How To Improve Your Strength On The Bike
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- Опубліковано 24 сер 2024
- We all want to be stronger on the bike, right? But what does that strictly mean? In this video, Chris and Emma give you three sessions that will help improve your strength on the bike.
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Well, the technical definition of strength is the ability to carry out work against a resistance. Strength is the maximal force you can apply against a load. In our case, pedals. We can train to improve muscle strength by increasing the resistance against which you work. But how would this help us on the bike? it’s about increasing your ability to cope with riding situations that require increased strength, like short steep climbs, sprints, or even at its most basic, accelerating away from junctions. With this in mind, we need to focus primarily on exerting force against the pedals. More force than we would normally require over a ride, but for shorter durations. Intervals it is, then!
You’ll need a good 10-15 minute warm up and some big gears. A flat road or an uphill drag, but definitely no downhill. And you will need around 30 seconds worth of clear road ahead of you. Then you need to start the efforts. Sit down, or stand up, it actually doesn’t matter too much for this session. All that matters is that you start slow and give it everything. Aim to start just a little faster than walking pace and in a very big gear. This really is a 10/10 on the ‘Perceived Exertion’ scale, so you will really have to go for it. The sprint effort should never feel comfortable and after 20-30 seconds the quality will really start to drop off, so at this point, you can stop. You will need a good recovery period from here, around 10 minutes for a close to full recovery, but if you are pushed for time, around 4-6 minutes will also work ok. 6 of these efforts is certainly enough for one session, after all, you want the quality in these efforts to build the strength.
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Leave us a comment below!
When I climb I forget about everything, just me, the hill, my bike and the sound of my heart in my ears
same and i get dizzy
I forget to see everything too. All i see is black
Yeah and the black dots in my sight
Indeed
Very true
I feel like this can basically be summed up as "Ride hard, ride uphill, and get adequate rest between laps"
You just saved me 6 minutes! Cheers!
Which basically means ride your bike
or even shorter as feel the burn
Based
I do this every ride, so I guess I'm doing it right.
The best way to improve power on a bicycle is to LIFT WEIGHTS! Heavy squats or leg presses, lunges, calf raises etc. I do it once a week and I'm far stronger on the bicycle than times I have not lifted weights with my legs.
Absolutely true, cycling cannot give strength like lifting weights. But there are different kind of strength I think. Pushing a heavy load for few repetitions are not really the same as pedalling a high gear uphills for several minutes. Lifting weights are good mainly for sprints and increasing top speed. Or did you gain even endurance strength by it?
@@patricj951 I gain tremendous endurance from weight lifting. On long rides 45-70 miles I have more power to keep cranking that I didn't have when I didn't use heavy weight training weekly on my legs. Try it and you will feel it.
I would when the gyms are back open.
Surely this is why they invented brake discs for lorries and buses. I get to lift and move some almost every week at work.
Static strength is OK but unless you are a track cyclist, road biking is predominantly about endurance.
I do 2-3 sprint on my way to work every day and my strenght has really improved.
I love Emma’s comment, “Sounds horrible Chris, show us how it is done.”
Love hills! Climbing just makes my mind clear and the flats more relaxing.
💜👍
Im soooo hopeles on climbs its like sooooo hard for me im looking about what muscles to train for me to make more easy
@@Bnannannaoil climb regularly and you will get stronger eventually.
Emma is awesome! She is a great speaker and explains things well and delivers her message well! Glad to see a talented woman on GCN!
Just got my first road bike , pretty excited to rip in the spring . G’day from Canada!
@CycleQ oh yes its been aweome ,i have 2 now!! an old 80's racer that ive done a good 400+ miles on and a newer norco i love them both!!!
@@Saundersstrong good for you
Was already doing something similar to this. Now I feel more confident it'll give results. I like having a strong pace uphill, but I wanna be able to accelerate hard as well. Besides, my out of the saddle form can always use improvement. Less of going all over the place or having very uneven right versus left leg pedal strokes.
Thank you for teaching filipino cyclist here!!
Uyy Nanalo ako sa frits friendly Sprint ko sarap sa feeling gusto pa lumakas hha goodluck
Watching vids like this give me confidence that running only single speeds is really worth it. Best experience on a bike, because strength builds naturally, and it's just fun to feel like it's you and not the bike.
Aye if you live in a viable city for a single speed I’m sure it’s great
Finding this channel really helpful as a beginner road cyclist.
I am a swimmer (masters,43 years old) My event is the 50m breaststroke, but I also swim the 100m and the 200m.
I commute to work in bike. I got a cheap mountain bike.
The bike really may improve my leg strength and my resistance to strength!!
Haha, I have myself a cheap mountain bike and when I can finally afford a decent road bike that does not weigh 17kg.
I’m out of breath just watching how to get better.
Holy shit I live in sf and do deliveries all day. It’s flats and hills for days here. My explosiveness has improved so much
Unless you rely on The Wiggle to get up the hill. Some days you just need The Wiggle.
You can't outtrain a bad diet... I learned that the hard way training so hard and having poor results. Then I started following the Agoge Diet, and I finally started seeing some amazing results.
I love Emma!
Me too
emma + chris = good videos 😍
They are a good pair.
Lift heavy weights for legs 1 day a week!!! I do 12 sets a week consisting of leg presses, lunges and calf raises. You won't believe the difference in the power in your legs!
3:05 Just a random cat lying on the street
Whatever it is I think it’s dead
@@rorydenholm7943 sssshhhhh it’s taking a nap
Great tips, I'm gonna try them on the trainer!
Great video. It would be great these workouts could be added to the GCN Zwift workouts.
I started on the bike with a 50 watt ftp and only doing 5 miles , now I can hold 100 watts and travel at most 50 miles . (6 months into cycling)
weird flex but ok
You are awesome, and I would go for a ride with you anytime. Rock on,
It was weight and the fact that I was bored and it was summer time . I was about to go on the computer and play games all day like I have been for over 7 years now , so i wanted a change . And I randomly choose cycling because I remember how nice it is to ride a simple bike a mile or two . Also I lost 13kg
I would too like to have someone to group ride with , I am just all alone in my household cycling
Not sure where you live, but lot of local bike stores organise, or know of, weekend and week day group rides. Call a few and see what you can find. If you find the right group they will cater to your speed and fitness, and riding in a group and chatting away while exercising is great fun :-)
I was gonna say barbell squats are the best way to seriously improve leg strength, but I see I’ve been beaten to the punch
Greetings from Brazil. I love you guys.
Go for a ride until you are beat. Then do Squats, to the point of failure. Then eat 2 to 3 grams of protein for every kilo of bodyweight to recover. Repeat once healed up in a few days. It works. The gym where I am has a squat press machine. I got the membership for this machine specifically. I also use the calf machine. My times have improved exponentially.
I am amazed. These presenters are so pro.
I was amused watching this video. It stresses doing exactly what I did when I started cycling last spring. I would hit a short hill and attack it grinding in the hardest possible gear. I exhausted myself in the first minute or two. I am told that what I did is pretty common for old timers like me who hadn't ridden a bike in decades and originally learned grinding away on old heavy cruiser bikes that were popular with kids in the days before multiple gears and rim brakes. In short it is a throw back to the time when equipment wasn't nearly as good and cycling wasn't nearly as much fun. :)
Thanks GCN, I appreciate your expertise. Would you our some of the other viewers please comment on one of my strength training workouts?
1600m
8-10% grade
6 reps in 50 minutes
Summary: I ride up the 1600m hill as hard as I can, usually have HR 168-170BPM
2 min recovery, then fly down the hill and start over.
Does anyone think this is useful or am I waisting my time?
Damn Bro keep training The avaage us 90 BPM and u do 170BMP Keep going too fast damn its up hill The avarage is 70BPM in up hill
Oh I wish I could take my bike to Oman and cycle
Thanks for good video with good ideas. I definetively will put in more superheavy geared efforts. Starting today. And also more light with high cadence. And heavy with high cadence.
I don't care about the power I have on a bike just as long as I look like a cyclist. It's all about the looks.
😂
Charles Rush hmm but define to me how a cyclist looks? They come in all shapes and sizes, literally. And that’s a good thing 😊
Emma Pooley to me (someone fresh into cycling - just under 12 months) looking like a cyclist isn’t about body shape or size - it is about your matchy matchy game.... does your kit match your bike, which matches your water bottles which matches your helmet.... :)
It’s all about looking fantastic...and kicking a$$!
Charles Rush its actually not about the looks for example you have a bike that is full carbon and lets say its about 100,000dollars and then you that is really weak that you dont have that strength then its really useless so my point is that its not about the looks its about your strength no matter you have a weak bike😁😁
how to improve strength? buy a fixed gear or single speed with a big chainring and ride it on all terrain.
Alan you can’t even climb hills or speed down deserts faster z
The secrets out. Really is a great way to improve.
Wouldn't that damaged my knees going up a hill?
@@jaybloomfield5082 yes.
@@HumaneNewt thank you, I was considering not having a bike with gears, and then I tried my bicycle in high gear for the whole ride including up hills, for a few days, and my knees were killing me.
I need a nap after watching that workout
I’m too fat for road biking....but i still do it.
Keep going
@@JohnWick-cu3ne hey man. I did it. I went from 115 kg to 85kg!
@ 370-lbs, I am just happy to be riding. #countyourblessings
Awesome video. Thank you!
Some High school Physics for this vid: Force = (power x time)/displacement or power/velocity Then Power = (force x displacement)/time or force x velocity, and Torque is force with rotation.
Paul Burns 💤
N+1 is all I know!
Here are some cycling physics for you.. 1 World Championship+1National Championship+1 Phd= better cyclist than any of us ever will be and someone we ought to listen to.
Everything cool but I am a visual learner and this video could be better if you make also these training methods in graphical form ❤️😉😉
Or lift. My FTP has gone up drastically just by including HIIT weight workouts along with normal base block rides.
Thank you Emma and Chris, Greetfing from Indonrsia
Think that girls like the 5th GCN presenter I've seen once and never again. Hard to keep up.
A test of the btwin ultra 900 cf would be interesting :)
I second this!
They mostly do the sponsored brands, unfortunately.
I've been biking for a month now been stuck on 24-25-26km/h. Hoping to get to 30 eventually. Building up muscle strength in the legs is a hard one.
I'm at half that, same time on a bike. It's a MTB but still.
@@vantablack5563 I notice it get's better everytime I go out. Keep going!
@@vantablack5563 MTB will always be slower all else being equal. I can go nearly a third faster on my road bike than on my MTB. just less mass to pedal around.
you should'nt worry about time when riding with an MTB...
I started cycling 1st August this year. I haven’t done an FTP test as I can’t afford the equipment, I’m 17. Strava says I average about 110-130w per ride which is like 45km in 1h 30. I aim to start competing when I’m not a junior which is in 2020 :)
Hopefully I will be up to scratch by then :)
Still got a long way to go until I reach 25mph currently at 18mph after 4 months.
I'd respectfully suggest, Wanderlust, that if you want to compete, if you want to race, if you want to see how you fare against your peers, pin on a number and line up and see how you do. Now. And you'll know soon enough if you want to pursue it. Like with me, in '79, I was living in Northern California for the first time since '74, and although in '78 I had lived in Ohio and owned and rode hard two race-campaigned Honda 125cc Elsinores--my last day on the second of those motocross motorcycles ended shortly before my return to California when I snapped the aftermarket DG box-aluminum swingarm in a riding area called The Pits in Canton--and although I had actually won a couple of bicycle road races, I really wanted to experience BMX racing. And so, as a 19-year-old, I got a novice license with the National Bicycle Association and competed in a handful of races--one in San Francisco, two different tracks in San Jose, one in Lodi. And what did I learn? I liked the experience, the scene, but I wasn't cut out for BMX racing--the races were too short, just 45-seconds or so, and I wasn't into pushing and shoving my way through the first corner. And the races were pretty much over after the first turn. But it was all a kick and I am glad I showed up. And I continued to ride what became known as BMX freestyle for another couple of years, then left it and moved on to road bikes and mountain bikes.
I'm currently 25 years old and I know my maximum heart rate is about 190-195. I can sustain a heart rate of 150-160 when riding fast in flats but when it comes to climbs my heart rate will slowly or most of the time quickly rises up to 180-190 even with my easiest gears. I feels hard but momentarily and I sometimes think I have a heart problem. Or is it good because I have a good heart reserve?
LUKE 1:37
For with God nothing is impossible🙏🏻
Chris did all the hard work.
Thank you
Some pretty good info, thanks.
I have been thinking of adding a half a scoop of createn before I leave for a 10 mile ride
Creatine* take 5g daily with any liquid: that’s it.
I always do biggest ring smallest cog here and loop at the old unused airport here at my place.
Just curious if you have va video about pre and post warm up and cool down exercises specifically for cycling. If not, can you post one? Today, I was dead even though I had a day off from cycling, but did an hour workout the next day. My whole body ached this morning too. Any ideas?
I thought this video was gonna show me how to do pushups on the bike
If you’re ever in the Bay Area, go check out this hill called Marin in Berkeley. That shit will make a believer out of a rider. Me and my team ride Bmx bikes up it and road & MTB riders look at us like we are crazy 😜
Thank you that's great
Hey guys. Love!! Your Blogs! specially for me who’s starting again
How to improve your strength on anithing phyzical? Do it. A lot. Hard. Repeated. Don't overdo. Eat right. Take enough suplements (and a touch of juice here and there ;) ).
Good vid. I'm a casual cyclist at best (powerlifting is my thing), but it's a good way to get some extra cardio going betwen sessions. And a great way to comute around city.
So... 6-10 min rest between each interval? Awesome video btw!
Someday i could have a bike like that😔
When I break into a sprint, I tend to stop breathing for at least 30 seconds, or often for the entire duration of the sprint. It's not intentional, it feels completely natural. I'm guessing it's some kind of energy conserving mechanism combined with anaerobic breathing.
It’s not supposed to use oxygen so that would make sense!
Just don’t pass out! Lmao
I have a 53/16 single speed, every ride is beneficial specially the hills
love Emma and her rim brake
In 20 years will people look at rim brakes and wonder how on earth we managed with them? Will they be antiques in the bike world?
@@richym2020 marketing victim
Edo
Wrong,just a normal progress...
@@mikicastan i've got no problem with rim brake... and 500 gram less!!! ; )
Edo
Me neither...but it’s obvious what technology will prevail.
Also,3000€ wheels and rim brake doesn’t make sense to me at all
please explain why she says Chris can produce more power than a family-car? If he has more than 100 hp in his legs i understand
Nice bike.. i want this kind of road bike someday...
1. Train more, eat clean (Scooby) or
2. Train more, eat clen (Alberto C.)
both work.
LMAO
More useful stuff.. thanks guys 🚴🚴👍👍
awesome!
My roadbike is 15kg cuz it's made of steel, and my daily route is a 20km long uphill for my first ride, then rest for 20mins, and then a 47km long flat with a few climbs for the second ride
Strength matters if you will upgrade in future too carbon or aluminium then u will be overwhelmed by the results
Great video👍👍
Get a mountain bike with road bike gears and 2.2 tyres. You’ll need a loud bell though 😉
I prefer the old Dutch method. Ride into the wind or up and down bridges.
Do this and your legs would hurt for days! But they will get stronger and stronger every time.
Tnx for the tips guys, god bless! Good speed?
Lift weights lift weights lift weights. End of
I hit 1530W once.... I held that for 3 nano seconds. You could say just a really quick FTP.
I can reach 2100W for one revolution of of the cranks..
BEAST
Tension sensor detects pressure, calculate torque and multiply it by rotating frequency. Then you hit pedal, your peak measured momentum can be enormous high, multiplyed by revolution speed you can reach MWatts)
@@cliffordromina3527 I can reach 4000 watts , over a period of 20 watts per ride lol
Wow. Emma can pedal at a higher cadence than Chris. Yay for short legs and short cranks!
Never thought of Belgium as being like Oman before but "short sharp climbs and miles and miles of rolling terrain" kind of sums up the riding here too. So, just take away the heat, sun and the desert but then add the wind, rain and the cold and you'd make Oman into Belgium!
basically been doing the short efforts for 30 years, now my effort is throwing the leg over the bike, however these efforts hurt and hurt helps
I know this place is in my country Oman
Nice cycles
Love the red canyon bike 👍🏻what model are you using ?. Awesome tips 👍🏻 thank you 🎅🏻.
Great vids ❤️
Push push push rest! No secret.
Before people contradict Emma, please remember that she has a PhD in engineering.
Her bike fit tips were top knotch, hopefully following the rest of them I'll do alright next season.
I supervise Ph.D.'s in engineering
Ilan Vardi Perhaps, but do you have a National Championship title and a World Championship title?
CARDIOMACHINE1 Looks as if you don’t know what you’re writing about.
She misspoke, that's all. No big deal.
I can feel they're out of breath... I can almost taste it. 😂🤣😹
Would cycling out of the seat for prolonged amounts of time improve strength also?
Absolutely, Alberto Contador did just that. Legend has it he occasionally does training sessions uphill out of the saddle for 20 -30 mins without sitting down!
isn't high gear, and not low gear as mentioned for the 10 minute effort?
I use fixie so maybe this video might help me
He sure doesnt have More Power then a Family car😂
Alway love watching you guys and I shared this video 💪🚴♀️❤️👍
Thanks Fabian!
I enjoy weighted squats to build leg strength.
Drones? Well that's new!
Just got one at my work, they are so awesome :-D Perfect for following road cyclists too. Maybe not so good for MTB with so much tree coverage, but on the open road you can get some great shots
lamat sa tips. ahak gi panuhot ko
Can you do a mixture of these efforts in one session?
Just me casually doing this on a mtn Bike😂
If your knees are the weak spot, can you substitute a higher cadence? Or is it all about that hard push?
I must be doing something wrong. My way home is downhill but just earlier I almost threw up giving it my all downhill. xDD
I thought you will be sharing a technique or the trick.
Been cycling since a kid and like most kids learn’t this climbing any hill 1. Full blast standing for short burst 2. Sit and pedal through the momentum and as soon as you slow back to 1. I guess most cyclists would do this naturally is that a good or bad technique?
Generally, how long does it take to ""absorb"" fitness from a long ride??
Last week I did my longest ride, 70kms. That's long for me, for now. My goal for my next session is 100km. I'll slow down on the session if I have to, to get 100km.
Roughly, how long between big rides should you wait to have the fitness from the previous long ride absorbed, so that you can go further on the next one?? Thanks