A Complete Guide to Weightlifting for Cyclists. The Science

Summary

This video emphasizes the importance of weightlifting for cyclists seeking to enhance their performance. It discusses how strength training improves neuromuscular adaptations, leading to increased power and endurance on the bike. The script offers insights on the best time to start lifting, optimal exercises, sets, reps, and rest intervals. It also addresses the role of core work, the benefits of strength training in different seasons, and clarifies misconceptions about squat depth and low cadence training.

Takeaways

• 🚴‍♂️ Gym work is essential for cyclists looking to improve performance, with studies showing weightlifting increases power output and endurance.
• 📊 Research indicates that strength training enhances cycling performance, including economy and lactate threshold, without clear negative effects.
• 💪 New lifters can expect significant strength gains early on, which can translate to increased power on the bike due to neuromuscular adaptations.
• 🏋️‍♂️ The best time to start weightlifting for cyclists is during the off-season to allow for initial recovery and adaptation without impacting bike performance.
• 🔄 A typical gym session for cyclists should begin with heavy compound lifts like squats and deadlifts, followed by lighter exercises and core work.
• 🦵 Leg exercises are the focus, with squats and deadlifts being primary, as they provide the most significant benefits for cycling performance.
• 🔢 The recommended rep range for cyclists is 6 reps or less for heavy lifts to achieve neuromuscular adaptations, differing from the typical endurance rep range.
• 📉 As the cycling season progresses, the volume of gym work may need to decrease to accommodate increased bike training volume, maintaining strength with fewer sets.
• ⏰ Rest periods of 3-5 minutes between sets are beneficial for strength gain, allowing for greater performance in subsequent sets.
• 🤸‍♂️ Core training is important for injury prevention and maintaining form under fatigue, but it is secondary to leg exercises in a cyclist's gym routine.
• 🚴‍♀️ Low cadence or big gear training on the bike does not provide the same neuromuscular benefits as weightlifting and should not replace gym sessions.

Q & A

Why is weightlifting beneficial for cyclists according to the script?

Weightlifting is beneficial for cyclists because studies consistently show it increases cycling performance by improving factors such as exercise economy and lactate threshold, leading to more power production and longer time to fatigue.

What are the main exercises recommended for cyclists in the gym?

The main exercises recommended for cyclists are heavy squats and deadlifts, as they target the leg muscles which are the primary driving force for cycling.

Why should cyclists start weightlifting during the off-season?

Cyclists should start weightlifting during the off-season because they will experience significant muscle soreness when first starting, which could impact their cycling performance. The off-season allows for a period of adaptation without compromising cycling training intensity.

How often should cyclists perform gym sessions and what is the recommended separation time between sessions?

Cyclists should aim for two gym sessions per week, separated by at least two days to allow for adequate recovery.

What is the recommended rep range for cyclists when lifting weights?

Although cyclists might benefit from an endurance rep range of 15 to 25 reps per set, studies often show good results with a lower rep range of 4-10 reps, which is more typical for strength development.

Why is lifting heavy weights with lower reps beneficial for cyclists?

Lifting heavy weights with lower reps is beneficial for cyclists because it promotes neuromuscular adaptations that translate into increased power on the bike, rather than just muscle size.

How should the volume of gym sessions change over the course of a cycling season?

The volume of gym sessions should decrease as the cycling season progresses and the volume of riding increases. This can be achieved by reducing the number of sets per session or the intensity of the lifts.

What is the recommended rest period between sets for optimal strength gain?

The recommended rest period between sets for optimal strength gain is three to five minutes, although two minutes is the minimum suggested for maintaining strength.

Does training to failure have a place in a cyclist's weightlifting routine?

Training to failure is not necessary or recommended for cyclists as it increases the risk of injury and is not critical for increasing strength, according to the script.

Can low cadence or big gear training on the bike substitute for gym weightlifting?

No, low cadence or big gear training does not drive strength development similar to weightlifting and should not be considered a substitute for gym workouts.

What is the role of core work in a cyclist's gym routine?

Core work is important for cyclists as it may reduce injury risk and help maintain form when fatigued, but it is secondary to leg work and there is more flexibility in what constitutes an effective core routine.

Outlines

00:00

🚴‍♂️ The Importance of Weightlifting for Cyclists

This paragraph emphasizes the significance of weightlifting for cyclists seeking to enhance their performance. It highlights that research consistently shows weightlifting to be beneficial across various cycling disciplines, including sprinting and long-distance efforts. The speaker clarifies that the benefits are not just subjective but also objectively measurable, such as increased power output, longer time to fatigue, and a higher lactate threshold. The paragraph sets the stage for a detailed discussion on integrating gym sessions into a cyclist's training program, including the optimal timing, frequency, and types of exercises.

05:01

🏋️‍♂️ Designing a Gym Session for Cyclists

The second paragraph delves into the specifics of a gym session tailored for cyclists, advocating for exercises like squats and deadlifts that primarily target leg strength. It suggests a structured approach starting with a warm-up, followed by heavy lifts, lighter leg exercises, and concluding with core work. The paragraph also touches on the importance of core training for injury prevention and maintaining form under fatigue. It discusses the role of neuromuscular adaptations in transferring gym gains to cycling performance and provides guidance on the progression from lighter to heavier weights and varying rep ranges as the cyclist gains experience.

10:02

🔢 Optimal Lifting Volume and Rep Range for Cyclists

This paragraph explores the optimal number of sets and reps for effective weightlifting in cyclists. It explains the general rep ranges for strength, hypertrophy, and endurance and suggests that cyclists should aim for the strength rep range of 6 reps or less for neuromuscular adaptations. However, it also presents research indicating that lower rep ranges of 4-10 reps have yielded positive results for cyclists. The speaker recommends starting with a higher rep range and progressively moving to heavier weights and lower reps as the lifter becomes stronger. The paragraph also addresses the question of volume, suggesting that while one set per session may suffice for maintaining strength, a higher volume may be beneficial for off-season strength gains.

15:04

⏰ Rest Intervals and Seasonal Adjustments in Weightlifting Routines

The fourth paragraph discusses the importance of rest intervals between sets, suggesting that 3 to 5 minutes of rest can lead to better performance and strength gains. It also addresses the progression of a cyclist's weightlifting routine throughout the year, emphasizing the need for adjustments based on the cyclist's training and racing schedule. During the off-season, a higher volume and intensity are recommended, while the base and race seasons may require a reduction in volume and intensity to prioritize recovery and cycling performance. The paragraph also considers the role of age, suggesting that older athletes may benefit more from year-round strength training due to a natural loss of muscle mass.

Keywords

💡Cycling Performance

Cycling performance refers to the efficiency and effectiveness of a cyclist while riding a bike. In the video, it is emphasized that weightlifting can significantly improve cycling performance by increasing power output, extending the time to fatigue, and raising the lactate threshold. This is a central theme as it supports the argument for incorporating gym work into a cyclist's training regimen.

💡Weightlifting

Weightlifting is the act of lifting weights to develop strength, power, and muscle mass. The script highlights that weightlifting is beneficial for cyclists, as it leads to objective improvements in cycling performance. Research studies mentioned in the video consistently show that weightlifting enhances cycling performance, which is the fundamental message of the video.

💡Neuromuscular Adaptations

Neuromuscular adaptations are changes in the nervous system and muscles that result from training, leading to improved strength and power. The video explains that as cyclists lift weights, their bodies learn to recruit more motor units, resulting in these adaptations that translate into increased power on the bike, which is a key point in advocating for weight training for cyclists.

💡Off Season

The off season is a period when athletes reduce their training intensity and volume to allow for recovery and preparation for the next competitive season. The script suggests that the best time for cyclists to start weightlifting is during the off season, as it provides a recovery window before the intensity of cycling training increases again.

💡Gym Session

A gym session refers to a workout routine performed in a gymnasium, typically involving various exercises to target different muscle groups. The video provides insights into what a typical gym session for a cyclist should include, such as heavy squats, deadlifts, and other leg-focused exercises, which are crucial for enhancing cycling performance.

💡Squat Depth

Squat depth refers to how low one goes during a squat exercise, which can affect the muscles engaged and the benefits gained. The video discusses the importance of full squats over shallow squats for strength gains and better cycling performance, challenging the notion that a shallow squat is more cycling-specific.

💡Repetitions (Reps)

Repetitions, or reps, are the number of times an exercise is performed in a set. The script explains the different rep ranges for strength, hypertrophy, and endurance, and suggests that cyclists should use a lower rep range (4-6 reps) to achieve neuromuscular adaptations that improve cycling performance.

💡Sets

Sets are groups of repetitions of an exercise performed consecutively. The video discusses the optimal number of sets for cyclists, suggesting that 10 sets per week may be optimal for strength gains, with adjustments made based on the cyclist's training phase and race schedule.

💡Rest Intervals

Rest intervals refer to the time taken to rest between sets of an exercise. The script indicates that a rest interval of three to five minutes allows for the greatest strength gains, which is important for cyclists aiming to maximize the benefits of their gym sessions.

💡Training to Failure

Training to failure means performing an exercise to the point where one cannot complete another repetition with proper form. The video advises against training to failure for heavy exercises like squats and deadlifts due to the increased risk of injury and the fact that it is not necessary for strength gains.

💡Low Cadence Work

Low cadence work refers to training at a low pedaling rate, often used by cyclists to build strength. The video clarifies that low cadence training does not provide the same neuromuscular adaptations as weightlifting and is not a substitute for gym work, emphasizing the need for actual weight training to achieve the desired benefits.

Highlights

Weightlifting significantly improves cycling performance by increasing power output and extending time to fatigue.

Almost every study shows that strength training enhances cycling performance, not just subjectively but objectively.

Neuromuscular adaptations from weightlifting, such as recruiting more motor units, translate into increased power on the bike.

The best time to start weightlifting as a cyclist is during the off-season to avoid initial soreness affecting bike performance.

A typical gym session for cyclists should begin with heavy squats and deadlifts, followed by lighter leg exercises and core work.

Cyclists should aim for 6 reps or less in their weightlifting sessions to focus on strength and neuromuscular adaptations.

Studies suggest that a low rep range of 4-10 reps with heavy weights is effective for cyclists despite the endurance nature of cycling.

As cyclists gain strength, they should decrease the number of reps and increase the weight to continue neuromuscular adaptations.

Meta-analysis indicates 10 sets per week, split over two gym sessions, may be optimal for strength gains in the off-season.

Avoid training to failure to prevent injury and allow for adequate recovery; aim for a perceived exertion of 7 to 9 out of 10.

Rest intervals of 3 to 5 minutes between sets are recommended for optimal strength gain and performance.

During the base season, cyclists may need to reduce gym volume to accommodate increased riding volume.

The benefits of strength training are more pronounced in older athletes, supporting the case for year-round strength training.

Full squats lead to more strength gains and better sprint performance compared to half or parallel squats.

Low cadence or big gear training does not provide the same neuromuscular adaptations as traditional weightlifting.

For the best results, cyclists should commit to a structured gym program that evolves with their season progression.

Cycling-specific gym training plans are available to help cyclists effectively integrate weightlifting into their training regimen.

Transcripts

if you're a cyclist who's trying to

improve your performance on the bike and

you're not doing gym work then you're

missing out on potential fitness gains

it's that simple i look at what the

research has to say about a lot of

different cycling topics and rarely is

the evidence strong enough to come to

any firm conclusion but when it comes to

this topic almost every study on the

matter shows that weightlifting

increases cycling performance and when i

say performance i'm not talking about

some subjective feeling of

being stronger on the bike or being a

more well-rounded athlete or injury

prevention i'm talking about objectively

being able to produce more power or

having a longer time to fatigue or even

a higher lactate threshold essentially

meaning lift weights ride faster i've

done videos on lifting for cycling in

the past but this one is going to go a

bit further i'm going to be looking at

some studies that i haven't talked about

before and get into some more of the

nuances of a gym session like how your

gym work should evolve over the course

of a season squat depth optimal number

of sets optimal number of reps rest

between sets does low cadence work count

as on the bike gym work and give you

example workouts showing you exactly

what a cyclist gym session should look

like from start to finish this is going

to be an information-packed video so i

recommend busting out the notebook

notebook

how about you just entertain me this is

youtube not the 5th grade but before we

get into all the nitty-gritty details

let's start with the basics why is

weightlifting beneficial for cycling

study after study on weight training's

effect on cycling performance shows that

lifting is beneficial and it's not just

with sprinting or short efforts but

longer efforts at threshold and time to

exhaustion studies as well this is

because many of the factors that affect

endurance performance are improved with

strength training including exercise

economy and lactate threshold meanwhile

evidence for potential negative effects

of strength training to endurance

performance is lacking adaptations

within the strength trained muscles are

the likely cause here people who are new

to lifting will often see huge increases

in strength in their first few months of

lifting

for example they may be able to double

the amount of weight that they can squat

but their quads aren't twice as big so

where is all of this extra strength

coming from

as you lift your body learns to lift

more by recruiting more motor units it

turns out that these neuromuscular

adaptations also translate into

increased power on the bike as well at

this point i really don't see this

question of whether or not strength

training increases cycling performance

to be controversial so it won't spend

too much time on it the question now

becomes how do we implement weight

training into our program as cyclists no

better place to start than by talking

about how to start the best time to

start lifting as a cyclist is during the

off season and this is because when you

first start lifting you're gonna be

extremely sore as in hardly able to walk

up and down the steps or so needless to

say your intensity on the bike is gonna

suffer in the off season that's not a

big deal though because the intensity

and volume of training that you're doing

during this time should already be low

if you don't normally take an off season

well you should and i have videos

discussing why but i would choose a

two-month period where you can commit to

riding a little bit less and riding at a

lower intensity as your body gets used

to weight training don't worry you'll be

faster in the long run if you do this

after your first gym session you'll

probably need a bit longer to recover

than usual but i would try to quickly

get into a cycle where you're doing two

gym sessions per week and these sessions

should be separated by at least two days

as an example here we've got a tuesday

lifting session and a friday lifting

session during this week if it was a

tuesday and thursday session that

probably wouldn't be enough recovery

time after tuesday's workout to get good

quality in on thursday after a month or

two of doing this you should reach a

point where you're actually not getting

that sore after your lifting sessions

and this is a great time to start

ramping up the volume on the bike again

all right now what exercise should a

cyclist gym session include and what

does a typical gym session look like the

research tends to find good results with

heavy squats or other leg extension

exercises this is not surprising leg

extension is the primary driving force

of a bicycle squats and deadlifts should

be your go-to exercises and performed

first when you're the freshest so they

can be done at high quality after that

you may also want to add in some other

leg focus work like lunges or other one

leg exercises or box jumps if heavy free

weight exercises are a problem for you

because you have a bad back or some

other issue then a leg press machine is

your next best option

here's what a typical gym session should

look like warm up on a stationary bike

for five minutes and once you're done

with that do a warm-up set of squats

with just the bar then get into your

main heavy lifts the squat and the

deadlift and finish with some lighter

lifts like lunges box steps or box jumps

this is just an example and not every

workout should look exactly like this in

fact your gym sessions should be

changing over time but we'll get into

that in a minute finally finish the

session out with some core work now core

work is important for example studies

show that core training may reduce

injury risk and help maintain form when

fatigued but these exercises are very

much secondary to the leg work that

you're doing and there's a lot more

wiggle room for what constitutes as an

effective core routine which is probably

why you see some athletes like nino

schurter or k courtney getting creative

with their core work is all that

creativity really necessary well it's

hard to say and i haven't seen any

research to suggest that a more

complicated core routine is more

effective but it certainly won't hurt

you personally i'm more of a fan of

doing simple bodyweight exercises like

push-ups sit-ups planks etc if you want

to add in more upper body work with

heavier weights then that's really up to

you if your goal is performance at all

costs i would stick mostly to body

weight exercises for your upper body in

order to keep your weight a little bit

lower but most people don't mind being

two seconds slower up a climb if it

means they have a little bit more muscle

mass up top again i'll leave that up to

you are you really gonna make me choose

between being jacked and getting strava

koms right now that's like

choosing a favorite child

definitely strava kom's now that we have

an idea of what exercises we want to be

doing what about lifting volume how many

sets and reps of these exercises

should we be doing in each session let's

start first with the number of reps if

you have a basic knowledge of

weightlifting then you may know about

the strength hypertrophy and endurance

rep ranges depending on who you ask the

ranges might be slightly different but

usually 6 reps or less is the strength

range 6 to 12 reps is the hypertrophy or

muscle growth range and more than that

is the endurance rep range there is of

course a lot of crossover here but this

basic framework does have evidence to

back it up so with this being the case

it seems logical to conclude that as a

cyclist you want to be working in the

endurance rep range so 15 to 25 reps per

set however studies on cyclists often

use a much lower rep range of 4-10 reps

with great results why go with such a

low number of reps that's more typical

of athletes looking to build strength

well keep in mind that cycling is

already in endurance activity riding a

bike is kind of like doing a squat over

and over and over again for thousands of

repetitions you don't need more of this

when you go into the gym remember that

what we're after in the gym is those

neuromuscular adaptations and the best

way to get them is by doing sets in the

strength rep range this is why i

recommend that cyclists use very heavy

weights for 6 reps or less with a few

exceptions you could make the case that

an experienced lifter would need to do a

variety of rep ranges in order to break

through a fitness plateau that they may

have reached this is also why at home

workouts with a very low amount of

weight are not particularly effective

you need a lot of weight in order to

adequately stress a large muscle like

the quads for such a low rep range and

doing air squats while holding two

dumbbells that you dug out of your

garage is simply not going to cut it

that being said if you're not an

experienced lifter then you will want to

start in that endurance rep range at

about 20 to 25 reps simply because you

don't want to be using a lot of weight

so you don't injure yourself as you get

stronger and more experienced bump up

the weight and drop the number of reps

until you get down to that four to six

rep range starting at around 20 reps and

dropping two reps per session and

bumping up the weight accordingly is a

good progression now i have seen lifting

programs from some cycling coaches that

go through a full periodization cycle

and while this is well intentioned after

all experienced lifters need

periodization just like experienced

cyclists do it's largely unnecessary i

already touched on why endurance lifting

is unnecessary for cyclists in most

cases but the hypertrophy phase is

largely unnecessary as well remember

that what we're after is neuromuscular

adaptations and the strength range is

the best way to achieve this on top of

this hypertrophy isn't even the goal for

most cyclists we're not trying to get

bigger necessarily we're trying to get

faster it's okay for some of your

accessory lifts like lunges or box steps

or box jumps to be done at a higher rep

range but your main lifts meaning the

squat and the deadlifts should be done

using a high weight and low number of

reps once you've worked up to that point

obviously so that's the number of reps

per set but how many of these sets do we

want to be doing in a single gym session

well it's important to note that more is

not necessarily better here studies like

this one find that even just one set per

session may be just as effective as

doing three or five sets

this is good news for maintaining

strength into the season it seems like a

very low number of sets will do the

trick however for gaining strength in

the offseason you may want to go with a

higher volume this meta-analysis looking

at many studies suggested that 10 sets

per week may be optimal with two gym

sessions per week that's five or more

sets per session and when i say this i'm

talking about the heavy lifts where

you're really pushing yourself like the

squat and deadlift i would not add the

warm-up set or the accessory lifts onto

this total again though when you're

first starting out you'll need to start

with a much lower volume i'd say two or

three sets on your first session and

then add a set each week until you're up

to five or six heavy sets and two or

three accessory sets all right now let's

get into how hard you should be lifting

you've probably heard the term training

to failure which means doing as many

reps as you possibly can the issue with

this when doing heavy exercises like the

squat and the deadlift is that you

greatly increase your chance of injury

as your form goes out the window when

you approach failure and on top of this

it takes longer to recover from the good

news though is that for the most part

going to failure is not critical for

example this meta-analysis looking at

many studies on resistance training to

failure found that going to failure was

not necessary for increasing strength

now don't get me wrong you should be

significantly exerting yourself but you

don't need to go until you physically

can't anymore i would leave one to three

reps in the tank so a perceived exertion

of seven to nine out of ten for your

heavy lifts we've discussed what to do

during the lift itself but what about

the time between lifts or the rest

period inexperienced gym goers and

especially cyclists will often go from

one exercise to the next with very

little rest in between after all we are

used to a constant workload but having

more of a break between your exercises

may lead to better performance

this review article on rest intervals

looked at 35 studies on the topic and

found that three to five minutes allowed

for the greatest number of reps over

multiple sets and produce the greatest

strength gain three to five minutes may

seem like a long time between sets and

it is if you have a workout that has 10

sets then if you include the warm up in

that that may take you over an hour to

complete add in core work after that and

you're in the gym for quite a long time

wait so you're saying three to five

minutes between sets is a lot of time

i'm usually taking 20 minutes between

sets

but that's mainly so i can get the

perfect mirror selfie to post on my

instagram you should follow me my

recommendation is that you want at least

two minutes between sets and if you have

the time to go longer then do it

especially on your heavier lifts now

let's move on to season progression

after this two month off season slash

lifting period should we continue to

lift

well this will depend on a couple of

different factors in general i would

continue lifting through the base season

although this is also the time of year

that your volume of riding will start to

steadily increase in order to make way

for this increased volume you will

probably have to reduce the amount of

volume you're doing in the gym and the

most common way to do this is by

reducing the number of sets you do in

each session for example you may start

the base season doing 7 to 10 sets per

session but then slowly decrease that

volume as your base season progresses

until you're down to three to five sets

per session remember that you don't

necessarily need a high volume of

lifting in order to maintain strength

you can of course also reduce the

intensity of your lifting by reducing

the amount of weight or by reducing the

number of reps for a given weight so

that you're at a lower perceived

exertion and further away from failure

you can also go from two gym workouts

per week down to just one gym workout

per week as you get into your build or

race season whether or not you keep gym

as part of your training program will

depend on a couple of different factors

the first one being whether or not you

race and how busy your race schedule is

if you do if you have a busy race

schedule then you'll likely need to cut

lifting out completely because recovery

from races and hard workouts needs to

take priority if you only do a couple of

races or you don't race at all though

then you can probably keep lifting in

your program in season another factor is

age research shows that the benefits of

strength training are even greater in

older athletes this makes sense because

older athletes are dealing with a loss

of muscle mass for this reason

maintaining strength becomes even more

important and makes a good case for

keeping strength training in your

program all year these are some of the

lifting basics but let's get into the

weeds a little bit more here what about

squat depth some cyclists argue that you

don't need to squat that deep because

you aren't bending your knees that much

in a pedal stroke so a shallow squat is

more cycling specific

however there is evidence to suggest

that squatting deeper is more beneficial

for gaining strength this study on squat

depth had subjects trained with a full

squat parallel squat and half squat and

found that not only did the full squat

lead to more strength gains but also

better performance in a 30 second sprint

on the bike as well to be fair there

isn't a lot of research on how squat

depth affects cycling performance

specifically but i would imagine that

it's probably similar to the rep range

question

yes doing a higher number of reps is

more cycling specific but when we get in

the gym we're after neuromuscular

adaptations which requires a lower rep

range the same could be said for squat

depth although as your season approaches

squatting shallower may be another way

of reducing your training load in the

gym which would give you more energy for

on the bike workouts and at the same

time it would be more cycling specific

and specificity should increase in

season all right finally let's talk

about low cadence work or big gear

training does this count as some sort of

on the bike strength training in this

study on the topic subjects performed

either a five by four minute low cadence

interval session or a four set leg press

strength session and then decrements in

force production were measured to see if

neuromuscular fatigue had been induced

what they found was that low cadence

interval training was not similar to

traditional weight training and does not

drive strength development similar to

weight training if you take a minute to

think about this it's really not hard to

figure out why when you're doing low

cadence interval training it's kind of

like doing squats at an extremely high

rep range way past what the typical

endurance rep range is in the gym the

amount of force being produced is

significantly less and remember that

it's the strength rep range that drives

the greatest neuromuscular adaptations

this is one of the reasons why low

cadence training does not appear to be

particularly effective this systematic

review states that studies indicate no

clear performance enhancing effect of

training at low cadence or even indicate

a superior effect from training at

freely chosen cadence basically there's

no shortcuts here if you want the

benefits of gym work then you need to

actually go to the gym thanks for

watching if you still need help planning

out your gym training i have cycling

specific gym training plans as well as

other training plans linked in the

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