Hello! I really admire your work! My name is João, I'm a physical education professional and strength and conditioning coach here in Brazil. My undergraduate thesis focused on how resistance training aids in movement economy for cyclists. Your training approach is excellent and aligns well with what the literature recommends; however, I would just like to offer a note of caution regarding "core" training. Currently, there’s very little in the literature that supports "core" training as beneficial or necessary for athletes who are already performing compound movements like squats and deadlifts. I put "core" in quotes because there's considerable debate among researchers regarding the exact definition of the "core." Additionally, there's difficulty in quantifying progressive loading (when it even exists) in this type of exercise, making it unnecessary for anyone who can already perform a squat or deadlift with moderate to heavy loads. Exercises like planks may serve as coordination exercises for beginners or for people who experience discomfort when performing compound lifts with weight, but even so, these are techniques more related to physical therapy than to training itself. Is there any harm in performing core exercises? Definitely not! However, they take up time in training sessions that could be better dedicated to something more functional for the athlete. In summary, congratulations on bringing this kind of content for free here on RU-vid. Best regards!
After years of cycling I've been back in the gym for about a year now. It's been beneficial for my riding and general life. Nice way to vent some stress too. Love it. Thanks for the tips!
Without the best vlog on strength training i've seen on social platforms period 👏👌. Added it in 2014 after we found hip FAI and a massive difference in left/right strengh balance. Took awhile to find the sweet spot with riding and gym but had a brilliant physio/coach that helped me out. If done correct it is great, we are training for strength no trying to be a bodybuilder or pro track sprinter.
I have followed many suggestions to strengthen my legs and it seems a failure for me to maintain my existing running routine. Any leg day makes my muscles too fatigued. My legs obviously weren't trained all round and suffered especially from progressive overload. Took me 5 days to be able to even walk without soreness let alone run. Many times this happened. My secret recipe was to stop listening to advice from universal programs and adopt my own. Doing 2 - 4 sets max of legs, not with heavy weight either, everytime I went to the gym with atleast a day in between. That means if I do a heavy compound exercise like squat I only do 2 sets. Thats it. Or if I do a low weight leg exercise like single leg squat I'll do 2 sets , then barbel split squat with low weight for 2 sets. That's it. Hit my legs often but light, and never have a full leg day at the gym. This enabled me to continue running during the week without too much soreness. I've since been able to build up my strength. I can see my gains in lift weight and not lost any momentum in running capacity. From this its taught me the general gym fallacy of progressive overload on the target muscles of the athletes profession is not suited to athletes like runners and cyclists. The gym and strength training is important to growth but is supplementary to compliment but not dominate. I think its the reason many athletes don't strength train at all. They have no one guiding them right. I think your program above looks like it might be ok after buildup and adaptation but even then I'm not convinced by half squats. Why not emphasize strength where its most needed and is most exhausting - like deep squats or barbell split squats. Most of the power needed is from glutes. They are underlooked and given cyclists are sitting so much, I think thats going to be the weakest link. I like that you have mountain climbers. Good exercise. I think another few to add: burpees, side planks, deep bent rows from floor (more to help imbalanced back)
Why would you use weights for the arms? Pushups and all its variants would do the same wouldn't they? If you're weaker you can start with australia pushups or knee push ups? The good thing is it also works on your core
It’s too easy to think that half squats mimics the movement in cycling and hence is good enough. Not true. Muscles get their biggest stimulus in the max stretched position, hence when you go ass to grass. I get that not everyone can do an ass to grass squat, me first. But you should go as low as possible while maintaining good technique because full ROM is the best thing you could do for your muscles. If you want to do a half squat, then you should focus on the lower half, not the upper half
You've heard some good advice but interpret it wrongly. Muscles get their biggest stimulus in the stretched position indeed, however this is the biggest hypertrophic stimulus, not necessarily the biggest strength stimulus. For cyclists it is much more beneficial to perform the half squat if they are interested in direct trasfer of strength to their sport
@@mateuszkarmowski8844 how can you get the biggest hypertrophic stimulus but not the max strength? The way in which you tune versus strength or hypertrophy is by changing the weight as a % of your 1 rep max and the number of reps. Full range of motion is better under all aspects. It's true that there is always the principle of specificity, but you are still better off by going through the full rom, or at least as far you possibly can while maintaining good technique. Not only the strength gains will be greater but you will also get more flexible. Plus you should do strength training not only for cycling but also because, quite literally, your life depends on it. And to maximise the benefits, you need full rom. Having said all this, assuming you start from zero strength training, a half squat will already be much better than nothing.
What’s the best and safest way to determine the 1rep max for these exercises? I’m an older cyclist (>60) so I don’t want to make a foolish error and get hurt.
Hi @mattjordan9521 to determine a safe and effective 1-rep max (1RM) without risking injury, especially as an older cyclist, here’s a better approach: 1. Use Reps-in-Reserve (RIR): Start with weights you can handle comfortably and use RIR to gauge intensity. Aim for sets where you finish with the recommended reps left "in the tank" on your final reps. This ensures you’re pushing close to max without overreaching. 2. Estimate 1RM with Repetition Max Test: Instead of a true 1RM test, try an estimated 1RM approach: - Choose a moderate weight you can lift for 5-10 reps to near failure. - Use an online calculator or a formula (like Epley’s: weight × (1 + reps ÷ 30)) to estimate your 1RM based on this set. 3. Gradual Progression: Build up incrementally by increasing weight or reps while keeping RIR around the recommended number. This approach lets you progress without excessive strain. This method keeps training effective and reduces the injury risk associated with heavy max testing.
Can’t find a study directly comparing the 2 but a half squat has far less eccentric loading which is what causes the most muscle soreness and cycling is a concentric loading sport, it would stand to reason your more likely to recover and stick to the strength workouts by doing half squats. There is a Ronnestad study showing half squats are effective for cycling so they are at least positive for a strength protocol.
All of this is counterintuitive though. Simply because you want to develop your weaknesses, which for cyclists are their glutes and posterior chain, not strengthen what is already strong where there are minimal gains to be made. Cyclists already have strong quads. they will get more out of strength training by training posterior chain and glutes in addition to new ranges of motion for the quad. Full range of motion squats will do all of the above. Doing partial rep half squats is like trying to top off a glass that's already 95% full. Whereas doing full range of motion is filling up a cup that's not even half full.
