How To Lift for Cycling (Less Than You Think!)
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- čas přidán 5. 06. 2024
- Here are some of the lessons I've learned from strength training and how I apply it to my own training and how I apply it with the athletes I work with. I was surprised at how minimal the strength training protocol was in some of the research articles, yet the gains were still there.
This is a video to help you get faster at riding bikes. The coach in me loves to teach athletes ways they can improve performance and challenge them in their training. Learn how to go faster and have fun while doing it. Thanks for watching and feel free to reach out if you have cycling related questions or want me to cover a specific topic in a future video.
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I've always thought the fundamental problem with lifting and cycling for cycling performance was the somewhat artificial (but real) restriction of the 7 day week. In other words trying to fit everything into 7 days, then repeating week after week. This applies to more than just lifting and cycling, but that's what we're discussing...so...
If I were to attempt to solve this issue given RCA, I would start by eliminating/rethinking the 7 day restriction (ie; scrap the calendar). For those in the real world (still working) I would move to a 14 day schedule and for those with the ability to do so, I would explore a 10-12 day schedule. This could allow adequate stimulus and recovery while also allowing for optimum energy state for critical workouts on an extended basis (2-3 months).
I am surprised that this obvious schedule modification has not been explored in greater detail, but probably because most people just do not understand how our minds have been programmed for a 7 day/week calendar life. Imagine a training software which allowed you to modify the calendar to have 10 or 12 days on each line of the calendar, then repeat that "week".
Yay, another fortniter! The 7 days schedules are easier to plan, but my 41 year old body doesn't agree with them. 14 days is optimal for me as I can still maintain some standard training days and plan my recovery better.
Last 3 years I've been doing 2 rep max lifts at the gym. My strength increases week to week despite such few reps and fatigue is pretty minimal. I'm in and out of the gym in 20 min so I have more time to ride or recover. The biggest gains I've seen has been durability on long rides and seated power.
Sounds pretty similar to the studies referenced in the video. Nice work!
love this! it is SO much better than Dylan's video about weight lifting!!!
Awesome video. I find if the strength day is on the same day as shorter, sprint style intervals, all is well. But longer intervals and strength days don't play well together.
Good vid Drew. I’m proof of your points. A few years ago I was doing a plan that didn’t have any strength training in it. When I asked the coach about it, he treated it more like an after thought… “just do low weight and high reps and put it on your interval days.” It did me no good and I was smoked after that build phase. I’ve had strength on the endurance days with the plans I use for a couple years now, and I can attest, it works great. It’s so important to maintain strength for us 50+ riders also
Awesome, I'm 79 yo, so am not going to race for sure, but I do love gravel, road and MTB (smooth trails only). So thanks for this video. I've been doing goblet squats, but need to go heavier. Thanks for that 16 reps is good!. Blessings to you and yours and best of luck racing.
I’ve been weight lifting all off season and I’m now much stronger than I was. Can’t wait for racing to start and put these legs to test. Thanks for the video!
Awesome! Good luck this season!
When I hit my off-season I start out by doing 3 weeks lightweight 3 x 40-50 reps, week 4 find max, next 3 weeks are broken into 3 days a week 75% Max 3x10, day 2 85% 3 x 5/6, day 3 max day 3 reps and each time upping weight by 10-20lbs, week 4 test max, month 3 every workout is 75% max 3 x 10 and week 4 is last max test before I fall into maintenance mode 2 days a week at 50% of my last max test out
Been commuting on a State for years, they're awesome bikes. Stoked to learn they have a gravel bike. How long until we see you on a fixie for cyclocross?
Oohhh. I’m not sure about that. Haha. I have heard of cycle-track. Apparently it’s racing cx on fixies. Sounds crazy to me.
3-5 rep max compound lifts aren't something anyone can just do without injuring themselves. If you don't have a strength training background it takes months to condition all the other stabilizing muscles in your core, arms and back just to be able to handle the loads that your legs can put out. Found that out the hard way btw
That’s why I made the note of “don’t hurt yourself” at the end of the video.
@@DrewDillmanChannelyour videos come at the right time since CX is at its end. However I don't really consider summer an off-season. Basically I have very few months to incorporate these gym sessions. From some previous experience in the gym I know how important form is, and to train all the stabilizing muscles. But what if you do the max reps in a stabilized setting, so a seated leg press or a fixed squad rack, whilst still doing some slightly easier reps without support. Basically how important are all these stabilizing muscles for cycling?
When you say "Gym Sessions" I'm assuming you're referring to lower-body workouts, or resistance training that works the same muscles used for cycling. What about upper-body workouts? Would it be acceptable to do upper body workouts on rest days since theoretically, your legs will still get rest? Or do rest days mean no strain on the body? I prefer total body balance and I'm also a pure sprinter, so I feel I could make small gains on the sprint building my upper body strength as well.
Aw man. I meant to talk about that. I still have one more video about strength training on the line up so I’ll make sure to cover that topic. Good question. Stay tuned. Haha
Hey Drew--great vid. Question for you: 3-5 reps heavy, focused on strength gains. I have a spinal fusion at L4/L5 and a pretty useless right knee where my ACL repair from 1988 aint cutting it any more. I think there 's a high probability of injuring myself if I go for heavy squats. Can you suggest some alternate movements that would target strength gains for the bike, without stressing my issues? I'm fine on the bike, and up until recently was still working as a General Contractor so I'm not fragile, but... heavy gym work might be a dumb decision at this point. Thx, Patrick in OR
First off, I’d say you probably be better off finding a personal trainer who could recommend some alternatives and give you some in person tips with your specific circumstances. But I have an athlete whose PT has her doing front squats instead of back squats to take pressure off her back. That might be an option.
thx dude! @@DrewDillmanChannel
One thing you may consider is doing less weight but do pause or tempo lifts. So you can still do 4 x 4 but instead of 200 lbs you’d do 140 and pause at the bottom for 3 seconds and then fast back up.
Cool, thanks-i'll try that. Yeah, I'd really like to tap into the potential with weights, I used to life when I was younger, but could also end up torpedoing my whole season. @@trbeyond
From your arguments for strength training I conclude that this is for increasing short-term power/endurance (10...60 seconds) and as a side effect it would increase the VLaMax (lactate rate). I can see this would be good for cyclocross, MTB XO, crit racing and other sub-2 hour events (where glycose storage is ample for the activity).
But you ride extra long gravel races this year, where a high VLaMax makes your glycose "battery" run empty extra fast (and decreases your ability to burn fat), right?
-> Are you changing the training style over the months so you reduce VLaMax (and thus increase fat burn ability) during the gravel race season?
I don’t look at VLAMax so it’s not something I consider. But based on the research I’ve seen and things I’ve read it can also have an impact on endurance events 2+ hours as well. Probably due to the changing of muscle fibers. I kinda talk about this in my other video on the topic.
I never thought of putting the gym session on the same day as the Endurance session. How long is it appropriate to wait between sessions? Gym in the morning and bike in the afternoon, or do I work out and then get on the bike? The best thing about it that I'll have a new excuse when I get demolished on the climb😂😂😂
Good question. I prefer a few hours between sessions to let the legs loosen up a bit after the gym session.
@@DrewDillmanChannel As I imagined. What if i did the long ride first and then the gym? My group ride only goes out in the saturday/sunday morning, I would be alone in the afternoon. Thanks a lot Drew!
Lifting all year round
Apply to mtb xc racing as well?
Thanks for the content. My wife got me a trap bar and weights for Christmas. My buddies think she just ssnts me to grow a butt.
Sounds accurate. Haha.
Are you gonna be racing on state bikes?
Yep. That’s what I said in the video.
Running?
I’m a big fan of running. Doesn’t accomplish the same thing as the gym though.