Weight Lifting Mistakes that are Costing Me Watts (Fast at 41) 

Hey Cam, tip. Get rid of those stupid Adidas shoes. They are throwing you off balance in the gym. Train in volleys or a similar flat shoe that will not influence your step. Hope that helps

We tackled assembling the bike as a family project. ru-vid.comUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

Outstanding Episode 👏- Aaron has excellent communication skills on top of his obvious expertise + Great camera shots & editing 👌😎

Great video. With an ageing population and therefore a lot of ageing cyclists can you do a video on resistance training for over 60's. It is area neglected by trainers but incredibly important

Amazing video, thanks Cam! It can't be overstated how important strength training is for general health aswell as improving cycling performance!

This fitness / training content is gold. Thank you for sharing.

Excellent video! Thanks Cam

Thanks Cam! Love seeing deeper, more comprehensive information!

Best weight training for cyclist video ever made. Thanks so much 🙏

This guy is speaking sense! Everything I figured out myself over 20 years in the gym but with real clarity, purpose and great demo

Amazing wow your endurance levels will be hitting the roof i bet your sorry you didn't get into this fifteen years ago to day 41 is just a number love this mate a big thank you.

Great video again thanks Cam

Great stuff! I'm a 68 year old runner, but I still found plenty of pointers to improving my weight training.

Like it. Shows the importance of mirrors to see body shape during exercise. He demonstrated really well, particularly the all important back position. Showed the importance of cross exercising. Didn't expect to enjoy this so nice surprise.

This was an excellent video, and I've learned a few great tips. I also discovered that my current lunge technique and form is on point (I had a good teacher!) Keep up the great work, Cam. Cheers!

Fantastic! Thank you!! :) Doing this morning.

So useful - I'm going to get my PT to look at this!

Just brilliant. Thanks Cam 💪👏🙄

Please more of this!

Great vídeo!

Cam, in your DL and Lunge, add a slight squeeze and depression to shoulders during the movement. Slight chin tuck as well. Look at those elements in Aaron's examples in the video vs yours. This stabilizes your mid-spine better and thus the low back position Aaron was emphasizing. Protects the neck as well (important for cycling longevity!). Keep up the awesome work! Love the channel. *Physio-troll out*

The one exercise that ALWAYS makes you ache like sh-t is walking lunges they are a KILLER.....Great episode Cam.

Superb video, thanks for uploading. I do weights and bike, weights was for general health, but I did wonder if I could improve my sprint power and how long I could hold it for with specific weight training.

Aaron seems like an absolute master 😇

Great video cam, I’ve been doing well on the bike recently now getting issues on the inside of my knee/ quad on the right side. It would be good to see a video about things that could help bullet proof your legs to prevent over use or injuries in general! Keep up the good work

Timely topic and thanks for sharing :D I have done a strength block this winter (just completed, 2 heavy legs days per week since October 2022) and these are my anecdotal observations: 1 - My average cadence have dropped a little... 2 - I had to dial back the intensity when on the turbo, proper strength training is fatiguing! ;) I did not reduce frequency, but duration and/or intensity in order to recover well. 3 - FTP (Ramp test) remain more or less unchanged (FTP testing during the strength block may not be "true" as I did carry more fatigue going into them). But I did feel stronger during a greater deal of the ramp but fell off more sharply towards the end/failure point. (Raised the floor but ceiling remained the same perhaps) 4 - 2-20min Critical Power (CP) increased. 5 - I might have been able to increase CP with dedicated time/training plan on the turbo vs time in the gym, but I appreciated the change! :) 6 - As I am 48years of age, the strength training provide many more health benefits outside pure cycling power :) Outdoor season is approaching, can't wait !! :D

great, as long as we understand that these tips apply to a particular individual, in a particular stage of their training, which Cam specifies

Ive done now 2 (heavy, as in i cant do any more and stiffness for four/five days) heavy sessions of just plyo exercise. Its amazing how much that helps.

Cam!! This was great. I love riding but typically don't allocate much time for weights/resistance training. Gives me some new ideas for future gym sessions :)

You're a brave man Cam, he looks like a demanding task master.

Great advice! Do you do all these exercises in one session and how many times a week do you work your legs when you’re in a hard training block? I’m super curious when you do weights in relation to intensity as well (still figuring out what works best for myself)

I really need to get a trap bar for my home gym set up!! With the box, is there an easy way to find out what height box I should have? Would be good to have a follow up this winter. See what's benefited you and what hasn't worked. Cheers as always.

Off to gym right now :)

Very smart trainer. This is what you want out of a PT. Not your average gym bro

I don’t think you really know what you are doing. This was the most beneficial set of exercises I ever did. Kudos

nice one! How about Squats (both with long bar and heavy weight and single leged)? Also how often do you attempt to work out at the gym?

I would love to hear how this can be applied in the complete opposite scenario, meaning in stroke rehab ( other forms of rehab are available 😃 ), which is my own field of work as a physio. We tend to think that any work is good work, but I think it could be more precise. More research needed.

I need to find an Aaron and a Neil… Lot’s of trainers and fitters in my area, but none at this level…

Learned a lot, especially about lifting technique. Would love to see in a month or two how many watts are gained from new workout.

How do we feel about the squat? Is it less useful vs the hex bar deadlift? For someone that doens't go to a gym, but has weights at home, most of these exercises are doable except for the machine honestly. Hugeful helpful.

Nice Terminator 2 music haha

Does your hip impingement change how you do lunges/deadlifts with more hip and knee flexion?

So this is more in season maintenance if you don't have a race within the week.

On the deadlifts - why add the band instead of just more weight on the plates? I strongly suspect there's a reason for that choice, but I didn't see it covered.

Yeah yeah, whats his ftp?.. 😂jk great informative video👍

Hi Cam, what's the recommendation on the number of these legs sessions per week? Going to have a guess at 2 to 3.

Another good single leg lunge variation is the Hatfield Bulgarian Split Squat (below). It allows you to heavily load the quads in a stable way. Track sprinters love that one for top end power. I do the Hex Deads and will add the band this week. Love it. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GuIthMlPG48.html

If you're riding 3-4 days/wk with a long ride on the weekend, which day is best for incorporating weight training?

Why the music when terminator dies? 😭

Strength training should be part of every cyclist program; sarcopenia and osteopenia are a reality, especially with the cycling obsession on W/kg. Strength training is important for muscle mass and bone health, but let's be real does nothing for aerobic capacity, improvements at MLSS and endurance. If you want to be the fastest on the bike you don't need strength training, if you want to be a better athlete, and preserve bone density and muscle mass with injury prevention then include strength training. View it as general athleticism and longevity, not as performance! All studies are coming from Rønnestad and they are been exaggerated when you actually read the study it's clear apart from some economy benefits there is nothing there, and probably just getting the participants to ride more would generate a better economy and gross efficiency.

Mate, please tell us (me) how many grams of carbs you are getting on your diet daily and in this phase of training. I know it wont serve everyone because of so many genetic factors but, since my physic resembles yours, I would like to see what you are consuming. Cheers from Germany.

What I'm looking for in gym work: only upper body. My legs get enough exercise as is, but single-focused cyclists really don't look good above the waist and they lack muscle and joint stregth as well as bone density. I already do 90min with just upper body and my legs need a rest after riding either way 😅

Problem is most of these are glute dominate, cycling is quad dominate.

there was a potential for tremendous amount of thats what she said jokes, I was let down a bit

Why are you sitting in Old Mate's seat at the start of the video? Is some Hot Desking and Work from Home going on here?

Excellent, 30% improvement of zero is zero

If you don't train as a endurance athlete then you are using EPO. Muscles need oxygen, and bulking and tightening muscles before increasing lung capacity is a no no in cycling. Swimming long distance will improve overall performance dramatically, and being Australian has its advantages with pools everywhere to do so. A diet is also strength in many aspects, but must be regimented immediately. That is just my experience.

Too many reps. This is wrong.

Hi Cam! Years ago before direct drive trainers were invented, I would only use rollers. What I would do is work out doing lunges squats in deadlifts. Then I would get on the rollers and do a very high cadence interval for 20-30 minutes to balance cardio and power. This was like 25 years ago. I just don't like to build fitness through riding my bike so I would use working out and the rollers to compensate riding hundreds of miles a week. When direct drive trainers were invented, I focused more on the direct drive trainer using structured training with intervals. And when I would go out I would just do over unders on a 5 Mile strip. I just don't like riding but I love the fitness and speed. I hate running 😆🫣

Has the gym instructor just had knee surgeries? He has a lot of knee scaring.