Good video Simon 👍. I agree with you 100% , but most humans are not like us regular cyclists or athletes who thrive on getting fitter and maintaining as age forwards. I’m 63 and I ride with guys in their forties and early fifties. Can they keep up? Lol. Man, I give them a go for their money. Long rides, short rides long climbs, we do it all. It’s a lot of fun keeping fit, nevertheless remember not to overtrain either. It happened to me twice this winter going to the gym and riding inside. I thought everything was going well and boom, Got sick and had to take a couple of weeks of each time. What a set back and discouraging situation. Could be a good thing to mention. Who loves training pain tends to puch more and more as we get stronger, sometimes not a good thing. Love your chanel and enjoy your trip to the Canary Islands. That one is for me next year. This year is Tucson Arizona. Cheers my friend and keep up the good info
Another great video. I've seen a real improvement in my general wellbeing since I've moved to a 12 day week with more regular rest. I had been using 9 day weeks for several years, and normal 2/3 hard weeks, then easy, but it still wasn't enough. I managed a split day last week (weights morning, sweetspot evening). Tough, but manageable.
50+ cyclist here. I do 4 day zone 2 ride and run 1hour per day + 2 days of full body workout also around 1h(Strength/ride/run/strength/ride/run/rest). When i have a target i put the plan out for it. So i have in the time of "no goal" a good balance between strength and endurance.
As a ex powerlifter thats taken up cycling makes me very fast even though im not that fit. I believe i can deal with lactic acid as training intervals and i have power. I basically only need base training and vo2 intervals. Look at the best sportsmen in the world and they all are stronger than most other athletes.
This is good very good content..let's not forget about of our upper body too..after 50 you d be suprised just throwing a stone hurts and you cannot throw far..it can come as a bit of a shock that..I went on 10 press ups to 90...n can now throw stones far n many times over no more aching shoulders when I throw a stone or sleep.
Thank you. I’ve talked about my strength training and why I’ve included upper body in other videos. ua-cam.com/video/L9rUDkiw2_4/v-deo.htmlsi=IG9xXHl5OcUntwF_
Hello let's hail Scottish Andy Bruce at 53 years I just picked up the chap about to embark upon breaking the Scottish hour record wait for it at....53years...Braaavooo...
'Thumb nail' image says faster climbing? If you do too much strength training especially if your appetite increases, you'll gain weight fast and actually climb slower! Been there! 30 second power might improve, but not much else in regards to cycling.
That’s all down to diet, managing the balance of energy expenditure and training. If you maintain weight but add power you’ll get faster. If you’re adding weight and not improving power and strength you’re over eating somewhere and for sure you’re going to get slower.
I do not think there is anything left to debate with respect to the benefits for masters who maintain muscle mass, but to imply that it will improve aerobic performance is contrary to what the best cyclists do. We may see some photos of elite cyclists in the gym, but it is for a very short period of time during their season and usually to address imbalances. Does this lead to better performance? To suggest strength per se is a limiter though is simply not accurate. I would wager there are many athletes who can lift 2-3X what grand tour winners lift who cannot generate 1/3 the power on the bike.
You have to take into account the physiology of masters cyclists in their 40's and 50s vs elite cyclists in their 20s and hormonal profiles. There is no doubt that muscle quality, size, function and power deteriorate as we get older if we dont train it. The stronger you are the less effort it takes to put out the same power. Over distance that matters for energy conservation. The same applies to hill climbing. I would wager that athletes that could hypothetically lift 2-3x what a GT rider can at the same body weight, do the same volume and intensity could hold power for longer. From my own experience and coaching master cyclists for many years now in both cycling and strength - concurrent training - have a place and dramatically improve power, climbing strength and endurance vs just riding your bike. The important bit is how you train, recover and build progress to both modalities. This is where most get it wrong. pubmed.ncbi.nlm.nih.gov/1886483/ link.springer.com/article/10.1007/s00421-011-2013-1 onlinelibrary.wiley.com/doi/abs/10.1111/sms.12468 pubmed.ncbi.nlm.nih.gov/19855311/#:~:text=In%20conclusion%2C%20maximal%20strength%20training,%2C%20cadence%2C%20or%20body%20weight www.ncbi.nlm.nih.gov/pmc/articles/PMC4482301/
@@veloperformance The first study you cite used untrained athletes so almost any increase in leg use intervention would have improved their performance. The second paper does not indicate increased cycling performance in it & the last the women who added additional training got faster. Had the E group increased cycling at, near and above FTP I'd wager they'd have improved more than the E+S group. Still, I agree, masters cyclists should implement some strength training for health. I've seen many masters add strength and lose fitness after having injured themselves having done too much too soon or with poor form. I do not question your ability to monitor YOUR athletes in their strength programs but you are broadly suggesting others who don't have access just start lifting heavy? Without CLOSE supervision? When you state "I would wager that athletes that could hypothetically lift 2-3x what a GT rider can at the same body weight, do the same volume and intensity could hold power for longer. ", what are you wagering? You seem to believe that the plural of anecdote is data because you "coach" several riders that have gotten faster after your program of strength and cycling. Well it's no surprise that you intervened and they got faster. The question is would they have been better off riding more and/or differently with the extra energy. Look a the Tour de France feminine and you see relatedly strength-wise "weak" athletes with FTP's >5 W/Kg. Strength is not a limiter.
@@mikemonastero4467 I’m clearly not reckless to state just start lifting heavy and have on many reels and other videos talked about where to start sensibly and grow strength safely.
When in the week do you recommend strength training? Whenever I've tried it, it inevitably means 1 less session on the bike. What I've then noticed is 1 less session on then bike means i actually get slower!!!
As one get into their race season, how many days a week and what percentage of one rep max should lift? Without sacrificing performance on the bike? Thank you!
A couple max week and often suggest once in heavy race months. Personally I’d say lift to 90% max with with maybe the last two sets last two reps heavy but this is where having a strength coach will help hugely to advise around training and racing.
Love it!!!!! Wish you held a 2-3 week training camp for 50+ cyclists !!!
I thinking about it.
I have been incorporating strength training for the last 6 months. It has made a very noticeable difference .
Love hearing that.
Good video Simon 👍. I agree with you 100% , but most humans are not like us regular cyclists or athletes who thrive on getting fitter and maintaining as age forwards. I’m 63 and I ride with guys in their forties and early fifties. Can they keep up? Lol. Man, I give them a go for their money. Long rides, short rides long climbs, we do it all. It’s a lot of fun keeping fit, nevertheless remember not to overtrain either. It happened to me twice this winter going to the gym and riding inside. I thought everything was going well and boom, Got sick and had to take a couple of weeks of each time. What a set back and discouraging situation. Could be a good thing to mention. Who loves training pain tends to puch more and more as we get stronger, sometimes not a good thing. Love your chanel and enjoy your trip to the Canary Islands. That one is for me next year. This year is Tucson Arizona. Cheers my friend and keep up the good info
Thank you. Yeah will mention recovery in future videos in the series.
Another great video. I've seen a real improvement in my general wellbeing since I've moved to a 12 day week with more regular rest. I had been using 9 day weeks for several years, and normal 2/3 hard weeks, then easy, but it still wasn't enough. I managed a split day last week (weights morning, sweetspot evening). Tough, but manageable.
Thank you. Yeah extending rest and thinking outside a week rotation is a good call for rest and better training session quality. 👍🏼😎
50+ cyclist here. I do 4 day zone 2 ride and run 1hour per day + 2 days of full body workout also around 1h(Strength/ride/run/strength/ride/run/rest). When i have a target i put the plan out for it. So i have in the time of "no goal" a good balance between strength and endurance.
Love that. Keep on keeping on. 🚴♂️💨
As a ex powerlifter thats taken up cycling makes me very fast even though im not that fit. I believe i can deal with lactic acid as training intervals and i have power. I basically only need base training and vo2 intervals.
Look at the best sportsmen in the world and they all are stronger than most other athletes.
This is good very good content..let's not forget about of our upper body too..after 50 you d be suprised just throwing a stone hurts and you cannot throw far..it can come as a bit of a shock that..I went on 10 press ups to 90...n can now throw stones far n many times over no more aching shoulders when I throw a stone or sleep.
Thank you. I’ve talked about my strength training and why I’ve included upper body in other videos. ua-cam.com/video/L9rUDkiw2_4/v-deo.htmlsi=IG9xXHl5OcUntwF_
@@veloperformance thanks will take a peek👍🏿
Hello let's hail Scottish Andy Bruce at 53 years I just picked up the chap about to embark upon breaking the Scottish hour record wait for it at....53years...Braaavooo...
Hope he smashes that 👌 @@sinombe101
'Thumb nail' image says faster climbing? If you do too much strength training especially if your appetite increases, you'll gain weight fast and actually climb slower! Been there! 30 second power might improve, but not much else in regards to cycling.
That’s all down to diet, managing the balance of energy expenditure and training. If you maintain weight but add power you’ll get faster. If you’re adding weight and not improving power and strength you’re over eating somewhere and for sure you’re going to get slower.
I do not think there is anything left to debate with respect to the benefits for masters who maintain muscle mass, but to imply that it will improve aerobic performance is contrary to what the best cyclists do. We may see some photos of elite cyclists in the gym, but it is for a very short period of time during their season and usually to address imbalances. Does this lead to better performance? To suggest strength per se is a limiter though is simply not accurate. I would wager there are many athletes who can lift 2-3X what grand tour winners lift who cannot generate 1/3 the power on the bike.
You have to take into account the physiology of masters cyclists in their 40's and 50s vs elite cyclists in their 20s and hormonal profiles.
There is no doubt that muscle quality, size, function and power deteriorate as we get older if we dont train it.
The stronger you are the less effort it takes to put out the same power. Over distance that matters for energy conservation. The same applies to hill climbing.
I would wager that athletes that could hypothetically lift 2-3x what a GT rider can at the same body weight, do the same volume and intensity could hold power for longer.
From my own experience and coaching master cyclists for many years now in both cycling and strength - concurrent training - have a place and dramatically improve power, climbing strength and endurance vs just riding your bike. The important bit is how you train, recover and build progress to both modalities. This is where most get it wrong.
pubmed.ncbi.nlm.nih.gov/1886483/
link.springer.com/article/10.1007/s00421-011-2013-1
onlinelibrary.wiley.com/doi/abs/10.1111/sms.12468
pubmed.ncbi.nlm.nih.gov/19855311/#:~:text=In%20conclusion%2C%20maximal%20strength%20training,%2C%20cadence%2C%20or%20body%20weight
www.ncbi.nlm.nih.gov/pmc/articles/PMC4482301/
@@veloperformance The first study you cite used untrained athletes so almost any increase in leg use intervention would have improved their performance. The second paper does not indicate increased cycling performance in it & the last the women who added additional training got faster. Had the E group increased cycling at, near and above FTP I'd wager they'd have improved more than the E+S group. Still, I agree, masters cyclists should implement some strength training for health. I've seen many masters add strength and lose fitness after having injured themselves having done too much too soon or with poor form. I do not question your ability to monitor YOUR athletes in their strength programs but you are broadly suggesting others who don't have access just start lifting heavy? Without CLOSE supervision?
When you state "I would wager that athletes that could hypothetically lift 2-3x what a GT rider can at the same body weight, do the same volume and intensity could hold power for longer. ", what are you wagering?
You seem to believe that the plural of anecdote is data because you "coach" several riders that have gotten faster after your program of strength and cycling. Well it's no surprise that you intervened and they got faster. The question is would they have been better off riding more and/or differently with the extra energy. Look a the Tour de France feminine and you see relatedly strength-wise "weak" athletes with FTP's >5 W/Kg. Strength is not a limiter.
@@mikemonastero4467 I’m clearly not reckless to state just start lifting heavy and have on many reels and other videos talked about where to start sensibly and grow strength safely.
When in the week do you recommend strength training? Whenever I've tried it, it inevitably means 1 less session on the bike. What I've then noticed is 1 less session on then bike means i actually get slower!!!
Always after a a bike session. And always after the most important session of the week.
how many times a week do you incorporate strength after your bike training?@@veloperformance
A couple of times a week evenly spaced apart @@pizzadog50
⚔️💪😎🏴👍(stroke)
As one get into their race season, how many days a week and what percentage of one rep max should lift? Without sacrificing performance on the bike? Thank you!
A couple max week and often suggest once in heavy race months. Personally I’d say lift to 90% max with with maybe the last two sets last two reps heavy but this is where having a strength coach will help hugely to advise around training and racing.
Thank you!@@veloperformance