learn more. I personally have placed a bit more focus on core strength and feel it's an important, almost upper-extension', of the hips - particularly when climbing. But maybe I place slightly too much focus on this: 2x30 min section with 8-10 demanding exercises in winter, and 1 of these session in race season?!
I can't believe you answered @ 4 a.m. BTW, this weight lifting video is spot on! Way to go!
Your videos are great, well edited, well researched and very informative. If I may offer unwanted advice, I’d invest in a lapel mic to take your audio to the next level that your content deserves.
Thanks! Got one coming in the mail.
Another great video!
So practical and helpful. Thanks.
Hi Dylan, I have watched this video and your video about a 6 hours a week training plan. Good stuff, tnx.
I’d like to combine cycling with some full body weightlifting throughout (most of) the year. Probably emphasizing weight training at the start of the off season and cycling during spring and summer. A big part of the off season, I’m thinking about 3 weight lifting sessions and 5-6 hours of cycling a week. I know a lot of people at the gym do some low intensity ‘cardio’ after their workouts, but that’s usually not the same as proper bike rides.
- What would be a sensible week schedule for this?
- Does it make sense to combine a weightlifting session with a ride in one session? E.g. an upper body weight training with a zone 2 trainer ride with a number of 1 minute intervals or a high weight, low rep full body weight training with 45-60 minutes zone 2 riding?
Tnx!!
I would do lifting in a separate session after riding and particularly after intervals. Those should take priority. If you do intervals Tuesday and Saturday for example I might lift Wednesday and Sunday after riding. In the offseason the lifting should take priority and you should do it when you're freshest after a rest day.
Dylan,
I just found your videos - great stuff !
I'm also a NC rider and was a rather competitive CX'er until the end of October, when I scattered my clavicle and then blew the plate at ~week 5. I'm now almost 4 months off of outside rides = the trainer is a love/hate relationship. I am concerned about upper body atrophy and regaining my fitness.
I'm hoping you'll share some suggestions on coming off of an injury and the opportunities to create new habits.
Thanks.
StevenA.
Hi Dylan - awesome video and channel, thank you. Question: any thoughts on the optimal number of sets to complete per lifting exercise (particularly as the season progresses)?
Check out my newer lifting video. I go into this.
Last year I took two months off instead of two weeks LOL
Hello Dylan! Great content as always. Do I need to take a week off every 4 to 5 weeks from lifting and biking on a 8-10 hours a week of training (cycling and lifting) as you recommend.
I am not sure why the sample session recommends low rep squats, deadlifts, then high rep squats...
Disagree on core work. Contributes directly to the PMC (posterior muscle chain) which is the strongest muscle chain in the body and contributes directly to performance on the bike. Learned that from Bill Black (look him up in the wattage group if you haven't heard the name). He had me doing core work along with certain slow cadence cycling intervals targeting the PMC that really helped with power development.
Not arguing with that. I include core as well in my athletes programs although there is almost no evidence to show it has performance benefits.
Performance benefits are an overhead/reserve of bike handling ability & whole body movement strength when fatigued (racing). Huge advantage for recovering while racing = faster. Look at Nino / Kate etc...
Hi Dylan, today I did 4x5min VO2max intervals in the morning (11:00am) and tried to do weightlifting at the end of the afternoon (5:00pm), but I couldn't finish it because of big cramps in my hamstring and now my quads hurts a lot. Do you suggest to do weightlifting immediately after the intervals, or should there be more time between the intervals and the weight lifting?
great videos Dylan - always helps to know the 'why' so you can make some of your own adjustments on the fly. You recommend deadlifts and squats as main lifts. I lift at home with dumbbells only. Are single leg Bulgarian squats as a main exercise sufficient?
If you don't have access to a squat rack then yes.
@@DylanJohnsonCycling thanks!!
Google Pavel Tsatsouline. He calls those squats "pistols". If you can do those while holding a kettlebell, (all the way down!) you could probably climb Mt Everest on a bike!
great video!
Dylan, I appreciate all the content you have been posting. Was curious why you don't do any calf muscle work?
Thanks Dave. The calves get worked a little in the squat and deadlift which is about as much as they get worked in the pedal stroke, a little. No problem with adding calf work if you want but it isn't super important.
My kingdom for a video on proper lifting technique.
See Mark Rippetoe's videos. He is big on the science of lifting and proper technique. For all ages.
Another great video. For masters over 40, should they weight train year round?
Yup! Muscle mass preservation becomes more important as we age.
For those of us that race Gravity disciplines, should the strength focus last into the actual bike focused part of pre-season? Generally speaking I feel like we do less bike work than say an XC mtber or road cyclist so we have more room for gym work, and really need that strength for powering down the gnarlier stages.
Yes! Also gravity riders need to add more upper body work into their program.
Dylan, Do you do much TT biking or incorporate TT training into your mountain bike training? Great videos!!
Yoo Dylan these videos are sick and I love learning more about the science of fitness! Just one question though, right now my coach has me only going to the gym one day a week along with riding on that day, is going to the gym once a week beneficial?
Yes, a lot of racers do maintenance weight lifting once a week through the season. I would do 2 days a week in the off season though.
Could you make video how to incorporate weight training in a 6 hour cycling per week schedule.
I Dylan, just found your vídeos, great stuff and a lot of new concepts for me, one of them this lifting issue, to be honest I always skip this in the season begining, but now I see how important it can be specially for my 44 years old. What do you advise as a starting weight for squats once I'm 160lbs of body weight and 305 of FTP.
Trank you.
+1 that specific "core" training isn't that important! Good core strength is just the ability to efficiently transfer stress from one limb to another, crunches don't have much to do with it. Those with the strongest cores are normally people who do functional strength work: squats, deadlifts etc... Personally, I think rotational stability is the best thing to target when doing exercises that work the trunk.
Q: What would you do for a strength program / individual sessions using only bodyweight exercises? A lot of us can't get to the gym atm (and they're expensive!)
Hi Dylan. I ride road bikes and train five days a week on the bike. I have lifted weights for 15 years and consequently have kept to a lifting regime where I lifte three days a week to maintain my strength. In regards to my leg days, I do have a question as to when to schedule this lift. Should I do my leg day on an endurance day or a HIIT day? My understanding is that leg lifts are closer in the cellular signals they create to HIIT than an endurance ride. To this end, does it send conflicting signals for cellular repair to do a a left lift day on an endurance day? Should Legs and HIIT co-occur? I know in the base season your video shows the leg day occuring on an endurance day, but perhaps this changes with those of us who lift continously throughout the year? Or perhaps, is it best to do a leg lift during a rest day when I am off the bike? I appreciate the videos and your follow up. Thanks.
Mid season lifting days will be placed in the schedule in accordance with HIIT days. What I mean by that is that you generally want at least 2 days between a lifting session and a HIIT session. This means that sometimes a lifting day will fall on an interval day and sometimes it will fall on an endurance day but it should never fall on a recovery day. If you do lift and do intervals on the same day make sure you do the intervals first.
Dylan love the information 🚴👍. I'm in my 40s and follow the 10hr week training plan you have with Tues-Thurs intervals and Sat and Sun long rides but what days would you incorporate weights?
With that schedule I'd probably do thu and sun, both after you're done riding.
@@DylanJohnsonCycling wow! Thanks for the quick response 👍. Keep up the good work with your videos👍 the thorough research you provide with the videos is super helpful especially for friends that I forward videos to that are new to cycling. ✌️🚴 Pedal Hard
@@DylanJohnsonCycling also Dylan with that 10 hour a week training plan should I if I have extra time on Mondays or Fridays should I just do low intensity riding?
hey Dylan
so i have a series of 30 minute, movement-body weight-intervals i do 5 days a week as a cross for cycling. if i were to do these back to back-30 minutes of squats and so on and say 60 minutes of a mix of trainer intervals,-which would you put first?
I have no "off season." I've been run over twice and gave up the outdoor thing this past year, now focusing entirely on indoor workouts and the occasional Zwift race. As with real-world competition, these races can get rather intense, and naturally the competitive spirit in me wants to improve my performance in this new aspect of my training. So, when would you suggest I fit weights in? I was considering a once-a-week thing, after and endurance ride day that comes before a rest day.
Hi Dylan. Any benefit to dropping the weight when deadlifting? I listened to some triathlon folks say it is better, because your quads wont get bigger (I dont just cycle, I do triathlon). They argue the eccentric part of the lift (loweing down the weight) is really where the muscle gains in size. I guess the rationale is getting bigger quad muscles would require more oxygen. What say you? Thank you for such useful guidance
Hi, great videos. I am a road cyclist and now in the Base training phase and following a Sweet Spot tr.plan from Tr.Road through the week, and riding endurance outside on mtb in the weekends. I wanted to incorporate the strength training, BUT I realised that my Sweet Spot blocks suffering due to the soreness. What to do? Maybe make my own new plan... in doubt. Tips are welcome.
When do you need to be in peak shape?
@@DylanJohnsonCycling Hi. 16 May 2020 I will ride Schleck Grand Fondo (150km and few thousand hm's, a lot of short climbs). Before that I will probably ride some road races at amature/master level in Holland. I am 47. Started with cycling at 16. Once again, good videos, I see that you understand the subject. You talk about the almost inevitable soreness when strength training. I am in doubt if I should do it at all, or just focus to train consistently...
I am considering adding strength work to my off season training. What equipment would u recommend I get for my home training? The smaller and more portable the better! Ps thanks for this great video! I will probably follow this protocol exactly
Unfortunately small and portable doesn't fit the description of a squat rack but that's exactly what you need. A trap bar and an assortment of dumbbells is nice to have too.
Dylan Johnson thank u!
I have been doing mostly body weight squats and lunges since I first saw this video.... but I just ordered a squat rack and weights! Excited to try something new. Thanks for the inspiration.
Yo Dylan. I can't do weighted squats do to injured back but I have leg press machine. Will that also help me gain strength?
good day sir i've done 3 months of lifting so should i continue it?or should i insert it with my biking?
pls. sir and thanks
Do you think there is any benefit to including exercises such as Snatches or Cleans or their power variations?
What about during the season?does lifting during the season (for example two sesions a week) benefits?
Hi Dylan, loved your videos! As a complete beginner in weight training, I have a couple of questions after watching your video.
1. How do I find my "max"?
2. Can I buy a set of weights, instead of going to they gym, and do it at home, and save money? As I would only be doing deadlifts, and squats, this sounds feasible. But your thoughts would be helpful.
Cheers!
You don't need to know your 1 rep max. You just need to chose an amount of weight that will have you almost maxed out for the number of reps you are doing. So if you plan on doing 10 to 12 reps chose a weight heavy enough so that on the first set you can do 12 but by the second or third you can only manage 10. Sounds difficult to chose a weight but this will become easier with experience. And yes, a home gym is a great option.
how about dropping the bar on deadlifts rather than putting them down? I heard somewhere dropping the bar is better if you dont want the muscles get bigger in size
This is because you essentially skip the eccentric part of the lift. I don’t usually drop the bar but I do let it fall quickly instead of controlled and slow.
Can you be more specific as to what weight training to do to improve ones climbing
What about timing during the day? You have two workouts posted on Tues and Fri - I assume you are recommending the strength first and then the run after? And if possible, best to separate the workouts as far apart from eachother as possible (e.g. AM and PM)? Good video, but all this gets a bit more complicated with triathlon when you have running injury prevention, and swimming to consider...
You're exactly right. You want to lift first so that you are the freshest and then have a couple hours before another workout whether that be riding, swimming, or running. Remember this is an off season activity so as you get closer to racing you will phase out lifting and just focus on swimming, cycling, and running workouts.
@@DylanJohnsonCycling why phase out lifting? can i continue doing some gym?
@@KROOSPRODUCTIONS2012 Certainly and I recommend keeping it in your plan if you are looking for more general fitness or are more of a power athlete such as a road or track sprinter. Serious racers might want to cut it out because balancing hard training on the bike and in the gym gets to be too much.
@@DylanJohnsonCycling i think its possible to combine the 2 during all season, even pros do it bro
Hi thanks for the video. Should I go to failure on each set?
Almost, you should feel like you have one more in you.
How about legg press ?
So if i have around 3 months of off season, do you recomend 2 months of weight training? I race xc around 1-1.5 hr long each race which are 1 race per month or two approximately.
Yes, 2 months of weight training should be sufficient.
Should each set be with a heavier weight than the one before? Or each set on the same weight? How do you know what feels like the correct weight
You should do an amount of weight that has you almost maxed out by the end of the set. Key word there is almost. If you absolutely had to you could do another 1 or 2.
Hey Dylan, I have been hearing about the benefits of restricted blood flow training for body builders and other athletes, but I haven't seen videos about this method for cycling. Please consider making a video about that.
I have as well. I’ll look into it.
what is a one leg onto a box weighted?
Hold weights in both hands and step onto a box with one leg, repeat until done with that set and then do the same with the other leg.
Thanks for your help!
Good video, but those aren't dead lifts. In a dead lift, your legs are almost straight and you lift the weight by hinging at the hip, which primarily uses your hamstring muscles.
You're describing a Romanian Dead lift. What he did in the video is a standard dead lift.
@@PedalingDave Thanks for the correction, I've been doing those this whole time. I'll never take gym advice from a Romanian ever again.
I like your videos a lot but your deadlift form is far from good. It looks like you've not been doing them a lot. In short, and not very precise, you should take narrower stance and grip, grab the bar with your arms almost vertical just outside the knees and drive the bar very close to the legs. The grip is also bad, the bar is almost slipping out of your hands. The deadlift is usually done with much heavier weights that would soon not forgive the mistakes. Check out Omar Isuf's videos on deadlift. Or any other with good reception.
Thanks for the feedback and I'm well aware. I used much lighter weight than I normally use because I was just doing it for demonstration purposes for the video. Most of the time when I deadlift I actually use the trap bar.
@@DylanJohnsonCycling Thanks for the reply, Dylan. Doing the trap bar deadlift is a great idea. Good job, keep it up.
I was very surprised to hear that you think core training is not that important for cycling. Doesn't it increase your efficiency a whole lot?
I've done research on training your core and how it affects performance and surprisingly the evidence is lacking. That doesn't mean it doesn't help, more research needs to be done. It's not something I would waste a lot of time on but it also wouldn't hurt. For me it's an afterthought and something I do at the end of a gym session for a few minutes using just bodyweight.
@@DylanJohnsonCycling alright, thank you. interesting insight
If you are bracing properly (valsalva) during squats and deadlifts, your core gets very, very strong.
@@timjmckee Yeah, I agree with you. I think you could make the argument, that you would then have a strong core for your specific exercises, but that your abs are not that good at preventing rotation. The strength for spinal flexion and stabilisation is probably significantly bigger than the rotational strength.
I would therefore consider adding some rotational exercises to compliment the base core strength that was built by the main lifts.
NICE GUNS
You know it!
Don't bulk up like Ritchie Rude. I mean jared graves. Nevermind.