I Tried Gym And Bike For 30 Days – The Results Shocked Me

Summary

This video compares the effectiveness of gym-based strength training versus on-bike strength work for cyclists. It explains that gym training builds maximum force and muscle, while on-bike training enhances cycling-specific power and endurance. Both approaches can be used to complement each other, depending on the cyclist’s season and performance goals. The video stresses the importance of smart training, recommending a blend of both methods to increase power, endurance, and speed. Ultimately, finding a sustainable and enjoyable routine, while tracking progress, is key to improving cycling performance.

Takeaways

• 😀 Strength training can be an effective way to improve cycling performance, but it doesn't need to be a 'one-size-fits-all' approach.
• 😀 Gym workouts and on-bike strength training are not mutually exclusive and can complement each other when properly periodized.
• 😀 Incorporating heavy gym training during the offseason to build strength, followed by cycling-specific training closer to race season, can be a successful strategy.
• 😀 For masters athletes, strength training might improve climbing power and sprint performance, but results can vary, so personal adaptation is key.
• 😀 Long recovery periods may be necessary for older athletes, and some may find lifting heavy weights too taxing for cycling performance.
• 😀 Tracking your cycling progress through tools like power meters and Strava segments can help measure the impact of strength training on your performance.
• 😀 Whether you prefer gym sessions or cycling-specific strength work, the goal is to get stronger for cycling and ultimately improve race times.
• 😀 You don't need to spend hours in the gym to become a stronger cyclist, but you should challenge your muscles beyond just riding for miles.
• 😀 The key to improving cycling performance is not simply 'training harder,' but 'training smarter' and adapting your workouts to your body's responses.
• 😀 Different cyclists respond differently to strength training approaches—some thrive with gym work, while others might feel too fatigued or stiff.
• 😀 The best training approach is the one that keeps you engaged and excited, leading to consistent progress and improved performance on the bike.

Q & A

What is the main debate addressed in the video?

The video discusses whether on-bike strength training using low-cadence, high-torque intervals or traditional gym-based strength training (squats, deadlifts) is more effective for improving cycling performance.

Which method is more effective for improving sprint power on the bike?

On-bike sprint-specific training is more effective for increasing sprint power. Short, all-out bike sprints significantly improved peak sprint power (4–6%), whereas heavy gym squats only increased it marginally (~1%).

Does gym-based strength training harm aerobic endurance in cyclists?

No, gym-based strength training does not harm aerobic endurance. Studies showed that adding heavy lifts did not negatively impact endurance performance or cycling efficiency.

Can both on-bike and gym strength training improve endurance performance?

Yes, both methods can improve endurance. Gym-based strength training enhances muscle fibers, neural recruitment, and cycling economy, while on-bike low-cadence, high-torque intervals can improve aerobic capacity and V̇O₂max.

How does neuromuscular strength differ between gym and on-bike training?

Gym lifts build raw strength, muscle size, and neuromuscular coordination, whereas on-bike torque work improves cycling-specific force, pedal power, and tendon stiffness without as much bulk.

What are some practical guidelines for gym-based strength training for cyclists?

Cyclists should focus on compound lifts like squats, deadlifts, lunges, and step-ups. Use moderate to low reps (4–10) with heavy resistance, allow 2–3 minutes of rest between sets, and ensure proper recovery to avoid fatigue and injury.

How should cyclists structure on-bike strength sessions?

Strength sessions should include high-torque, low-cadence efforts, such as standing starts or big gear hill sprints. Work for 10–20 seconds per effort, 2–3 sets initially, with 3–5 minutes of recovery between sets, gradually progressing over time.

Can gym and on-bike strength training be combined effectively?

Yes, combining both methods is effective. For example, cyclists can do a block of gym training in the offseason to build base strength and then transition to more on-bike strength sessions during the season, or maintain one gym session per week.

What factors should determine whether a cyclist chooses gym or on-bike strength training?

Factors include personal preference, enjoyment, recovery ability, age, injury history, and how well the method translates to on-bike performance. Tracking results using power meters or timed efforts can guide adjustments.

What is the key takeaway regarding strength training for cyclists?

The key takeaway is that some form of strength training is essential. Whether done in the gym or on the bike, it should stress muscles beyond regular riding. Both methods can lead to improved power, endurance, and speed if structured and progressive.

Does strength training necessarily lead to bulky legs for cyclists?

No, the studies indicate that moderate hypertrophy from functional strength training can improve performance and is not excessive. Muscle growth from lifting or high-torque cycling is beneficial for sustained power and efficiency.

Are there injury considerations for gym versus on-bike strength training?

Yes, gym-based training carries a slightly higher injury risk due to joint loads and technical demands, especially for older or untrained athletes. On-bike torque work is generally safer, though proper technique and progressive load are still important.