Thanks for having me on the channel Tristan, it was great to be able to share some knowledge for your viewers. For those watching, please note that this is targeted at beginners who have never touched a weight before. Yes there are plenty of other exercise variations out there and yes progressing someone into lifting with weights is advantageous as they get stronger and more competent with the skill of executing movements safely and effectively
Hello my friend Tristan, I am Mohamed from Algeria🇩🇿🇩🇿🇩🇿 and I thank you for the efforts you make so that we improve our levels on bike Thank you ♥️ and I will continue to support you❤❤❤❤❤
I think that this and Dylan Johnson is the best free training advice. Thank you for accessing these excellent professionals for us Tristan and also bringing your own expertise to these videos. Great stuff all around, much appreciated
I would like to suggest a follow-up video that delves deeper into strength training routines tailored to different types of pro riders. Specifically, it would be fascinating to explore the contrasting approaches between sprinters and climbers. For instance, you could highlight the exercises, techniques, and weight-training principles that best support the explosive power needed for sprinting versus the endurance and muscular resilience required for climbing. Such a detailed, science-backed exploration would be incredibly valuable for cyclists of all levels looking to refine their training based on their riding style.
Interesting. I've done similar exercises, over the years, but not to that extent. At 66, I just like to ride and enjoy the scenery. at whatever time of day that I choose. Around 25 miles is my normal ride. I'll try to incorporate some of these into my routine, which usually includes core exercises an the gym and some easy weight training. An excellent video, as always.
I know a lot of cyclists who do not even stretch; I personally do these excises and many more 5 days a week, and for us older cyclists, I believe you must, at a minimum, do these to keep your flexibility
For the deadlift I think single leg with low weight ( 2kg - 10kg ) is great and with the intention to focus on stability and pistol squat with a bench or a chair
Awesome video. I was wondering what exercises I could start doing at home to build some strength. If I have to go to a gym it'll eat into my bike time, which is already very limited. This seems very doable.
I do twice/week upper body strenght training and 3-4h/week lower body strenght training. Almost everything body weight/lighter weight. Work great for me, so far no injuries, no pain/sorness (doing ~12h bike/week aswell so my training load is extremely important).
This is an exelent video thanks . I wish you can make a video about training for road race stage racing like 3 days of racing back to back 100km each day.
I think a 20’ FTP test is best - I’ve made a video about this a couple of years ago to guide you through it. If you search “tristantakevideo FTP test” you’ll find it. 👌🏼
Please … need advice so I am able to safely become a cyclist at age 79 (female) with a previous right knee meniscus injury/surgery (and osteoarthritis) that has limited movement and pain. What I want is to be able to enjoy cycling. Thank You.
Hey! it is important to progressively challenge yourself otherwise you will plateau. As you alluded to, you can increase any one of the three options. Which one depends on a few factors, such as your technique, when in the season you are, etc. Does this help?
You would look to decrease the reps and increase the intensity (load lifted). An increase in volume via an extra set is also viable depending on the time of year. Increasing reps is something you never want to do as an endurance athlete
I can tell from the push-up he was in the army ! But the voice ...i was waiting the ''command'' type voice ! But the same old problem when you retire you are dealing with civilians now... bla bla bla ! Anyway great exercises also bring back the coach he left us with a month ... !
When doing the split squat it feels like someone is stabbing me with a knife in the left knee and the right one is fine. I’m fine when riding my bike and don’t get this. What is can anyone help ? And what do I need to do to fix it? Thank you
@@eliessamahaa wow that’s made me think 😂 on the up when doing this exercise it hurts not really sure on location around knee. however on the way down sometimes or if slightly crouching it feels like it’s about to give way then comes back. It aches I’m the day after a ride also. Weird feeling. It feels like something is about to go wrong.
@@leewood4825 it could be a knee stability issue. Have you had any injuries or put a lot of pressure on it before? As for what to do, it may simple be a case of regressing the exercise to something that doesn’t cause pain, working on it there, and building it up from there 😄
@@eliessamahaa I tore my mcl many year ago playing football however cycling over the past 6 years or so I have never had any issues. It feels like the mcl area on the inside of the knee.
There are better exercises. For example, let's take Single arm row. I'm not even saying it's too low a load, but the problem is that the moment the arm is maximally extended forward, which means the target muscle is maximally stretched, the resistance is minimal. And we want exactly the opposite
Thanks for having me on the channel Tristan, it was great to be able to share some knowledge for your viewers. For those watching, please note that this is targeted at beginners who have never touched a weight before. Yes there are plenty of other exercise variations out there and yes progressing someone into lifting with weights is advantageous as they get stronger and more competent with the skill of executing movements safely and effectively
Really helpful - Thank you both.
Really appreciate the time. Thanks!
Hello my friend Tristan, I am Mohamed from Algeria🇩🇿🇩🇿🇩🇿 and I thank you for the efforts you make so that we improve our levels on bike Thank you ♥️ and I will continue to support you❤❤❤❤❤
I think that this and Dylan Johnson is the best free training advice. Thank you for accessing these excellent professionals for us Tristan and also bringing your own expertise to these videos. Great stuff all around, much appreciated
Une des rares vidéos sur le sujet avec vraiment juste le poids de corps. Parfait pour commencer ce genre de séance.
Top!
I would like to suggest a follow-up video that delves deeper into strength training routines tailored to different types of pro riders. Specifically, it would be fascinating to explore the contrasting approaches between sprinters and climbers. For instance, you could highlight the exercises, techniques, and weight-training principles that best support the explosive power needed for sprinting versus the endurance and muscular resilience required for climbing.
Such a detailed, science-backed exploration would be incredibly valuable for cyclists of all levels looking to refine their training based on their riding style.
really helpful video🎉，can’t wait to see the video for advanced athletes 🥳
this is a video I was looking for years...thanks mate
Really informative video Tristan & Chris. Thank you for sharing.
Thanks for the excellent video. I’m glad to see you posting once again.
Best cycling youtube channel! Keep it up mate.
Thanks so much!
Interesting. I've done similar exercises, over the years, but not to that extent. At 66, I just like to ride and enjoy the scenery. at whatever time of day that I choose. Around 25 miles is my normal ride. I'll try to incorporate some of these into my routine, which usually includes core exercises an the gym and some easy weight training. An excellent video, as always.
Thanks mate. Hope you find them helpful. 🙏🏼
I know a lot of cyclists who do not even stretch; I personally do these excises and many more 5 days a week, and for us older cyclists, I believe you must, at a minimum, do these to keep your flexibility
For the deadlift I think single leg with low weight ( 2kg - 10kg ) is great and with the intention to focus on stability and pistol squat with a bench or a chair
T ... looks like you'll need more for next cstch-up ride with Ben. What a result at the Vuelta.
Awesome video. I was wondering what exercises I could start doing at home to build some strength. If I have to go to a gym it'll eat into my bike time, which is already very limited. This seems very doable.
Thanks mate. Glad to hear it might help..let me know how you go. 👌🏼
I do twice/week upper body strenght training and 3-4h/week lower body strenght training. Almost everything body weight/lighter weight.
Work great for me, so far no injuries, no pain/sorness (doing ~12h bike/week aswell so my training load is extremely important).
if u want more watts on ur sprint - 5 min power lifting weight is optimal ( plus a good stability and a good core strenght )
Recovering from an Acl-surgery so Im not yet able to go heavy on the legs..
If you get a moment ... what black helmet are you using @ 1:17 ish @tristantakevideo ?
That’s a Julbo Sprint.
Great video!
When should these be added into a 5 day cycling plan? ie rest day, hard day or z2 day?
Thanks
Thanks mate! Any day with riding involved, always after riding rather than before. Keep the recovery or days off for full recovery.
This is an exelent video thanks . I wish you can make a video about training for road race stage racing like 3 days of racing back to back 100km each day.
Thank you. The video I’m releasing next should help with that. 🤝🏼
@@tristantakevideo thanks a lot i love your content is one of the best in my opinion keep it up man thanks 💪💪
Thanks man 🙌🏼
I ask you to explain to us in the video the best tests to determine whether our level is improving on a bicycle ❤❤
I think a 20’ FTP test is best - I’ve made a video about this a couple of years ago to guide you through it. If you search “tristantakevideo FTP test” you’ll find it. 👌🏼
@@tristantakevideo Merci d'avoir clarifié cela et j'apprécie vos efforts. Vous êtes mon coach actuel ♥️♥️.
Please … need advice so I am able to safely become a cyclist at age 79 (female) with a previous right knee meniscus injury/surgery (and osteoarthritis) that has limited movement and pain. What I want is to be able to enjoy cycling. Thank You.
Thanks for the knowledge about this! Could you please have some anime reaction on Yowamushi Pedal! Thank you so much!
Great video Tristan, I'd mention that you can do all of these exercises very easily at home and you don't need to go to a gym.
Thank you, I really thought that to use a chair and zero weights I really had to go to the gym.
Once one gets accustomed to 2x10 reps should he increase repetitions, increase sets or increase weight?
Hey! it is important to progressively challenge yourself otherwise you will plateau. As you alluded to, you can increase any one of the three options. Which one depends on a few factors, such as your technique, when in the season you are, etc. Does this help?
You would look to decrease the reps and increase the intensity (load lifted). An increase in volume via an extra set is also viable depending on the time of year. Increasing reps is something you never want to do as an endurance athlete
I can tell from the push-up he was in the army ! But the voice ...i was waiting the ''command'' type voice ! But the same old problem when you retire you are dealing with civilians now... bla bla bla ! Anyway great exercises also bring back the coach he left us with a month ... !
When doing the split squat it feels like someone is stabbing me with a knife in the left knee and the right one is fine. I’m fine when riding my bike and don’t get this. What is can anyone help ? And what do I need to do to fix it? Thank you
is it on the downward or upward part of the split squat?
@@eliessamahaa wow that’s made me think 😂 on the up when doing this exercise it hurts not really sure on location around knee. however on the way down sometimes or if slightly crouching it feels like it’s about to give way then comes back.
It aches I’m the day after a ride also. Weird feeling. It feels like something is about to go wrong.
@@leewood4825 it could be a knee stability issue. Have you had any injuries or put a lot of pressure on it before? As for what to do, it may simple be a case of regressing the exercise to something that doesn’t cause pain, working on it there, and building it up from there 😄
@@eliessamahaa I tore my mcl many year ago playing football however cycling over the past 6 years or so I have never had any issues. It feels like the mcl area on the inside of the knee.
@@eliessamahaa what about jogging ?
It's only for the weakest people that these bodyweight exercises are 'strength' training.
👍🏼
There are better exercises. For example, let's take Single arm row. I'm not even saying it's too low a load, but the problem is that the moment the arm is maximally extended forward, which means the target muscle is maximally stretched, the resistance is minimal. And we want exactly the opposite
Add to that, renegade rows and the kettlebell swing 👍 also for strength training you should be going heavier and doing 5x5 and not 2x10 💪🏋️🫡