Why Strength Training is Essential for Cyclists | Recovering From Injury
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- čas přidán 25. 02. 2023
- Todays video (filmed in both the UK and on holiday in Tenerife) shows how I've continued to use strength training to both recover from the injuries and build back fitness. I believe strength training is integral to holistic health & fitness plus prevention of injury and decline - especially as we get older. I seek to demonstrate how I've gradually increased the weight and reduce the reps in order to build back some of the strength I lost as a result of my accident. And also talk about why strength is beneficial to the cyclist and elaborate on how I apply the concepts of progression in strength to my cycling training.
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I really appreciate your steady, but not too rushed, march to fitness. You'll get there !
I guess the editor is to blame for 9:06 (hi Jayne 😄)
Bonus tip to sound like a local : the S in Crans-Montana is silent 😉
Anyone doing strength work gets my vote (as a PT of 23 years). If I can add one thing that may be of benefit (if not, just ignore this), if you want to build strength in that RDL, consider adopting a staggered foot position rather than having the back foot completely in the air. A staggered position (with the back tip toe on the ground to add the tiniest amount of stability) allows you to load this exercise far quicker and therefore make faster strength gains. The leg in the air version is limited in strength gains by balance. That's not to say it isn't a valid exercise...it most definitely is. But from experience, combining both variations gives you the balance you presently get plus the ability to load quicker without balance being the over-riding factor.
This holds trie for any exercise you want to build strength with where balance overrides stability.
if the goal is balance and control, the single leg variation is superb. For strength, pop a tip toe on the ground. Combine the two and both areas are covered :)
Amazing to see this Phil after your accident.. your doing so well buddy.. brilliant. 👍👍🏅🚴❤️🔥
Regardless of views etc., good to see you are continuing to recover well.
Your transition from reps to talking to the camera with a smile on your face is great 👌🏻
totally agree with you Phil
well done.
something to consider. having lost 5-10% of body weight as a result of your misshap, you might consider periodising your strength training: focusing on hypertrophy first (restoring lost muscle/bone/tendon tissue first, then doing a max strength, and power block (peaking for haute route). it’s hard to improve max strength immediately after a period of atrophy. recommend you discuss with your health advisors.
Phil The Blogger...Greatest Soul of several mounts and hills,,, just read that SVB has gone down in the US...hopefully it will not drastically affect your Frankfurt branch...
Excellent 👌🏾
Totally agree that strength and conditioning are essential for longevity. When you’re younger it feels like you don’t need to do it - you could be cycling! But once you hit 40+ you’ll wish you had maintained the strength work!
Another good one mate.
Congrats on the 5 💪
Nice form Phil and even more impressive that silky smooth transition from rep completion to effortlessly composed dialogue. Pleasure to watch and learn.
Great video Phil! :) We love seeing you suffer both on the bike and in the gym.. and always smiling when talking to the camera! ;) Kudos to Jane for doing all that camera-work for you! ;)
Top quality content Phill 👌 Well done on the 5 chins ups!
I'm a massive fan of strength training. I've always loved squats and deadlifts, but I'm loving the gains I'm getting from Olympic lifts at the moment.
Great tips as usual Phil. And thanks for reminding me I’ll join the MAMIL club soon. Enjoy Tenerife!
Phillip sir… you are as ever such an inspiration… from my point of view I can confirm the sissy squats have helped massively… moving on to chin ups next to firm up the core and take it to the next level… your recovery has been a pure joy to watch and noting but inspirational👊
Excellent vid 👍
Love this video Phill. As you know I am also a big advocate for strength work for cyclists! Glad to see I do a lot of the things you do, though my persistent knee injury rules out the Romanian single leg deadlifts (something about that stabilising motion causes it to flare up every time). Also delighted that I can't do dips in my home gym... Fantastic but horrible exercise, I love having an excuse to avoid them 😂
Good job Phil, inspiring to see the recovery progress.
Please could I ask for your experience or advice for tendon injuries? I've aggravated patella tendons and now elbow, the latter through press-ups which I was doing regularly (couldn't agree more that all strength training is massively beneficial). Gutting to re-set to zero through enforced lay-off, s-thing you know only too well.
Tendons mend badly and the only option I've repeatedly heard is to rest completely (whilst trying to maintain some strength in the muscle). What have you found works? It can take more than months. My knees have been bad for over a year now. I don't think I will ever be able to do your knee bend exercise, would be far too painful.
PS realise you're not a medical Dr and can't be held responsible for effect of tips, etc!
Thank you
Great channel content and motivation Phill. Unfortunately I’ve got a wee bit of a dull ache on my left hip after doing goblet squats with a kettle bell. Probably not used to squating so deep.
I mainly do core strength as I found weights made my riding suffer
Thanks for the great videos. When you were just starting out, did you have to work at building up your weak leg to get a balance for both? My left leg is awkwardly weaker than my right leg and want to get them more equal. I'm doing single leg pedaling & weights, but doing 25% more reps on my left leg hoping this approach with even the power between them. Did you do anything specific to balance of power? Thanks
My pleasure 💯. I’ve always focussed on strength work in the gym, using a lot of single limb movements (split squats, single leg DL and single leg RDLs) so I never had a large imbalance to rectify. I’d suggest having 1 or 2 sessions per week where you focus on your pedalling technique - trying to involve glute and hamstring as each leg goes over the top and then more quad - keeping the knees straight (not pointing in or out) and floating through the bottom and pull back for a nice circular pedalling stoke. It will improve with time and practice
cracking video and I'm going to make a few personal changes on theback of it.
Do you use any fitness trackers to know how much you can push yourself? As you seem to train a lot at high intensitity, or do you just go by feel?
hi phil, i do love your strength training info. i do have an honest query though. are you sure that sissy squat is without risk? i'm concerned about shear forces on the knee, as the lower leg is fixed. i've been doing raised heel squats with a narrow stance to push the knee forward with a full range of motion, and have transformed a painful patella area over the last few months. 💪🏻💪🏻
Pretty easy to injure the knee on this exercise yea, loads of videos of ppls knees snapping from if. Goblit squat with dumbbell much better
@@SuperYobo But as long as you go for reps that shouldn't happen. It's usually bozos with ego-lift in mind, overloaded 1 repetition maximum to impress other gym goers. The regular route to snap-city.
But frankly i don't see reason to do sissy squats. Sissy squat is pretty much just for the quads, so it might be good accessory movement to supplement squats. So-called cyclist squats or just plain ol' squats should work all the wonders. Lot more core and glute activation. For people with back injuries belt-squat should be in consideration, sadly there rarely are machines to do it and setup is quite difficult to get to when using free weight, but it is hands down the best squat accessory: works quads, glutes and hammies without loading back.
What make is the power cage & the weights Phil?
I’m not sure, about the hotel gym, Richard. But at my own home I use Watson’s lifting rack, bench, bars and weights
The home gym was what I was after. Thanks.@@BikeRacingWithoutMercy