Oh my, you're FINALLY back! I'm a long time subscriber of your channel. It's good to have different perspectives of bike fitting on TH-cam, and I don't think anyone has touched on this subject before. Hope to see more of you in 2025. 🎉
Hey John, Happy belated New Year! Had a non cyclist friend in their mid 60's who had a double hip replacement , that told me their ortho said that cycling is not good for the knees and is bad for osteo arthritis in which I have. I am 61 and have been active through sports , weight training, and cycling through the years. Ofcourse I currently still cycle but also still weight train, just not as intensely as my younger years. Gest of my comment is it's funny how opinions vary from the medical world on how or if cycling and certain exercise is good or bad for your kness and overall health. My take is that as long as i'm still functional in all that I enjoy doing as far as exercise is concerned I'll keep doing it. Did a very hilly 100k for my b-day in 2024 for my cycling physical self test.
So many great tidbits here. It seems a lot of folks look to bike fit as a means of correcting their disfunction, but in reality, stepping away from the bike for a bit, or at least reducing time on the bike and instead focusiing on strength and mobility for better overall health. Colby Pierce (Pierce coaching and fitting) and James Wilson (MTB strength) both discuss this topic often.
This reflects my situation pretty accurately and I commend you for addressing it and giving a heads-up on these issues. I was a long distance recreational runner for many years but had to stop in my fifties due to severe calf cramps. I moved to cycling for cardio and as a recreational activity supplemented by free-weight strenght training (5x5 Compounds plus a few isolation movements). Now at 70+ I seem to be doing OK, but I do have a heart arythmia (ventricular not AF requiring no intervention at present) which supports the suggestion that long term endurance enthusiasts should get their hearts checked, even later in life.
Thank you! Thank you for making this video. I have been thinking about this very issue and now understand what could happen (and may already has) by focusing so much on cycling. Running, swimming and weight work are my priorities now as well.
As a former triathlete I can recommend to supply cycling with running and swimming. When the time are short or the weather bad, I go for running instead. In the winter time I go for some swimming to. I know swimming doesn’t create the needed impact but it helps training the upper body.
I'm a 61 year old guy that does a lot of bike touring. I did a 2100+ km tour last summer over the course of 24 days and came off the tour with what I considered to be poor muscle mass, especially in my upper body. Part of the problem was not being able to consume enough protein every day, but I think the larger problem was not starting from a point where I had good muscle mass to begin with. Since then, I've gotten back into resistance training as well as continuing with biking. It's helped to balance out my body proportions and increased my lean mass and reduced my body fat %. Planning another tour next summer of ~3100 km over the course of ~ a month. Will make a more pointed effort to consume more protein (which can be tough while on tour, since access to high quality food can be tricky when going through more remote regions) and doing some resistance training while on tour. Probably mostly bodyweight exercises (push-ups, chin-ups, etc.)
I'd like to hear your opinion on MTB or rock climbing as complimentary sports to road cycling. The thing that gets me into them is they're "activities" beyond just exercise, which is also why I enjoy cycling. If I was trying to just be fit I'd just lift or swim laps at the gym and probably save a bunch of time & money over cycling anyways.
I'm an avid cyclist of 40 years, but I always knew it wasn't enough exercise so I supplement it with walking and hiking as well as some weight training + daily stretching.
Is the incompleteness of cycling as a total-exercise mitigated to the extent that you're riding hills / mountains (w/ significant out of saddle time), & doing some hike-a-bike up very steep sections as a regular part of rides? This isn't the rosiest news, but I'm glad to know what you're presenting here! Could burpees be one of the quick / "easy" methods for strength training?
Single speed riding works well for forcing some low RPM out of saddle efforts on most rides. I gained significant leg mass and upper body and core strength from riding singular for a year.
Great video, just curious on your thoughts with regard to how 'impact' and eccentric exercise varies with regard to the discipline of cycling you follow. I'm an avid mountain biker who rides road when the trails are wet. I always felt like you develop more strength mountain biking from having to stand up, sit down, move your body and absorb drops/jumps. It's still not a substitute for going to the gym, but do you feel like it helps?
John i am long time viewer of the channel also a cyclist ! Cycling doesn't have a social aspect unless if you're going around town with shorts and a t shirt ! About shoulder flexion I have seen that to many people who sit on a desk as I do ! As far as the hip it's an easy fix(obviously before every session dynamic stretching and muscle activation) and walking(not running) ! Also during off season weights are usually the way to go ! During the season probably the eccentric movement not so easy to do ! Basically, cyclist don't get enough eccentric movement ! Do a video about it :) !
Is this just for road bikes? I say this because MTB works the muscles in a very wide range of motions, I for example have a weak upper body by nature and find that get a lot better just with MTB and all it's demands!
FYI, "people in their 60's, 70's and even 80's" generally don't have the healthy backs nor the knees for free weight dead lifts and squats, particularly after a life of actual exercise. Probably lucky if we can do isolation work with those "machines."
Not buying that Concentric-Eccentric explanation (although cycling surely limits muscles used) : 🤔 1. Muscles ONLY work in contraction. 2. There's ALWAYS a muscle on the opposite side getting extended "eccentrically" (e.g. triceps on a biceps curl; hamstrings/glutes on quad press) 3. The ligament/tendon comments are IMPACT-type applications of force.
Oh my, you're FINALLY back! I'm a long time subscriber of your channel. It's good to have different perspectives of bike fitting on TH-cam, and I don't think anyone has touched on this subject before. Hope to see more of you in 2025. 🎉
Hey John, Happy belated New Year! Had a non cyclist friend in their mid 60's who had a double hip replacement , that told me their ortho said that cycling is not good for the knees and is bad for osteo arthritis in which I have. I am 61 and have been active through sports , weight training, and cycling through the years. Ofcourse I currently still cycle but also still weight train, just not as intensely as my younger years. Gest of my comment is it's funny how opinions vary from the medical world on how or if cycling and certain exercise is good or bad for your kness and overall health. My take is that as long as i'm still functional in all that I enjoy doing as far as exercise is concerned I'll keep doing it. Did a very hilly 100k for my b-day in 2024 for my cycling physical self test.
So many great tidbits here. It seems a lot of folks look to bike fit as a means of correcting their disfunction, but in reality, stepping away from the bike for a bit, or at least reducing time on the bike and instead focusiing on strength and mobility for better overall health. Colby Pierce (Pierce coaching and fitting) and James Wilson (MTB strength) both discuss this topic often.
I'm so looking forward to seeing those videos that you mentioned!
Great to see you back on TH-cam. Look forward to the videos you talk about
This reflects my situation pretty accurately and I commend you for addressing it and giving a heads-up on these issues. I was a long distance recreational runner for many years but had to stop in my fifties due to severe calf cramps. I moved to cycling for cardio and as a recreational activity supplemented by free-weight strenght training (5x5 Compounds plus a few isolation movements). Now at 70+ I seem to be doing OK, but I do have a heart arythmia (ventricular not AF requiring no intervention at present) which supports the suggestion that long term endurance enthusiasts should get their hearts checked, even later in life.
Thank you! Thank you for making this video. I have been thinking about this very issue and now understand what could happen (and may already has) by focusing so much on cycling. Running, swimming and weight work are my priorities now as well.
As a former triathlete I can recommend to supply cycling with running and swimming.
When the time are short or the weather bad, I go for running instead.
In the winter time I go for some swimming to.
I know swimming doesn’t create the needed impact but it helps training the upper body.
Jonas Vingegaard runs most mornings during race season, even on grand tours.
I'm a 61 year old guy that does a lot of bike touring. I did a 2100+ km tour last summer over the course of 24 days and came off the tour with what I considered to be poor muscle mass, especially in my upper body. Part of the problem was not being able to consume enough protein every day, but I think the larger problem was not starting from a point where I had good muscle mass to begin with. Since then, I've gotten back into resistance training as well as continuing with biking. It's helped to balance out my body proportions and increased my lean mass and reduced my body fat %. Planning another tour next summer of ~3100 km over the course of ~ a month. Will make a more pointed effort to consume more protein (which can be tough while on tour, since access to high quality food can be tricky when going through more remote regions) and doing some resistance training while on tour. Probably mostly bodyweight exercises (push-ups, chin-ups, etc.)
Very useful, thank you and please give us more insights 👍
I'd like to hear your opinion on MTB or rock climbing as complimentary sports to road cycling. The thing that gets me into them is they're "activities" beyond just exercise, which is also why I enjoy cycling.
If I was trying to just be fit I'd just lift or swim laps at the gym and probably save a bunch of time & money over cycling anyways.
I'm an avid cyclist of 40 years, but I always knew it wasn't enough exercise so I supplement it with walking and hiking as well as some weight training + daily stretching.
Is the incompleteness of cycling as a total-exercise mitigated to the extent that you're riding hills / mountains (w/ significant out of saddle time), & doing some hike-a-bike up very steep sections as a regular part of rides? This isn't the rosiest news, but I'm glad to know what you're presenting here! Could burpees be one of the quick / "easy" methods for strength training?
Single speed riding works well for forcing some low RPM out of saddle efforts on most rides. I gained significant leg mass and upper body and core strength from riding singular for a year.
Great video, just curious on your thoughts with regard to how 'impact' and eccentric exercise varies with regard to the discipline of cycling you follow. I'm an avid mountain biker who rides road when the trails are wet. I always felt like you develop more strength mountain biking from having to stand up, sit down, move your body and absorb drops/jumps. It's still not a substitute for going to the gym, but do you feel like it helps?
Now I understand why I can tell I need a rest/easy day more by going DOWN stairs than climbing them. Thanks!
Would the mountain biking elements like jumping or hard terain count as "impact" from point 4? 🤔
John i am long time viewer of the channel also a cyclist ! Cycling doesn't have a social aspect unless if you're going around town with shorts and a t shirt ! About shoulder flexion I have seen that to many people who sit on a desk as I do ! As far as the hip it's an easy fix(obviously before every session dynamic stretching and muscle activation) and walking(not running) ! Also during off season weights are usually the way to go ! During the season probably the eccentric movement not so easy to do ! Basically, cyclist don't get enough eccentric movement ! Do a video about it :) !
Is this just for road bikes?
I say this because MTB works the muscles in a very wide range of motions, I for example have a weak upper body by nature and find that get a lot better just with MTB and all it's demands!
Hip-hip, hooray!
there is no question how I ride is bad for me. every single day is race day
Maybe get a cruiser or Rivendell-type bike with flat pedals and it can be a different mindset for recovery or endurance rides.
You described me. I better do something about it.
FYI, "people in their 60's, 70's and even 80's" generally don't have the healthy backs nor the knees for free weight dead lifts and squats, particularly after a life of actual exercise. Probably lucky if we can do isolation work with those "machines."
Not buying that Concentric-Eccentric explanation (although cycling surely limits muscles used) : 🤔 1. Muscles ONLY work in contraction.
2. There's ALWAYS a muscle on the opposite side getting extended "eccentrically" (e.g. triceps on a biceps curl; hamstrings/glutes on quad press)
3. The ligament/tendon comments are IMPACT-type applications of force.
He doesn't actually say _anything_ until ~ 2:40