Unleash Your Cycling POWER: A Strength Training Guide

Summary

The speaker, a trained physiotherapist and strength conditioning expert, advises cyclists on integrating strength training into their routines. They recommend starting training at least three months before a race and suggest two weekly sessions for optimal results. The script emphasizes the importance of rest days, proper exercise selection, and adequate rest between gym sessions to prevent interference with cycling adaptations. It also discusses the types of exercises beneficial for cyclists, the number of reps, and the role of nutrition and supplements in enhancing gym performance.

Takeaways

• 💪 Strength training should begin at least three months before a goal event to avoid muscle soreness and interference with performance.
• 🏋️ Cyclists should focus on two strength training sessions per week for optimal performance gains, but one session per week can suffice for injury resistance and bone health.
• 🦵 Compound exercises like squats, deadlifts, and leg presses should be prioritized for targeting muscles used in cycling, especially quads, glutes, hamstrings, and calves.
• 🚴 It's crucial to separate endurance and strength training sessions by at least six to eight hours to avoid interference between adaptation pathways.
• 🔄 Strength training for cyclists should include a mix of double-leg and single-leg exercises, with some power-focused exercises like jump squats or box jumps for balanced performance.
• 🏋️‍♂️ Lower rep ranges (3-8 reps) are recommended for cyclists to minimize fatigue while maximizing strength gains. No need to train to failure.
• 🕒 Adequate rest between sets (2-3 minutes) is key for recovery and performance during gym sessions. Sessions should last 40-60 minutes, with a minimal warm-up.
• 🧠 Core exercises are less important if multi-joint compound movements are performed, but difficult accessory core work can be added once a week.
• 🍽️ Proper post-workout nutrition includes both protein (30g) and carbohydrates to replenish muscle glycogen and support recovery, especially after strength training.
• 🏠 Home strength training with light dumbbells isn't sufficient for significant gains. Proper heavy weight lifting, either at home or in a gym, is necessary for real strength improvement.

Q & A

How long should a cyclist wait before starting strength training before a goal race?

A cyclist should wait at least three months before their goal event to start strength training.

What is the recommended frequency of strength training sessions for cyclists?

The recommended frequency is two times a week, but one time a week may be enough for injury resistance and better bone health.

Why might a cyclist feel worse on the bike when starting strength training?

A cyclist might feel worse on the bike due to delayed onset muscle soreness as their body adjusts to the strength training.

When is the best time to schedule strength training sessions in relation to cycling sessions?

It's best to schedule strength training sessions about eight hours after a bike session and before a rest day.

Why should cyclists avoid doing a cycling training session right after their gym session?

Cycling training and gym training interfere with each other's adaptation pathways, which can reduce the effectiveness of both types of training.

How many exercises should a cyclist perform in a gym session?

A cyclist should aim for three to five exercises, with a maximum of six or seven, focusing on quality over quantity.

What types of exercises should cyclists focus on during their gym sessions?

Cyclists should focus on compound exercises that target quads, glutes, hamstrings, and calves, similar to the muscle groups used in cycling.

Why is it important to include single-leg exercises in a cyclist's gym routine?

Cycling is a single-leg sport, so including single-leg exercises can help improve balance and strength on one leg.

What is the recommended rep range for strength training sessions for cyclists?

The recommended rep range is three to eight reps, which provides strength gains with less fatigue.

How much rest should there be between exercises during a strength training session?

At least one minute of rest is recommended, with two to three minutes being optimal for recovery and performance.

Why is full range of motion important in strength training exercises for cyclists?

Full range of motion exercises, like full range squats, provide more muscle hypertrophy and crossover gains than partial range exercises.

What is the author's opinion on static stretches before strength training sessions?

The author does not favor static stretches, suggesting dynamic movements and full range of motion exercises instead.

How should cyclists fuel their strength training sessions?

Cyclists should consume about 30 grams of protein after their gym session and consider carbohydrates to replenish muscle glycogen.

What supplements, if any, does the author recommend for cyclists engaging in strength training?

The author recommends protein supplements if dietary protein intake is insufficient, and possibly creatine, but advises against excessive supplementation.

What is the author's advice for cyclists who want to do strength training at home with limited equipment?

The author suggests that home strength training with limited equipment like light dumbbells is not ideal for strength training and may not provide the desired benefits.