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So I watched the video, but don't know how I can start when I can't order HYPER GAIM BEAST MODR MASS GAINER RAW EDITION anywhere. I mean...what's the point?! Seriously though, bring that to market please XD
I always loved how people think because you go to the gym you’re automatically going to “bulk up.” Show me a single person on the planet who started lifting weights and complained of getting too big too fast.
I agree with you. I will say that I saw really good gains at the gym when I was going 6 sometimes 7 days a week for 6 months straight. After that I quit going lest I was getting too big xD. But what I really don't get is getting strong in a short amount of time isn't bad lol if you make great gains at the gym and then you're happy with your progression just quit or just go to the gym to maintain your level.
LOL. so many have a totally unrealistic impression of what is natural and what is possible in a short time. It takes YEARS to seriously bulk up. All these meatheads you see on UA-cam are injecting steroids to get their look, or to stay lean. A guy that is truly strong thru weight training doesn't look all that much different than a regular guy.
Dylan, I’ve been an athlete for 45 years and a physician for 30, and I’m continually impressed by your content and applicability of your videos. Thanks.
Wrong, high volume low intensity training is the core of polarized training. Training harder than last time every time just makes you a backwards hat Dylan.
@@samuele8361 He's not. How hard you train is measured in perceived effort. An elite athlete knows how to control that perceived effort. A well planned out schedule calls for different rpe's per day. Therefore his statement is false. You can't do a 10 rpe today and and eleven the day after. Thats just not how training works, it is however how broscientists talk.
I don’t race anymore, but, when I did, one of my secret weapons was to lift weights. My ability to out accelerate others and power up short steep hills improved dramatically as did my top speed in sprints (37mph increased to 42mph on the road). I like your advice overall. However, I would add that learning how to lift from someone who will teach you to lift slowly and with perfect form is essential. Lifting with bad form or choosing lifts that will damage you over the long term can lead to injuries you may not recover from. I noticed that you step forward on your lunges. I learned to do them that way at first too. My experience is that over time doing them that way snaps the patellar tendon taut every time you step forward and starts to irritate it along with the tissues under the patella. Do them by stepping backward while remaining balanced and with an erect torso. Hold dumbbells at your sides for resistance rather than balancing a barbell on your shoulders. It is easier on your back and easier to remain balanced. The guy at AthleanX does a good tutorial on how to do lunges properly during a “best leg exercises with dumbbells” video on UA-cam. Also, be careful to protect your lower back while squatting, deadlifting, etc. It may seem pointless at times, particularly when you are young and can get away with doing things carelessly for a while because you have not yet permanently damaged your back, but make sure you strengthen your core and make sure you remain appropriately flexible. I cannot squat any more because I didn’t take care of my core strength and flexibility and thus properly support my lower back. The damage is now done. I have found alternatives, so I can stay strong, but there is no better lift for developing whole body strength in general and leg, butt and lower back strength in specific than squats. I miss them enormously because they develop so much. Most people hate to squat because they are so hard, but they are so valuable.
Please adhere to one MAJOR point here! Start slow and light. I've been suffering from severe hip pain because I put my 53 year old body right into heavy leg presses within the first month. Remember, your muscles are always stronger than your joints and ligaments. Soft tissue takes many months to adapt to weight training again. Hope I save someone from over doing it. But yes i agree, lift!
I believe it is important to incorporate phase weight training. Start with 1) strength and stability training progress to 2) Hypertrophy (muscle building) to 3) maximum strength to 4) power and performance and finalize with 5) muscular endurance. Search for OPT Training methods.
El Nene .Galan did you watch the video? The study indicated you need enough weight to max out at 4-10 reps. You’re not going to get that doing body weight squats at Grandma’s favorite yoga studio.
I'm 56 and yes strength training has improved my performance, such that all of my cardio is on the bike and other days in the gym. I stick with compound movements specifically deadlifts, squats, bench, and overhead press. I usually find that when it is squat day(legs) i can incorporate my deadlifts on those days also. I keep the bike work light the day before so that i don't get an overuse injury. As for the other days i try to ride for intensity, or endurance. Do i stay true to this schedule? Hell no!!! Life and work gets in the way. The more i keep to it the better my performance. If anything I'm too chilled to argue with the lady, i get mileage out of that too👍
Nailed it. Squats, dead’s and bench for me, twice weekly, via SuperSlow / Drew Baye protocol - single sets using a moderate repetition cadence to near failure. I got back into proper strength training a few years ago, but higher weights (400+ squats) and volume caused way too much bulk. My goal is strength and fitness, not size.
YAH I HERE YOU IM 55 ALWAYS BEEN IN THE GYM , I HAVE MORE OF A BIGGER ATHLETIC BUILD THAN A CYCLIST AT 188LBS , IM STILL FAST AS HELL ON MTB AND I DO RACE . I ALSO DO SOME ROAD TRAINING. MY BIGGEST PROBLEM NOW IS OVERTRAINING AND FALLING INTO FATIGUE DO TO MY AGE AND THAT SUCKS , IT LIMITS MY TRAINING RIDES NOW. I HEAR IT FROM PEOPLE ALL THE TIME 'YOU DONT LOOK YOUR AGE ' THATS GREAT MOTIVATOR. STAY STRONG ! JC
As an Elite powerlifter and strength coach (and mediocre cyclist), I believe you’re pretty spot-on here with your recommendations. The perceived exertion of 9 (one rep from failure) , the choice of exercises and relative volume is pretty solid for someone that is primarily a cyclist. Great channel, subbed.
Strength training, in particular squats transformed my riding. My acceleration is explosive and very few can keep up with me - less than a year ago I was always the slow one at the back. This is immensely satisfying, given that I can leave the bike equipment snobs on their S Works / Pinarello Dogmas in my wake on my sub £1000 bike. Feels good man! Body builders are a good source of info so if you go to a gym - they are crazy fast on their bikes when it comes to accelerating.
Beyond consistent cycling training, the two most valuable things beginning and intermediate level cyclists can do - stuff that will immediately make them much better cyclists -, are probably to get their back squat strength up to a solid set of five reps at or above bodyweight on the bar, and get rid of excess bodyfat. Much more force driving much less mass - more speed and power every time - the physics is pretty simple. Three months focused on just those two things - again, along with appropriate on the bike training - will be among the most productive three months they'll ever have in training.
Strength training as you age reduces your risk for death, according to a new studies. With age, muscle mass dwindles and bones weaken. Resistance training helps slow that process, making you more powerful and structurally sound, which are both really important if you ride a bike.
As a former football player, I obviously no longer lift for size, but just to remain toned. I’d like to think weightlifting not only has a variety of benefits, but in response to potentially help reduce the impact of - or in the onset of injury makes it a plus. This past weekend I was involved in a serious bike crash with other cyclists. While I suffered a broken collarbone I’d like to think weightlifting helped reduce the injuries from being more - and more severe. Weightlifting in general helps via generating bone density and basic muscle. I cringe at the thought of how bad it could’ve been had I had the Chris Froome build. While I’m not advocating cyclists looking like a young Arnold on a bike, but for basic fitness beyond just “being faster” every cyclist should have some type of regime from weights or just body weight exercises incorporated. Appreciate you revisiting the topic Dylan!
I have to agree with you about muscle protecting you in the event of a crash or fall. It also helps give your balance the strength it needs to be effective.
I'm a strength & hypertrophy coach and not a cycling-specific strength coach. This was a helpful video for me to learn what skills & what kind of strength adaptations are useful for cyclists. Very happy to see the research behind it as well, I'm looking these studies up. Thanks for making this video!
As a former personal trainer and power lifter/bodybuilder trying to convert to biking after some major injuries you are spot on with the weight training! Thanks for posting the video.
Strength training the whole body will be protective in falls too. I use a high intensity training method-high weight, low reps, circuit type, long rep time, one set and one or two training sessions per week. Plenty of recovery time between sessions is essential as is being in good condition before starting a high intensity program. I spend very little time actually lifting. 6 exercises takes care of it. Makes cycling more fun. I'm 66yo. Thanks for the great content.
As a gravity guy (mostly enduro) weight lifting is a must. How you do it and the details might vary from person to person but all the top guys I know hit the gym a few days a week. Going into the offseason last year I broke my T4/5, a bunch of ribs, wrist, and lacerated my liver and adrenal gland and wasn't allowed to lift any weights until around April, and really didn't feel good enough to lift heavy until mid-summer. I spent more time on the trainer than usual and came into my race season feeling "fitter" but noticed that I was much more fatigued on long stages. I'm sure less time practicing made a big difference, but it seems like there's a direct correlation for me between fatigue and my overall strength in the gym.
Your channel is my new favorite channel! Thank you so much! There is no one else out there putting out the information with backed sources like you are. I love this so much!
Enduro trackie here - lifting exclusively in the months of January and February for 2 years now with mixed training in November and December - 1,5,20 minute power increased subststially since I started this method - fully attainable power goals for this year are 800, 500, and 400 watts repetively - far better than my “elite” days at 34 years old when I rode thru the winter and raced extensively thru the spring - it works if you rebuild the aerobic base in the spring !
Coming from a bodybuilding background, I can sprint for 1800W and I've been riding seriously for 6 months, now I just want to be able to sustain it for 30 seconds! Also lift, your girlfriends will thank you.
Yes, my best season was the one I went into following an off season focused on lifting. The seasons where I focused on trainer apps have all been sub optimal. Dylan, what is a good strategy for maintaining strength in season? I race twice a month mar-oct.
Hello! Strength training and some nutrition tips from you have made wonders to my body. I think I'm gonna have my best season in 2020. One question about maintenance when riding 5 days a week. I usually take Monday and Friday off the bike should I take one of those days and hit the gym or do it along with a ride day and how would a maintenance session look like?
I got my best results in time trials with weight lifting. Stops the muscles burning during riding so i can go closer to max output and last longer before fading and get as much power in higher ratios. Love the gym routine.
Some video suggestions: 1. Oval vs Round, placebo or is there really a difference or it depends on the terrain you ride or your physiology? 2. Hill climb training differences between a 2 min, 5min, 10min, 30min and an hour climb+? 3. Since climbing uses slightly different muscles, wouldn't it make sense to train indoors with raising the riser block? 4. Altitude mask, why wear it during workouts only, why not the other way round (full day on altitude mask, no mask during training), wouldn't this fit the saying of sleep high altitude train low altitude?
@@kakarot2430 Wrong, Tony Martin is actually a good climber, much because if his huge poweroutput and endurance, but he doesn´t measure up to the best because his power to weight is lower then specialists like Chris Froome, Egan Bernal, Quintana etc.
@@adrianducroshansson8122 I'm comparing him to tom , fabian, etc.They rode TT so well since 2016 Olympic, where the the climb was included. After that Tony didn't shine anymore. .but I don't know before that.
Im a 51 year old mtb Cyclist, I ride mostly Gnarly Cross Country and trail I have a 2022 Santa Cruz Chameleon Hard Tail. I've have some injuries before Mtb and have had some injuries while Mtbing lol. In all strength training has really helped me as a Cyclist especially riding a Hard tail, Thanks for the information 😎🤙
I love strength training. I’ve been ST for 3 years now and at 38, I feel stronger than any other time in my life. Not only on the bike but life in general, which is where it really matters.
I'd suggest splitting heavy/heavier squats and dead-lifts into different sessions on different days to manage and control;- DOMS / central nervous system fatigue / compressive and inertial loading through the spine etc.
Nice vid as ever Dylan. For me having lean mass, plus some strength and muscle is integral to athletic performance, sustaining flexibility and preventing injury. Also more muscle and less body fat helps the body become better at processing food to create energy (less resistant to insulin). Since I’ve increasingly focussed on cycling, I’ve kept in the strength training, but with focus on the compound lifts, such as the Deadlift, Squat, Bench Press and Chin-Up - to provide the biggest bang for your buck. I find the upper body work gives me a day off the bike, and the legs a rest, and helps with the body composition and also core strength - which is needed for putting even power through the crank. I generally focus on 1-8 reps and don’t go to failure on lower body movements in order to avoid muscle soreness. And definitely it’s super hard to bulk up, even if you train like a natural body builder. Not a concern for cyclists with loads of cardio in the program!! I personally have been progressing a lot on the bike (including intervals) whilst sustaining 3 gym sessions a week.
Really enjoyed the video, thanks. One suggestion I would add as a Masters 50+ cyclist is, work with an experienced trainer and/or get to know your body well. Then adapt or choose the best exercises for your specific body limitations. After working with many trainers over several years and doing yoga regularly to improve my flexibility, I still can't get in a good (and safe) position for bar squats. So for me, that means doing dumbbell or goblet squats instead of bar squats. I can make great strength gains with those exercises. The only thing I haven't tried yet is going low-reps/high weights. And I'm going to try that this off-season very soon (after a 3 week adaptation phase with lower weights).
51 years old train 4 days a week mostly compound movements moderate to heavy ,light weight does nothing learn proper form that’s how you get injured! Great informative video!
I lift regularly during the week, especially during offseason. I find that It makes me a stronger rider overall. I get really get into detail. Maybe I'll make a video on my channel one day about it.
Great video! I came from an olympic lifting background, and thanks to my anaerobic muscle activation in my legs I am a pretty tidy little sprinter for a 45kg girl (in local racing at least lol). Additionally, I've found that by doing lower body exercises it helps improve my pedalling efficiency and control - so much more engaged throughout my entire pedal stroke. 100% believe in strength training for cyclists. Upper body workouts have also ensured I don't get as much pain through my shoulders/neck and I can comfortably stay in an aggressive position much longer.
I've had heated arguments with cycling know alls re this topic. Of course weightlifting helps cycling performance, but more so for some than others. Show me a national level track cyclist who needs a strong sprint, who doesn't do weight training. As for GC climber specialists, they will also benefit from weightlifting. How? by improving neuromotor recruitment of cycling muscles, and improving secondary cycling muscles. Nevertheless, cyclists need to be careful not to build lean tissue where it is not needed, as this compromises power to weight ratio.
Great video but in addition to what you said, lifting heavy weights in the gym (especially using large muscles as in the legs) can produce big increases in testosterone. That will have a big impact on anything performance-related
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Coming from other disciplines and relatively new to cycling I'm a huge believer in lifting. Especially Olympic lifts for performance. I body build for vanity. If I had to look like froome to be fast, I would not cycle. Btw, you have better squat form than some UA-camrs that focus on lifting. Did not expect that.
Awesome. Currently in my last week of “Phase 1” (1-3 wk long) of the “Starting Strength” (Novice) program. I’m not new to Lifting/Strength, but it has been ~4-5 years since I’ve done it structured. I AM however relatively new to Cycling and structured training (~2 years) and am currently in my longest period of Training. I am super curious to see how I respond this training year, as I’ve not combined the two before
I came into cycling years ago from a bodybuilding/strength training background and firmly believe strength training does benefit cycling. When I was lifting I did not follow a tradition strength training routine, I followed more of a HIT style or Mentzer routine (google it) and I did get rather strong in terms of squats, deadlifts etc. In terms of exercises I do now I do squats , kb swings, dead lifts, cleans (all basic, compound exercises) and of course core work. I do not do much in the way of upper body work other than push ups and dips as added upper body weight would be pointless. I do add in some plyo work but stick to basics. just my 2 cents. Good video Dylan and thanks for always keeping it real
@@jayaybe1 Mentzer was an interesting guy, had the pleasure of speaking with him once for a brief time, very good person . His methods of training were controversial but they were effective at least in my case
You are right. I had Never lifted before and got injured when started. I sacrifice half year of cycling for an structured program, went for 20 low weight reps to 6 on heavy ones, felt a lot of improvement. Absolutely worth it.
@@raullara5464 I do sets of 30 light and 15 slightly less light. If I was doing conditioning more regularly I'd be more confident with heavier weights and lower reps. But my tendons and joints also need time to break in. Using this method I can get in some conditioning work and not worry if I mess a day. I figure any exercise I can do 30 times isn't going to injure me and I really want to avoid injuries.
Are you talking about squats here? I ask because many people are not(of different reasons) able to perform a correct squat and should abstain. Legpress is a good alternative which is much safer to perform than squats, providing a few rules are followed: *You must not lock the knees *Keep the entire back on the back plate *Adjust the machine so the motion doesn't go too deep
I’ve been weight training for cycling for many years and I agree that the performance gains are significant. I do not do squats or deadlifts as these are potentially harmful to the spine. The weights needed for elite or near elite athletes cause excessive pressure on the intervertebral discs. This goes for any overloaded exercise in the vertical plane. You can argue that done properly they are safe but you can’t get past the fact that at the top of the lift there is significant down force on the spine. Done over a long period of time the resulting injury can be devastating. There are alternatives that target the same muscle groups without the risk of spine injury. Back extensions or reverse sit ups will target glutes and low back muscles. Incline leg presses target quads and glutes. These exercises can be overloaded to the hearts content without the risk of spine injury and will yield the same results. I’m an RN and work in surgery. Im 65 years old and the risk of spine injury is obviously higher in my age group but I’ve seen too many younger people in my OR having spine surgery caused by things done in the gym. You only have one back. Once it’s injured it’s most likely for life. Surgery doesn’t always work and conservative non invasive treatments treat symptoms only. The core problem remains. Train hard and often but train smart!
neither squats nor deadlifts are potentialy harmful for your spine, if you do them properly.... walking could be harmful, if you dont know how to walk..... but that doesnt mean you wont
To me cycling is just an alternative to leg day, so when I am fully recovered and I ride it's not the same ride for me as other people I see; I just smash going up hills and power through my entire ride at my max speed. I am usually sore for 3 to 4 days after and well worth it. I also don't have fancy cycling clothes and use my work out shorts and shirts while wearing vans.
I do and have incorporated lifting into my training regiment for a while now, especially back when it was taboo to do so as a cyclist. I started with Crossfit/Olympic style lifting workouts and over the years of trial and error, limited those to off season only, kept the normal lifting routine, and now so have gone towards finding "on the bike" specific training things a la Nino and other pro MTBers workouts to be a great asset to making a boring gym routine more well rounded and fun. Thanks for yet another positive light towards lifting as a cyclist.
Good channel man! I just signed up for my first ever Mtn bike race. A 100 miler in July 2021... Time to start a training program. I just turned 50 years old... Im fairly fit though, lift 3-4 days per week and trail run a couple times per week... Time to start getting some pedaling in I suppose...
Strength training doesn't have a direct correlation to increased wattage. However, by making your body stronger in general, it enables you to push harder in training (e.g. fewer nagging pains), thereby indirectly increasing your wattage.
Strength training definitely give me more cycling performance. Balance is key, you can't be too much in gym strength training or cycling but no strength training. I been shifting to strength more than cycling lately. I feel more power but my legs is heavy. My heartrate is very chilling but legs is heavy.
As a cyclist (and Biology professor) I love your videos. You do a great job of bringing the science into training. Do you have a Master's yet? If not, you should consider Western Colorado University. Do research in the center of the most amazing mountain biking I've found!
Running and lifting is just my way of life, being composed of more muscle helps me be leaner and faster, and it helps my body use slow and fast twitch muscles efficiently.
Thanks Dylan, excellent. I know your talks can't be all inclusive but I'm an old fart. I do my lifting as you said, timing -wise but due to age (I'm 61 but don't tell anybody) I'm getting benefits and avoiding injury by not over-doing the weight per rep. Thanks again, It's refreshing to have your unbiased channel as an option.
@@krane15 Does that mean I have to stop doing my squats in the Karate-Kid Crane-Kick position? 😄 I will try more weight while maintaining good form. Thanks.
Having higher education in physics, I love how you base your videos on research reports. However, one thing that annoys me is how the term "wattage" is being used in cycling. There is no physical entity called "wattage". The physical base entities are length, which is measured in meters, time which is measured in seconds, weight which is measured in kilograms etc. Power is a physical entity which is built up from these base entities. Power is the amount of work per time unit that is produced in a given situation. Work is measured in Joules, J, and time in seconds, s. Joules per second is defined to be the entity watts, W, which is the measuring unit for power. So if a cyclist is able to produce more watts in a sprint due to weight lifting, he or she is able to produce a higher power, not a higher "wattage". To speak about "wattage" as entity for watts is like speaking about "meterage" or "secondage" as entities for respectively length and time.
Very good video! For speceficity I know for a fact that road cyclist, Aleksander Kristoff, is maxing on about 200 kg 1 RM squat. And he also does most of squats with really narrow stance. He also points out that doing squats will make your prevent form injury in case of crashes in some way. Because of stronger upper body bones.To make it more spesific. Funny anecdotes:the first reference has actually three of former lecturers of mine in, and one classmate in Norway, the one about the female cyclists i Lillehammer I went to one of the researchers lecture:)
great video, i've found the older you get the more benefit you get from lifting weights. Really helps not only in sustaining high power output but also in rapid acceleration i got to the point that 20 mins of squats far outweighed an extra interval session on the turbo.
also worth noting for cycling calf raises support application of power to the pedals worth putting this in any routine (last thing as a sports scientist) when you squat replicating the delta between your pedals (Gap) is a good way to align the muscle fibre to maximise power to the pedals.
Good video to have made. As most people who don't go to the gym assume...lifting weights means mass. Not true (as the study showed). Which is why Many Powerlifters aren't muscular as say a bodybuilder. Conversely, a bodybuilder isn't necessarily stronger than a Powerlifter (strength focused sport). Lot of the top Powerlifters look like they never set foot in the gym. Others do gain more size but aren't muscular. As for cyclists...I'd think quad and hamstring development would be a good idea. As the majority of the power is from the legs followed by the core... As some one that just tries keeping fit...I've found that doing squats and deadlifts HAS strengthened my legs mostly/core. Allowing me to run faster than I would have had I not trained my legs.
I was lifting every day for a solid year before I stared cycling, in the beginning was very hard to follow the group, but I evolved far faster than my colleagues, I always associate it to the lifting I keep doing
it depends on the cyclist , if you ride 300 miles plus a week and 1000 plus miles a month when will you have the time to get a benefit from legs , id say its safer to start with all upper body and core , back and neck , don't lift to bulk , just lift low weight hi reps try to get a 200 rep 1 hour long session at least once a week . if your a low volume rider like a track sprinter you probably do like 50 or less miles a week so you have plenty of time to do dedicated leg workouts , its really going to come down to the amount of riding you do . i would usually say to do gym work in the colder months , once racing season comes around int he spring do less , but it will always depend on your overall volume of riding , because there is no point to do a century ride and the next day do squats , then race a crit , lol i could do it and i have done it but its really just pointless and you wont last long !
You said at 9:18 that people should start at low weight - high reps. Dont do that! If you are new to squatting/deadlifting start with 3-6 reps BUT a lot of sets. If you are new to lifting your technique wont be perfect and a lot of reps will make it worse. Do a lot of sets with a moderate weight with ~5 reps. Also your box step ups are WAY too high. If you put the video speed down you can see that there is way to much work coming from the leg on the ground. You are also stepping down uncontrolled because the box is too high. I would recommend against forward lunges and do reverse lunges instead. Way friendlier on the knees that also get tasked heavily during your cycling season. Also dont put your speed/jump work in the end. Put it first, always do explosive work before heavy strength work and dont do it as high reps but do low reps and more sets. Like 5 sets of 3 jumps. Focus on movement quality, dont use a box that forces you to land in a deep squat. Jump and land in a good position, concentrate on a "smooth" impact. I come frome a strength background and just got back into riding my enduro mountainbike, I am very passionate about strength training and have read about it for ~10 years. If you want to read up on strength training for endurance athletes, barbell medicine wrote a great series of articles about it. www.barbellmedicine.com/blog/part-3-programming-resistance-training-for-the-endurance-athlete/ This is part 3 of the series, the other parts are linked in the beginning. In part 3 there is also an example for a program. I think it is great, that people are catching on the science and benefits of strength training. Since English is only my second language I hope that I wasnt involuntary rude or hard to understand. Have a great day and greetings from Germany!
I'm starting to "lift" using resistance bands at home, mostly squats but leg extensions as well. Will monitor how my power improves over the next few months. Thanks for another informative and funny video.
If yall cant make it to a gym, i used a weight vest instead of actual weights. Worked great and i didnt have to balance anything. Just my poor mans take on it, and yes it did work i was wayyy stronger on surging and taking hard pulls
I do include weights. I did when I was cycling at least. These days I run only but would like to reintroduce some weights. The test of if what you are doing is working is to do your biking hard and see what hurts, that is once the test is conducted find the weak link. My 'test' was 2.5 hrs of out of the saddle intervals. 80x 500m @ 6%. Dumbell dead lift / dumbell squat is the method to build and at least for me, if I recall, the weak link was actually somewhere in the glutes? I forget but out of the saddle and dumbell dead lifts don't have a 100% correlation, but they are close. Now if you want to go fast, you need to be aero, and you need to have a very narrow hip angle. To have strength here your standard dead lifts won't suffice. I saw a clip in this video of some extreme angle of hip (knee to the chest). I would often 1x a week or often 2x per week go one legged on the leg press and as deep as the machine allows- its dangerous so mental focus on steady muscle tension is key. Even with 30 or 40 kg and 30 to 40 reps, you can screw up your knees or especially your hip if you don't have narrow hip angke/ aero strength. I go hi rep, up to 1000 reps in a session. It's parallel to the floor so my running watch sees it as about a kilometer of movement. 20 minutes to an hour of work all together usually. The dumbell dead lifts I would go 2 to 4 days per week in and out of race season, quitting it about 2.5 to 3 weeks before a target race. 2 25kg dumbells 3 or 4 sets of 30-40 reps, 1.5 to 2 minutes rest(depending on proximity to peak 1.5 is peak fitness). Once the rest is cut short then you are into lactate threshold heart rate at later sets and later rep ranges. I also say: if you can only push and I can push and pull, then don't I have an advantage on you? So I do (or did) inverted squats (pulling via a rubber band exact opposite a squat and very 'bikelike') once a week is fine there. If you do enough anaerobic intervals on the bike you can sort of feel out the limiters or weak links in the chain if you tune in a bit. So once you are there you do what you need to do to cater to the soft spot in the chain. Whether it would be aerobic, or sore arms, sore glutes. Quads, hip flexor or whatever. But all this hard work and it didn't get me to the top like Dylan, just mid pack or upper mid pack. At one point I am quite sure I had a higher watts per kg of anyone for the race, but it still didn't get me the win because unfortunately races have curves and descents and even if they didn't, they still always seem to have what is called a 'sprint' to the finish.... I wish every race were a tt.
Good video man👍👌 As someone who is naturally built like a Brad Wiggins or Chris Froome(I'm 6ft 3ins and around 170LBs), for the first time ever I'm gonna do a specific leg-weight training program this winter. Fortunately I have an awesome gym just a kilometre away. Valuable info there Dylan, as i needed some guidelines before heading into the gym. Power and strength is the key gain, not bulk..!! I'll be sure to tell them this if they try and work out a programme for me...perhaps I'll get on the testosterone and maximum protein shakes, plus ten chickens a week...haha ..;)
Just started lifting weights again after 15 years not having it as part of my training , you just confirmed I am doing the right thing even thou my legs hurt like hell the next day even thou I am doing half the weight I use too ,
for those who have never lifted, starting too big and doing too much will lead to DOMS, Delayed Onset Muscle Soreness. DOMS can be physically debilitating, but more importantly mentally debilitating. I've watched DOMS shut down very strong athletes to the point where they find any excuse to not lift heavy. If you never spend time in the gym, sporting middle age or you are not a of racing condition, it's ok to ease yourself into lifting . Try one set of 12 to 15 reps , squats, dead lifts, and lunges every other day for a week. This may not feel like much but it will keep it fun and not shut you down mentally, Drink lots of water. Week two , add two sets to in your second week lifting to failure, about 12 reps,(if you get to 12 and can do more see how much more you can do) . in your third week you should now know what weight will bring you to failure in 12 reps. second set may fail at 8 reps . take short breather, get a few more short break till you get to 12. 1 minute to 1:30 before you start next set for 3 sets. Dylan is right on par with cycling structure with lifting. Great informative video Dylan. This comment is for those who have never lifted, are getting up in years and those who are not in great physical condition.
Great video. I spent one winter doing 3 months of “5x5” compound lifts, gained 10-15lbs, tree trunk thighs... and despite that weight gain saw no detrimental effect on long ascents. Also looked a hell of a lot better!
lifting is a main ingridient in a year ive gone from c grade to A grade.. im 30 minutes off my 1 hour 30 minute xco point but i havent been training in the gymm.. i haveput in for a break an got back into it.. i also ride a mtb on the road.. with big tyres it mimics the effect of pushing harder as it is harder to use a mtb on a road than anyone realisises.. because the tyre is normmally going through dirt smooth terraine changes the whole concept.. its what makes or breaks a athelete an if you wanna get top results strength training reduces fatrigue.. as i have suffered the last 4 races because it was my off season but summer has kicked in so it has begun again.. even a idiot like me probs not as stupid as i sound knows the man who lifts has the best fibres an twitch for push.. i took in one day at my local mtb park all the koms .. after 6 weeks of advanced training one week rest.. an jumpped on the bike the monday fresh..
There is a really good book on this subject that's available as a free ebook (i think still available free...) The author is also a CTS coach I believe. Strength Training Fot Endurance Athletes. Gets into the weeds on the subject!
In the squat, it’s the deceleration at the bottom when changing directions that does all the damage to the knees. In the long run, you are better off doing box squats off a bench that is.se to height for you gone parallel.
i lift because i'm interested in being a well rounded athlete. cyclists are very lopsided athletes as in they'll be fast on the bike and maybe fast at running certain distances but not much at anything else. being in the weight room really helps even out your muscle development. i wouldn't trade some extra speed for losing all that muscle and physical ability outside of being on the bike
Totally agree. If you don't want to go full hog with a squat rack you can get yourself some heavy kettlebells and do 2h lunges and single leg deadlifts as primary lifts. My 60s anaerobic power is by far my biggest strength and it's due to strength training I'm certain.
Training plans are now available, including lifting plans! Use the code UA-cam to get 15% off through the end of the month: www.trainingpeaks.com/coach/dylanjohnson#trainingplans
The link is not valid anymore
@@hampusrude2077 www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
So I watched the video, but don't know how I can start when I can't order
HYPER GAIM BEAST MODR MASS GAINER RAW EDITION anywhere.
I mean...what's the point?!
Seriously though, bring that to market please XD
I always loved how people think because you go to the gym you’re automatically going to “bulk up.” Show me a single person on the planet who started lifting weights and complained of getting too big too fast.
Its like, 'I am not gonna start playing tennis because I don't want to get as good as roger federer'
I agree with you. I will say that I saw really good gains at the gym when I was going 6 sometimes 7 days a week for 6 months straight. After that I quit going lest I was getting too big xD. But what I really don't get is getting strong in a short amount of time isn't bad lol if you make great gains at the gym and then you're happy with your progression just quit or just go to the gym to maintain your level.
LOL. so many have a totally unrealistic impression of what is natural and what is possible in a short time. It takes YEARS to seriously bulk up. All these meatheads you see on UA-cam are injecting steroids to get their look, or to stay lean. A guy that is truly strong thru weight training doesn't look all that much different than a regular guy.
You just to smash more hyper gain beast mode cupcake edition... Bro do u even lift?!
@joey laven Troy's brad pit looks like a degenerate anorexic
Dylan, I’ve been an athlete for 45 years and a physician for 30, and I’m continually impressed by your content and applicability of your videos. Thanks.
Don’t forget to Train harder than last Time!! ⭕️
Good to see you on dylans page coach he has some great info
Wrong, high volume low intensity training is the core of polarized training. Training harder than last time every time just makes you a backwards hat Dylan.
@@rh.m6660 he's talking about weight lifting, and he's right
@@samuele8361 He's not. How hard you train is measured in perceived effort. An elite athlete knows how to control that perceived effort. A well planned out schedule calls for different rpe's per day. Therefore his statement is false. You can't do a 10 rpe today and and eleven the day after. Thats just not how training works, it is however how broscientists talk.
The goat is here
I'm a triathlete and most definitely strength training works, not on being faster but stopping fatigue later on in the race.
X2
It does allow you to go faster because you can sprint far harder at higher watts
I don’t race anymore, but, when I did, one of my secret weapons was to lift weights. My ability to out accelerate others and power up short steep hills improved dramatically as did my top speed in sprints (37mph increased to 42mph on the road). I like your advice overall. However, I would add that learning how to lift from someone who will teach you to lift slowly and with perfect form is essential. Lifting with bad form or choosing lifts that will damage you over the long term can lead to injuries you may not recover from. I noticed that you step forward on your lunges. I learned to do them that way at first too. My experience is that over time doing them that way snaps the patellar tendon taut every time you step forward and starts to irritate it along with the tissues under the patella. Do them by stepping backward while remaining balanced and with an erect torso. Hold dumbbells at your sides for resistance rather than balancing a barbell on your shoulders. It is easier on your back and easier to remain balanced. The guy at AthleanX does a good tutorial on how to do lunges properly during a “best leg exercises with dumbbells” video on UA-cam. Also, be careful to protect your lower back while squatting, deadlifting, etc. It may seem pointless at times, particularly when you are young and can get away with doing things carelessly for a while because you have not yet permanently damaged your back, but make sure you strengthen your core and make sure you remain appropriately flexible. I cannot squat any more because I didn’t take care of my core strength and flexibility and thus properly support my lower back. The damage is now done. I have found alternatives, so I can stay strong, but there is no better lift for developing whole body strength in general and leg, butt and lower back strength in specific than squats. I miss them enormously because they develop so much. Most people hate to squat because they are so hard, but they are so valuable.
S T Pearson That’s some great advice, thank you for taking the time to share . I can tell you have been there and done that!! Peace ✌️
+1 for athleanx. His channel is very good and sensible like Dylan's.
Yes thanks for sharing, thanks for being so thoughtful.
Thanks for the advice kudos 🤙
Athleanx is terrible and no one should listen to any of his advice.
Please adhere to one MAJOR point here! Start slow and light. I've been suffering from severe hip pain because I put my 53 year old body right into heavy leg presses within the first month. Remember, your muscles are always stronger than your joints and ligaments. Soft tissue takes many months to adapt to weight training again. Hope I save someone from over doing it. But yes i agree, lift!
Thanks for reiterating.
Do YOGA. ..safer...
I believe it is important to incorporate phase weight training. Start with 1) strength and stability training progress to 2) Hypertrophy (muscle building) to 3) maximum strength to 4) power and performance and finalize with 5) muscular endurance. Search for OPT Training methods.
El Nene .Galan did you watch the video? The study indicated you need enough weight to max out at 4-10 reps. You’re not going to get that doing body weight squats at Grandma’s favorite yoga studio.
@@FranciscoElNeneGalan And also ineffective, so theres that.
I'm 56 and yes strength training has improved my performance, such that all of my cardio is on the bike and other days in the gym. I stick with compound movements specifically deadlifts, squats, bench, and overhead press. I usually find that when it is squat day(legs) i can incorporate my deadlifts on those days also. I keep the bike work light the day before so that i don't get an overuse injury. As for the other days i try to ride for intensity, or endurance. Do i stay true to this schedule? Hell no!!! Life and work gets in the way. The more i keep to it the better my performance. If anything I'm too chilled to argue with the lady, i get mileage out of that too👍
DCM SR the big 4 lifts! Add in some power cleans?
@@mikpopiel473 my power cleans are nothing to write home about. That is 1 of the most difficult of the compound moves lol
DCM SR Well then, allow me to offer some bearded untamed instruction for you... ua-cam.com/video/mPsxlNjv7Aw/v-deo.html
Nailed it. Squats, dead’s and bench for me, twice weekly, via SuperSlow / Drew Baye protocol - single sets using a moderate repetition cadence to near failure. I got back into proper strength training a few years ago, but higher weights (400+ squats) and volume caused way too much bulk. My goal is strength and fitness, not size.
YAH I HERE YOU IM 55 ALWAYS BEEN IN THE GYM , I HAVE MORE OF A BIGGER ATHLETIC BUILD THAN A CYCLIST AT 188LBS , IM STILL FAST AS HELL ON MTB AND I DO RACE . I ALSO DO SOME ROAD TRAINING. MY BIGGEST PROBLEM NOW IS OVERTRAINING AND FALLING INTO FATIGUE DO TO MY AGE AND THAT SUCKS , IT LIMITS MY TRAINING RIDES NOW. I HEAR IT FROM PEOPLE ALL THE TIME 'YOU DONT LOOK YOUR AGE ' THATS GREAT MOTIVATOR. STAY STRONG ! JC
As an Elite powerlifter and strength coach (and mediocre cyclist), I believe you’re pretty spot-on here with your recommendations. The perceived exertion of 9 (one rep from failure) , the choice of exercises and relative volume is pretty solid for someone that is primarily a cyclist. Great channel, subbed.
Strength training, in particular squats transformed my riding. My acceleration is explosive and very few can keep up with me - less than a year ago I was always the slow one at the back. This is immensely satisfying, given that I can leave the bike equipment snobs on their S Works / Pinarello Dogmas in my wake on my sub £1000 bike. Feels good man! Body builders are a good source of info so if you go to a gym - they are crazy fast on their bikes when it comes to accelerating.
How much did your squat improve?
Wow! Me and my friends took part in the study you mentioned at 6:20!
Beyond consistent cycling training, the two most valuable things beginning and intermediate level cyclists can do - stuff that will immediately make them much better cyclists -, are probably to get their back squat strength up to a solid set of five reps at or above bodyweight on the bar, and get rid of excess bodyfat. Much more force driving much less mass - more speed and power every time - the physics is pretty simple. Three months focused on just those two things - again, along with appropriate on the bike training - will be among the most productive three months they'll ever have in training.
Strength training as you age reduces your risk for death, according to a new studies. With age, muscle mass dwindles and bones weaken. Resistance training helps slow that process, making you more powerful and structurally sound, which are both really important if you ride a bike.
@@pascaladl Yes that is true. No one can beat father time, but the KEY WORD that you missed in the above statement is reduces.
As a former football player, I obviously no longer lift for size, but just to remain toned. I’d like to think weightlifting not only has a variety of benefits, but in response to potentially help reduce the impact of - or in the onset of injury makes it a plus. This past weekend I was involved in a serious bike crash with other cyclists. While I suffered a broken collarbone I’d like to think weightlifting helped reduce the injuries from being more - and more severe. Weightlifting in general helps via generating bone density and basic muscle. I cringe at the thought of how bad it could’ve been had I had the Chris Froome build. While I’m not advocating cyclists looking like a young Arnold on a bike, but for basic fitness beyond just “being faster” every cyclist should have some type of regime from weights or just body weight exercises incorporated. Appreciate you revisiting the topic Dylan!
I have to agree with you about muscle protecting you in the event of a crash or fall. It also helps give your balance the strength it needs to be effective.
I'm a strength & hypertrophy coach and not a cycling-specific strength coach. This was a helpful video for me to learn what skills & what kind of strength adaptations are useful for cyclists. Very happy to see the research behind it as well, I'm looking these studies up. Thanks for making this video!
I've seen and read lots on this topic...this is by far the most researched and primary sourced answer. Thank you for taking the time.
As a former personal trainer and power lifter/bodybuilder trying to convert to biking after some major injuries you are spot on with the weight training! Thanks for posting the video.
Strength training the whole body will be protective in falls too. I use a high intensity training method-high weight, low reps, circuit type, long rep time, one set and one or two training sessions per week. Plenty of recovery time between sessions is essential as is being in good condition before starting a high intensity program. I spend very little time actually lifting. 6 exercises takes care of it. Makes cycling more fun. I'm 66yo. Thanks for the great content.
Just found your channel. Love it! You strike the right balance between serious, science, technical and a little comedy. Now subscribed!!
Same here, I agree!
Finally some science based data, as a lifting coach along with avid cyclist, i completely agree, start lifting for better performance
As a gravity guy (mostly enduro) weight lifting is a must. How you do it and the details might vary from person to person but all the top guys I know hit the gym a few days a week. Going into the offseason last year I broke my T4/5, a bunch of ribs, wrist, and lacerated my liver and adrenal gland and wasn't allowed to lift any weights until around April, and really didn't feel good enough to lift heavy until mid-summer. I spent more time on the trainer than usual and came into my race season feeling "fitter" but noticed that I was much more fatigued on long stages. I'm sure less time practicing made a big difference, but it seems like there's a direct correlation for me between fatigue and my overall strength in the gym.
Very, very helpful Dylan. You answer many question that I have
Yup. Have known this for years. Besides when you are grinding up climbs, your calves, quads,glutes and hamstrings will thank you.
Your channel is my new favorite channel! Thank you so much! There is no one else out there putting out the information with backed sources like you are. I love this so much!
Enduro trackie here - lifting exclusively in the months of January and February for 2 years now with mixed training in November and December - 1,5,20 minute power increased subststially since I started this method - fully attainable power goals for this year are 800, 500, and 400 watts repetively - far better than my “elite” days at 34 years old when I rode thru the winter and raced extensively thru the spring - it works if you rebuild the aerobic base in the spring !
Do you include lifting in your training and do you think it has improved your performance on the bike?
Coming from a bodybuilding background, I can sprint for 1800W and I've been riding seriously for 6 months, now I just want to be able to sustain it for 30 seconds!
Also lift, your girlfriends will thank you.
I do include lifting in my training! It helped me a lot!
Great refresh vid. All set to give it a bash this December-February then see the effects in late spring into summer 👍
Yes, my best season was the one I went into following an off season focused on lifting. The seasons where I focused on trainer apps have all been sub optimal. Dylan, what is a good strategy for maintaining strength in season? I race twice a month mar-oct.
Hello! Strength training and some nutrition tips from you have made wonders to my body. I think I'm gonna have my best season in 2020. One question about maintenance when riding 5 days a week. I usually take Monday and Friday off the bike should I take one of those days and hit the gym or do it along with a ride day and how would a maintenance session look like?
I got my best results in time trials with weight lifting. Stops the muscles burning during riding so i can go closer to max output and last longer before fading and get as much power in higher ratios. Love the gym routine.
Some video suggestions:
1. Oval vs Round, placebo or is there really a difference or it depends on the terrain you ride or your physiology?
2. Hill climb training differences between a 2 min, 5min, 10min, 30min and an hour climb+?
3. Since climbing uses slightly different muscles, wouldn't it make sense to train indoors with raising the riser block?
4. Altitude mask, why wear it during workouts only, why not the other way round (full day on altitude mask, no mask during training), wouldn't this fit the saying of sleep high altitude train low altitude?
I am curious about pedaling on flat vs climb as well, look at tony martin, he so well at flat TT but get so much trouble when the road goes up. ..
@@kakarot2430 Wrong, Tony Martin is actually a good climber, much because if his huge poweroutput and endurance, but he doesn´t measure up to the best because his power to weight is lower then specialists like Chris Froome, Egan Bernal, Quintana etc.
@@adrianducroshansson8122 I'm comparing him to tom , fabian, etc.They rode TT so well since 2016 Olympic, where the the climb was included. After that Tony didn't shine anymore.
.but I don't know before that.
Im a 51 year old mtb Cyclist, I ride mostly Gnarly Cross Country and trail I have a 2022 Santa Cruz Chameleon Hard Tail. I've have some injuries before Mtb and have had some injuries while Mtbing lol. In all strength training has really helped me as a Cyclist especially riding a Hard tail, Thanks for the information 😎🤙
Coming from the gym to cycling the last 6months this advice is invaluable, thanks for posting and keep up the good work Dylan!
I love strength training. I’ve been ST for 3 years now and at 38, I feel stronger than any other time in my life. Not only on the bike but life in general, which is where it really matters.
I'd suggest splitting heavy/heavier squats and dead-lifts into different sessions on different days to manage and control;- DOMS / central nervous system fatigue / compressive and inertial loading through the spine etc.
Nice vid as ever Dylan. For me having lean mass, plus some strength and muscle is integral to athletic performance, sustaining flexibility and preventing injury. Also more muscle and less body fat helps the body become better at processing food to create energy (less resistant to insulin). Since I’ve increasingly focussed on cycling, I’ve kept in the strength training, but with focus on the compound lifts, such as the Deadlift, Squat, Bench Press and Chin-Up - to provide the biggest bang for your buck. I find the upper body work gives me a day off the bike, and the legs a rest, and helps with the body composition and also core strength - which is needed for putting even power through the crank. I generally focus on 1-8 reps and don’t go to failure on lower body movements in order to avoid muscle soreness. And definitely it’s super hard to bulk up, even if you train like a natural body builder. Not a concern for cyclists with loads of cardio in the program!! I personally have been progressing a lot on the bike (including intervals) whilst sustaining 3 gym sessions a week.
Love how you finish off this video with "the protein shake" joke hahaha! Cheers to another good vid!
Now I need to watch the entire video.
I am 56 years old and bike regularly, but not in any competition mode. I find your science of biking very inspirational.
Really enjoyed the video, thanks. One suggestion I would add as a Masters 50+ cyclist is, work with an experienced trainer and/or get to know your body well. Then adapt or choose the best exercises for your specific body limitations. After working with many trainers over several years and doing yoga regularly to improve my flexibility, I still can't get in a good (and safe) position for bar squats. So for me, that means doing dumbbell or goblet squats instead of bar squats. I can make great strength gains with those exercises. The only thing I haven't tried yet is going low-reps/high weights. And I'm going to try that this off-season very soon (after a 3 week adaptation phase with lower weights).
51 years old train 4 days a week mostly compound movements moderate to heavy ,light weight does nothing learn proper form that’s how you get injured! Great informative video!
Great topics and perfect length recaps. And that audio equipment is SPOT on! ;) Great job.
I lift regularly during the week, especially during offseason. I find that It makes me a stronger rider overall. I get really get into detail. Maybe I'll make a video on my channel one day about it.
Great video! I came from an olympic lifting background, and thanks to my anaerobic muscle activation in my legs I am a pretty tidy little sprinter for a 45kg girl (in local racing at least lol). Additionally, I've found that by doing lower body exercises it helps improve my pedalling efficiency and control - so much more engaged throughout my entire pedal stroke. 100% believe in strength training for cyclists. Upper body workouts have also ensured I don't get as much pain through my shoulders/neck and I can comfortably stay in an aggressive position much longer.
I've had heated arguments with cycling know alls re this topic.
Of course weightlifting helps cycling performance, but more so for some than others.
Show me a national level track cyclist who needs a strong sprint, who doesn't do weight training.
As for GC climber specialists, they will also benefit from weightlifting. How? by improving neuromotor recruitment of cycling muscles, and improving secondary cycling muscles.
Nevertheless, cyclists need to be careful not to build lean tissue where it is not needed, as this compromises power to weight ratio.
Great video but in addition to what you said, lifting heavy weights in the gym (especially using large muscles as in the legs) can produce big increases in testosterone. That will have a big impact on anything performance-related
I love Hyper Gain Beast Mode! My favorite flavors are Roid Razzbear EE, Strawberry Sets Forever, Jacked Java Man, Salt Caramel Bar a bell, Chocolate Cheat Reps, and Cinnamon Swole Dancer!!! Seriously love the science based information. Thanks.
20K subscribers. Congratulations! Well deserved and well earned!
Great video man! Lifting weight benefits every athlete! Keep it up brother! 🤙🏼
Coming from other disciplines and relatively new to cycling I'm a huge believer in lifting. Especially Olympic lifts for performance.
I body build for vanity. If I had to look like froome to be fast, I would not cycle.
Btw, you have better squat form than some UA-camrs that focus on lifting. Did not expect that.
Yeah I was impressed.
Awesome. Currently in my last week of “Phase 1” (1-3 wk long) of the “Starting Strength” (Novice) program. I’m not new to Lifting/Strength, but it has been ~4-5 years since I’ve done it structured. I AM however relatively new to Cycling and structured training (~2 years) and am currently in my longest period of Training. I am super curious to see how I respond this training year, as I’ve not combined the two before
Great info brother. I have been meaning to incorporate weight training into my cycling.
I came into cycling years ago from a bodybuilding/strength training background and firmly believe strength training does benefit cycling. When I was lifting I did not follow a tradition strength training routine, I followed more of a HIT style or Mentzer routine (google it) and I did get rather strong in terms of squats, deadlifts etc. In terms of exercises I do now I do squats , kb swings, dead lifts, cleans (all basic, compound exercises) and of course core work. I do not do much in the way of upper body work other than push ups and dips as added upper body weight would be pointless. I do add in some plyo work but stick to basics. just my 2 cents. Good video Dylan and thanks for always keeping it real
Mike "Heavy Doody" Mentzer ; - )
@@jayaybe1 Mentzer was an interesting guy, had the pleasure of speaking with him once for a brief time, very good person . His methods of training were controversial but they were effective at least in my case
I am a road cyclist and the benefits of the gym on my sprint power is quite significant
High weight, low reps gives me more injuries unless the workout is very well structured. So I just stick to high reps low weight. Gainz bro
You are right. I had Never lifted before and got injured when started. I sacrifice half year of cycling for an structured program, went for 20 low weight reps to 6 on heavy ones, felt a lot of improvement. Absolutely worth it.
@@raullara5464 I do sets of 30 light and 15 slightly less light. If I was doing conditioning more regularly I'd be more confident with heavier weights and lower reps. But my tendons and joints also need time to break in. Using this method I can get in some conditioning work and not worry if I mess a day. I figure any exercise I can do 30 times isn't going to injure me and I really want to avoid injuries.
Injuries come from poor form. See above.
@@krane15 and irregular training and over exertion.
Are you talking about squats here? I ask because many people are not(of different reasons) able to perform a correct squat and should abstain. Legpress is a good alternative which is much safer to perform than squats, providing a few rules are followed:
*You must not lock the knees
*Keep the entire back on the back plate
*Adjust the machine so the motion doesn't go too deep
I’ve been weight training for cycling for many years and I agree that the performance gains are significant. I do not do squats or deadlifts as these are potentially harmful to the spine. The weights needed for elite or near elite athletes cause excessive pressure on the intervertebral discs. This goes for any overloaded exercise in the vertical plane. You can argue that done properly they are safe but you can’t get past the fact that at the top of the lift there is significant down force on the spine. Done over a long period of time the resulting injury can be devastating. There are alternatives that target the same muscle groups without the risk of spine injury. Back extensions or reverse sit ups will target glutes and low back muscles. Incline leg presses target quads and glutes. These exercises can be overloaded to the hearts content without the risk of spine injury and will yield the same results. I’m an RN and work in surgery. Im 65 years old and the risk of spine injury is obviously higher in my age group but I’ve seen too many younger people in my OR having spine surgery caused by things done in the gym. You only have one back. Once it’s injured it’s most likely for life. Surgery doesn’t always work and conservative non invasive treatments treat symptoms only. The core problem remains. Train hard and often but train smart!
neither squats nor deadlifts are potentialy harmful for your spine, if you do them properly.... walking could be harmful, if you dont know how to walk..... but that doesnt mean you wont
To me cycling is just an alternative to leg day, so when I am fully recovered and I ride it's not the same ride for me as other people I see; I just smash going up hills and power through my entire ride at my max speed. I am usually sore for 3 to 4 days after and well worth it. I also don't have fancy cycling clothes and use my work out shorts and shirts while wearing vans.
I do and have incorporated lifting into my training regiment for a while now, especially back when it was taboo to do so as a cyclist. I started with Crossfit/Olympic style lifting workouts and over the years of trial and error, limited those to off season only, kept the normal lifting routine, and now so have gone towards finding "on the bike" specific training things a la Nino and other pro MTBers workouts to be a great asset to making a boring gym routine more well rounded and fun.
Thanks for yet another positive light towards lifting as a cyclist.
Good channel man! I just signed up for my first ever Mtn bike race. A 100 miler in July 2021... Time to start a training program. I just turned 50 years old... Im fairly fit though, lift 3-4 days per week and trail run a couple times per week...
Time to start getting some pedaling in I suppose...
Strength training doesn't have a direct correlation to increased wattage. However, by making your body stronger in general, it enables you to push harder in training (e.g. fewer nagging pains), thereby indirectly increasing your wattage.
Strength training definitely give me more cycling performance. Balance is key, you can't be too much in gym strength training or cycling but no strength training. I been shifting to strength more than cycling lately. I feel more power but my legs is heavy. My heartrate is very chilling but legs is heavy.
Also congrats on your unbound 2021 performance! Mile backtracking and still 12th! Incredible!
I liked using strong lifts 5x5. Had a good plan for building strength
Really appreciate backing up your advice with scientific research 👍
As a cyclist (and Biology professor) I love your videos. You do a great job of bringing the science into training. Do you have a Master's yet? If not, you should consider Western Colorado University. Do research in the center of the most amazing mountain biking I've found!
Running and lifting is just my way of life, being composed of more muscle helps me be leaner and faster, and it helps my body use slow and fast twitch muscles efficiently.
I was waiting for this video!! Keep up the great videos!!
Your channel is definitely one of my faves!!!!!
Your videos are gold 🥇
Thanks Dylan, excellent. I know your talks can't be all inclusive but I'm an old fart. I do my lifting as you said, timing -wise but due to age (I'm 61 but don't tell anybody) I'm getting benefits and avoiding injury by not over-doing the weight per rep. Thanks again, It's refreshing to have your unbiased channel as an option.
Actually you avoid injury by using good form. When it comes to weight, you can either do it, or you can't.
@@krane15 Does that mean I have to stop doing my squats in the Karate-Kid Crane-Kick position? 😄
I will try more weight while maintaining good form. Thanks.
Having higher education in physics, I love how you base your videos on research reports. However, one thing that annoys me is how the term "wattage" is being used in cycling. There is no physical entity called "wattage". The physical base entities are length, which is measured in meters, time which is measured in seconds, weight which is measured in kilograms etc. Power is a physical entity which is built up from these base entities. Power is the amount of work per time unit that is produced in a given situation. Work is measured in Joules, J, and time in seconds, s. Joules per second is defined to be the entity watts, W, which is the measuring unit for power. So if a cyclist is able to produce more watts in a sprint due to weight lifting, he or she is able to produce a higher power, not a higher "wattage". To speak about "wattage" as entity for watts is like speaking about "meterage" or "secondage" as entities for respectively length and time.
Very good video! For speceficity I know for a fact that road cyclist, Aleksander Kristoff, is maxing on about 200 kg 1 RM squat. And he also does most of squats with really narrow stance. He also points out that doing squats will make your prevent form injury in case of crashes in some way. Because of stronger upper body bones.To make it more spesific. Funny anecdotes:the first reference has actually three of former lecturers of mine in, and one classmate in Norway, the one about the female cyclists i Lillehammer I went to one of the researchers lecture:)
That is extremely impressive for a guy with that length and weight. I would really like to see a video of his weight training!
great video, i've found the older you get the more benefit you get from lifting weights. Really helps not only in sustaining high power output but also in rapid acceleration i got to the point that 20 mins of squats far outweighed an extra interval session on the turbo.
also worth noting for cycling calf raises support application of power to the pedals worth putting this in any routine (last thing as a sports scientist) when you squat replicating the delta between your pedals (Gap) is a good way to align the muscle fibre to maximise power to the pedals.
Good video to have made. As most people who don't go to the gym assume...lifting weights means mass. Not true (as the study showed). Which is why Many Powerlifters aren't muscular as say a bodybuilder. Conversely, a bodybuilder isn't necessarily stronger than a Powerlifter (strength focused sport). Lot of the top Powerlifters look like they never set foot in the gym. Others do gain more size but aren't muscular.
As for cyclists...I'd think quad and hamstring development would be a good idea. As the majority of the power is from the legs followed by the core...
As some one that just tries keeping fit...I've found that doing squats and deadlifts HAS strengthened my legs mostly/core. Allowing me to run faster than I would have had I not trained my legs.
I was lifting every day for a solid year before I stared cycling, in the beginning was very hard to follow the group, but I evolved far faster than my colleagues, I always associate it to the lifting I keep doing
it depends on the cyclist , if you ride 300 miles plus a week and 1000 plus miles a month when will you have the time to get a benefit from legs , id say its safer to start with all upper body and core , back and neck , don't lift to bulk , just lift low weight hi reps try to get a 200 rep 1 hour long session at least once a week .
if your a low volume rider like a track sprinter you probably do like 50 or less miles a week so you have plenty of time to do dedicated leg workouts , its really going to come down to the amount of riding you do .
i would usually say to do gym work in the colder months , once racing season comes around int he spring do less , but it will always depend on your overall volume of riding , because there is no point to do a century ride and the next day do squats , then race a crit , lol i could do it and i have done it but its really just pointless and you wont last long !
You said at 9:18 that people should start at low weight - high reps. Dont do that! If you are new to squatting/deadlifting start with 3-6 reps BUT a lot of sets. If you are new to lifting your technique wont be perfect and a lot of reps will make it worse. Do a lot of sets with a moderate weight with ~5 reps.
Also your box step ups are WAY too high. If you put the video speed down you can see that there is way to much work coming from the leg on the ground. You are also stepping down uncontrolled because the box is too high.
I would recommend against forward lunges and do reverse lunges instead. Way friendlier on the knees that also get tasked heavily during your cycling season.
Also dont put your speed/jump work in the end. Put it first, always do explosive work before heavy strength work and dont do it as high reps but do low reps and more sets. Like 5 sets of 3 jumps. Focus on movement quality, dont use a box that forces you to land in a deep squat. Jump and land in a good position, concentrate on a "smooth" impact.
I come frome a strength background and just got back into riding my enduro mountainbike, I am very passionate about strength training and have read about it for ~10 years.
If you want to read up on strength training for endurance athletes, barbell medicine wrote a great series of articles about it.
www.barbellmedicine.com/blog/part-3-programming-resistance-training-for-the-endurance-athlete/
This is part 3 of the series, the other parts are linked in the beginning. In part 3 there is also an example for a program.
I think it is great, that people are catching on the science and benefits of strength training.
Since English is only my second language I hope that I wasnt involuntary rude or hard to understand.
Have a great day and greetings from Germany!
Also dont use 2 minute breaks. Use 3-5 minutes. 2 minutes are not sufficient to recover from a heavier set of squats or deadlifts.
Dylan , Thanks. Great Information.
I'm starting to "lift" using resistance bands at home, mostly squats but leg extensions as well. Will monitor how my power improves over the next few months. Thanks for another informative and funny video.
If yall cant make it to a gym, i used a weight vest instead of actual weights. Worked great and i didnt have to balance anything. Just my poor mans take on it, and yes it did work i was wayyy stronger on surging and taking hard pulls
Another excellent video with loads of information! I really appreciate the charts and explanations of research provided.
Great tips, just starting out in the gym
Great advise - Well put together video 👍
To me, Bulgarian Split Squat is the king for me. Just 100 times everyday and could see huge improvement. ;)
Hell yeah!! Within reason of course.
Thanks. Hopefully now someone else will start training in the gym right. I would put jumps in the beginning. When still fresh.
Very intelligently presented.
another excellent video
I do include weights. I did when I was cycling at least. These days I run only but would like to reintroduce some weights. The test of if what you are doing is working is to do your biking hard and see what hurts, that is once the test is conducted find the weak link. My 'test' was 2.5 hrs of out of the saddle intervals. 80x 500m @ 6%. Dumbell dead lift / dumbell squat is the method to build and at least for me, if I recall, the weak link was actually somewhere in the glutes? I forget but out of the saddle and dumbell dead lifts don't have a 100% correlation, but they are close. Now if you want to go fast, you need to be aero, and you need to have a very narrow hip angle. To have strength here your standard dead lifts won't suffice. I saw a clip in this video of some extreme angle of hip (knee to the chest). I would often 1x a week or often 2x per week go one legged on the leg press and as deep as the machine allows- its dangerous so mental focus on steady muscle tension is key. Even with 30 or 40 kg and 30 to 40 reps, you can screw up your knees or especially your hip if you don't have narrow hip angke/ aero strength. I go hi rep, up to 1000 reps in a session. It's parallel to the floor so my running watch sees it as about a kilometer of movement. 20 minutes to an hour of work all together usually. The dumbell dead lifts I would go 2 to 4 days per week in and out of race season, quitting it about 2.5 to 3 weeks before a target race. 2 25kg dumbells 3 or 4 sets of 30-40 reps, 1.5 to 2 minutes rest(depending on proximity to peak 1.5 is peak fitness). Once the rest is cut short then you are into lactate threshold heart rate at later sets and later rep ranges. I also say: if you can only push and I can push and pull, then don't I have an advantage on you? So I do (or did) inverted squats (pulling via a rubber band exact opposite a squat and very 'bikelike') once a week is fine there. If you do enough anaerobic intervals on the bike you can sort of feel out the limiters or weak links in the chain if you tune in a bit. So once you are there you do what you need to do to cater to the soft spot in the chain. Whether it would be aerobic, or sore arms, sore glutes. Quads, hip flexor or whatever. But all this hard work and it didn't get me to the top like Dylan, just mid pack or upper mid pack. At one point I am quite sure I had a higher watts per kg of anyone for the race, but it still didn't get me the win because unfortunately races have curves and descents and even if they didn't, they still always seem to have what is called a 'sprint' to the finish.... I wish every race were a tt.
Good video man👍👌
As someone who is naturally built like a Brad Wiggins or Chris Froome(I'm 6ft 3ins and around 170LBs), for the first time ever I'm gonna do a specific leg-weight training program this winter. Fortunately I have an awesome gym just a kilometre away.
Valuable info there Dylan, as i needed some guidelines before heading into the gym. Power and strength is the key gain, not bulk..!!
I'll be sure to tell them this if they try and work out a programme for me...perhaps I'll get on the testosterone and maximum protein shakes, plus ten chickens a week...haha ..;)
Just started lifting weights again after 15 years not having it as part of my training , you just confirmed I am doing the right thing even thou my legs hurt like hell the next day even thou I am doing half the weight I use too ,
for those who have never lifted, starting too big and doing too much will lead to DOMS, Delayed Onset Muscle Soreness. DOMS can be physically debilitating, but more importantly mentally debilitating. I've watched DOMS shut down very strong athletes to the point where they find any excuse to not lift heavy. If you never spend time in the gym, sporting middle age or you are not a of racing condition, it's ok to ease yourself into lifting . Try one set of 12 to 15 reps , squats, dead lifts, and lunges every other day for a week. This may not feel like much but it will keep it fun and not shut you down mentally, Drink lots of water. Week two , add two sets to in your second week lifting to failure, about 12 reps,(if you get to 12 and can do more see how much more you can do) . in your third week you should now know what weight will bring you to failure in 12 reps. second set may fail at 8 reps . take short breather, get a few more short break till you get to 12. 1 minute to 1:30 before you start next set for 3 sets. Dylan is right on par with cycling structure with lifting. Great informative video Dylan. This comment is for those who have never lifted, are getting up in years and those who are not in great physical condition.
Great video. I spent one winter doing 3 months of “5x5” compound lifts, gained 10-15lbs, tree trunk thighs... and despite that weight gain saw no detrimental effect on long ascents. Also looked a hell of a lot better!
lifting is a main ingridient in a year ive gone from c grade to A grade.. im 30 minutes off my 1 hour 30 minute xco point but i havent been training in the gymm.. i haveput in for a break an got back into it.. i also ride a mtb on the road.. with big tyres it mimics the effect of pushing harder as it is harder to use a mtb on a road than anyone realisises.. because the tyre is normmally going through dirt smooth terraine changes the whole concept.. its what makes or breaks a athelete an if you wanna get top results strength training reduces fatrigue.. as i have suffered the last 4 races because it was my off season but summer has kicked in so it has begun again.. even a idiot like me probs not as stupid as i sound knows the man who lifts has the best fibres an twitch for push.. i took in one day at my local mtb park all the koms .. after 6 weeks of advanced training one week rest..
an jumpped on the bike the monday fresh..
There is a really good book on this subject that's available as a free ebook (i think still available free...)
The author is also a CTS coach I believe.
Strength Training Fot Endurance Athletes.
Gets into the weeds on the subject!
When you have DOMS so bad you need help with sitting down on the toilet, you know you’ve gone too heavy too soon!
In the squat, it’s the deceleration at the bottom when changing directions that does all the damage to the knees. In the long run, you are better off doing box squats off a bench that is.se to height for you gone parallel.
I cycle and dumbell train and rollerblade.EVERY DAY, except weekends. I feel great! Turning 50 soon.
Building muscle will also help protect you from injury.
Excellent info AGAIN. Thanks, Dylan.
Very helpful advice, thanks for the quality content man.
i lift because i'm interested in being a well rounded athlete. cyclists are very lopsided athletes as in they'll be fast on the bike and maybe fast at running certain distances but not much at anything else. being in the weight room really helps even out your muscle development. i wouldn't trade some extra speed for losing all that muscle and physical ability outside of being on the bike
Totally agree. If you don't want to go full hog with a squat rack you can get yourself some heavy kettlebells and do 2h lunges and single leg deadlifts as primary lifts. My 60s anaerobic power is by far my biggest strength and it's due to strength training I'm certain.
Dude, I just discovered your channel, and it's just great! These breaks with jokes make me laugh a lot, great job!