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Weight Lifting this winter will make you faster! More strength = more power = higher FTP = riding our bikes faster. However this is not your high school weight lifting plan; its designed for cyclists! “Speeds specific to cycling” is the secret sauce of this program: the velocity of the lifts plus the neuromuscular sprint workouts that are coupled to the Strength and Power Phases make this 10 week plan effective for endurance cyclists.” On this week’s podcast, we break down all you need to know about incorporating a cycling-specific resistance training program into your offseason.
For more info, check out our training tip: https://fascatcoaching.com/tips/weight-lifting-for-cycling/
And the Weight Lifting for Cycling training plan: https://fascatcoaching.com/training-plans/weight-lifting-for-cycling/
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Intro music: David Cutter Music // https://davidcuttermusic.com/
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Comments (12)
Great podcast. I know you’re against year round training as Joe Friel recommends, but I might suggest you can do so by moving to on-bike strength training after your formal program wraps up. Joe’s on bike work being flat force intervals and short hill repeats in a huge gear (not the long climbs for muscle tension). I like the hill repeats a lot on my long hilly endurance rides as a way to make them more productive and continue building and adapting the gym work. I think strength matters a lot, especially for off road racing. At the Sven-Nado clinic, Nys said he has his Telenet guys doing on bike strength work year round. Toon Aerts also talked about doing a lot more strength work this summer and I’ll bet it will serve him well this year. Hoping it works for me, too. Best wishes!
Thanks for the kudos Ryan! Its important to define ‘strength work’ here because its an all in one term. We advocate plenty of strength work year round but not true true resistance training like squat, leg press leg curl – that’s gotta happen pre-season. Yoga (includes core and planks) , Foundations, Nino’s Circuit Training, REVO hydrant and skates all rock year round. Hup!
Thanks for the information … very interesting and helpful.
Thanks Jeff! We try every week: subscribe, review and share please, thanks!
Do you post transcripts of your podcasts? If so, when do you expect to have one from this episode? Thanks in advance!
Not at this time, sorry. Too little time too many topics we want to talk about.
I am wanting to do Leadville race next August2021. When and for how long should i do strength training before starting base training.
Hey Lisa! If you start soon, our full 32 week off season plan followed by our leadville 100 plan will set you up perfectly for that race! You will even the little wiggle room in there to taper for both your qualifying race and the Leadville 100 🙂
Very useful podcast for me as a ‘cross racer. What is the reason why there are no plyometrics in the Cyclocross Intervals training plan? Seems like they would be in the sweet spot for resistance training heading into the race season. Thanks again for a great discussion.
After incurring an knee injury during a Triathlon, part of the cause was attributed to a muscle imbalance in my legs, both laterally and medially. Essentially, the kneecap was twisting too much. As part of my recovery, I was given a weight regime that had equal loads for leg extensions and leg curls, and which had some single leg sets.
Do you advocate this in your approach?
Sorry about your injury Tony – I agree with the single legged (right & left) squat lunges. Leg extensions and curls are single joint exercises at the knee and that’s not how biomechanically your body works to pedal a bike. Always do what your physical therapist and or doctor recommends and be careful lifting weights with an injury – you don’t want to exacerbate your knee
Thanks for listening Matt – plyo’s and racing ‘cross do not mix well. In other words the stress and recovery needed from plyometrics will hurt your cx interval performance and adaptations. We traditionally reserve plyometrics for pre-season training and not during (which is the cyclocross interval training plan)