As an 800m track runner I went to the alpe d’huez (to cycle) and was able to almost sprint the first 3 km (from the start of the climb) and continue at a very high pace (racing the flats of the corners) to a time of 53 minutes (start of the village). The Telegraphe - Galibier the following day also went extremely well. I only felt a slight reduction in power above 2200m. Point is that 800m runners have a very rigorous training program because of aerobe anaerobe endurance capabilities. The upper body must be strong as well to be able to run coordinated with that kind of power. This makes the ideal mountain cyclist. Later on I was a much better cyclist but did less 800m training. It was difficult to beat the time I set the first time I ever rode a mountain (and the alpe d’huez).
Time on the bike(not necessarily in the saddle). I just ride and being a soon to be 58 year old short arse I do a ton of standing,sprints and climbing. I'm a piss ant but can get up the Alpe de Zwift in 41.59 all standing, totally destroyed at the end though. Great advice coach!! Oh and go Team GB in the Americas Cup !! But go better the Kiwis!
Hi coach! Several years back, you mentioned standing on one foot various "ballerina" moves other leg to the front sides back .. to increase leg stability. I have been doing this since then and also because of foot problems my physical therapists had me start standing on my toes, stand with my feet flat but lift just my big toes, then keep my big toes on the floor and lift the other toes. Over all i can now balance one foot for several minutes easily. Bonus - the foot pain i had is gone.
My strength training workout is: barbell squats, single leg step downs, single leg kettlebell deadlifts, machine leg extensions, planks, glute bridges. Those single leg exercises are soooo important for the hip stabilising muscles. Will rotate and fold in the split squats on my next series. I totally disregarded strength training previously bigggg mistake hence my cycling didn’t improve as much as it could have. Plus I had weak stabilising muscles
Would adding 1 legged squats be useful? Its an excersize i do fo strenght and core stability. Hard to balance at first. But it really feels like im engaging my core muscles. Your thoughts on this would be appreciated 😊
Hi Scott, this related to the heart rate video. How do I determine my FTHR from my Strava Heart Rate data? You mentioned it but i am to thick to understand.
kb swings are a very good exercise, slow motion squats(slow negative, a hold with a controlled positive) are good as they involve tut(time under tension) and les weight than you would think. Core work is also important and honestly all together it should not take up much time at all.
@@Phil-dx8rw As a rule of thumb, endurance sports need real strength training and plyometrics to improve tissue. Not bodybuilder type slow eccentrics. Not that you can't do those, but if you do it's for reasons other than to support your endurance sport.
@@sacristar not sure what you mean by real strength training, I am guessing you mean more like powerlifting. I happen to have a very deep history and experience with strength training, I was a competitive bodybuilder and did a lot of powerlifting for almost 20 years. Kb swings build a lot of functional strength and they work most if not all of the major muscles we use in cycling. Tut or time under tension works pretty well for true strength building and you getting the muscle used to being under load for longer periods of time like they will during harder efforts on the bike. In addition I know I said you can use less with than you think doing this but that does not mean you don’t try to go heavier. The goal should be to progress and add weight, reps or both as you get stronger. Speaking just from my personal experience this has worked very well and I am still improving at 51 years of age and I hope to hit my goal of 5w/kg in the coming months
@@sacristar another thing I should add is that since I come from a very deep background in strength training it is likely I respond better since I was much so bigger and stronger at one time and muscle memory is a real thing. For me when I do traditional squats I am at 3 plates for reps(deep) inside of a month and I don’t want to put on a lot of weight so maybe I am somewhat different in this regard but still I feel the training I mentioned has value even if it is to make people think
@@Phil-dx8rw KB swings are awesome. Counter to the other comment they definitely are not for altering body composition. They’re an endurance strength exercise to strengthen the posterior chain. Almost like a 5-in-1 exercise. Lookup Mark Wildman for further context if anyone else is reading this.
“Do you spend more time in a swimming pool/athletics track?” “Yes!” says the triathlete. “I mean no? No, of course not, don’t be silly.. ahem.. right… specicificif.. oooo, shiny bike thingy!” Silliness aside, your general points of diet, sleep, stability training, and a longevity-focused perspective become more critical with each passing year. Thank you for providing this straightforward, valuable content.
Thanks coach, brilliant as usual, just when I think you can't surprise me anymore you find me more work to do. Thanks for the T-shirt, medal, certificate and gold ticket. Loving the t-shirt, going to use it as a base layer for the winter. 🎉
Hey, I wanted to thank you for the 5 day challenge. I have really enjoyed listening to the motivational talks. Thinking about the cost of inaction has helped me already when it comes to challenging the 'emotional scar tissue'. I use my bike only outdoors and dont have any of the kit for the V02 max test. Is there a gym or brand of bike that can connect to software? I'd like to continue just reaching out for an additional bit of help or advice on how to not be part of the attrition! All the best
I see you only use bodyweight excercises for stability.After a few weeks you need to do almost unlimited reps to make any progress. Why not introduce some weights? Do some low bar squats to get the glutes going? Or that maybe is already overkill in regards to working on your stability? By introducing weights you can lower the rep amount and "gain" some time in the gym. Amazing content btw, this channel deserves a lot more subs!
@@pabtorre there af course extreme difficult bodyweight exercises. We just have to look at what all of the calisthenics guys are doing. But I meant in case of the exercises presented in the video. You can do 4 sets of 40 split squats or hold dumbells and do 4 sets of 10 and get the same results from a volume standpoint. But the latter takes less time.
The real question is, how much time should me spend on strength training? For a amateur rider who has 6-8 hours(5-6 training sessions) a week, will reduced cycling time affect my performance?
It helps my dad. As more of weekend warrior I can't really do the same hills as him. He doesn't really push himself on the commute either. He just casually pedals along on an old 90s mountain bike with flat bars but you still can't argue with simply logging the hours.
Don't forget to join my 5-Day Bulletproof Cyclist Challenge. Hope to see you there 😉
challenge.bulletproofcycling.com/bYTr
As an 800m track runner I went to the alpe d’huez (to cycle) and was able to almost sprint the first 3 km (from the start of the climb) and continue at a very high pace (racing the flats of the corners) to a time of 53 minutes (start of the village). The Telegraphe - Galibier the following day also went extremely well. I only felt a slight reduction in power above 2200m.
Point is that 800m runners have a very rigorous training program because of aerobe anaerobe endurance capabilities. The upper body must be strong as well to be able to run coordinated with that kind of power. This makes the ideal mountain cyclist.
Later on I was a much better cyclist but did less 800m training. It was difficult to beat the time I set the first time I ever rode a mountain (and the alpe d’huez).
Time on the bike(not necessarily in the saddle). I just ride and being a soon to be 58 year old short arse I do a ton of standing,sprints and climbing. I'm a piss ant but can get up the Alpe de Zwift in 41.59 all standing, totally destroyed at the end though. Great advice coach!! Oh and go Team GB in the Americas Cup !! But go better the Kiwis!
the jokes are just getting better coach
Hi coach! Several years back, you mentioned standing on one foot various "ballerina" moves other leg to the front sides back .. to increase leg stability. I have been doing this since then and also because of foot problems my physical therapists had me start standing on my toes, stand with my feet flat but lift just my big toes, then keep my big toes on the floor and lift the other toes. Over all i can now balance one foot for several minutes easily. Bonus - the foot pain i had is gone.
Greetings from Bulgaria!
My strength training workout is: barbell squats, single leg step downs, single leg kettlebell deadlifts, machine leg extensions, planks, glute bridges. Those single leg exercises are soooo important for the hip stabilising muscles. Will rotate and fold in the split squats on my next series. I totally disregarded strength training previously bigggg mistake hence my cycling didn’t improve as much as it could have. Plus I had weak stabilising muscles
Scott we talked on zoom while back about coaching, is there anyway I can email you? I need help being able to ride the bike again after lung damage.
coach, is 1400 watts max power good for 14 yo and 62kg of body weight? 1200 watts for 5 seconds
Coach, zis video est bangin. Much love my friend
Ha ha! I just uncrossed my legs 😅
Would adding 1 legged squats be useful? Its an excersize i do fo strenght and core stability. Hard to balance at first. But it really feels like im engaging my core muscles. Your thoughts on this would be appreciated 😊
Bulgarian split squat is a 1 legged squat.
Hi Scott, this related to the heart rate video. How do I determine my FTHR from my Strava Heart Rate data? You mentioned it but i am to thick to understand.
I was trying to decipher “quasi-modal” for a sec!
No strength training was performed during the making of this video 🙄
Scott......I fucking love you! Cheers mate. :)
How many reps and sets of each excercise should be done
Coach don't you have to be a bit forward leaning doing those Bulgarian squats? You are more working the quads than the glutes
Or change something. He definitely looked like the quads were doing the work instead of the glutes from the way he looked while doing those squats.
kb swings are a very good exercise, slow motion squats(slow negative, a hold with a controlled positive) are good as they involve tut(time under tension) and les weight than you would think. Core work is also important and honestly all together it should not take up much time at all.
@@Phil-dx8rw As a rule of thumb, endurance sports need real strength training and plyometrics to improve tissue. Not bodybuilder type slow eccentrics. Not that you can't do those, but if you do it's for reasons other than to support your endurance sport.
@@sacristar not sure what you mean by real strength training, I am guessing you mean more like powerlifting. I happen to have a very deep history and experience with strength training, I was a competitive bodybuilder and did a lot of powerlifting for almost 20 years. Kb swings build a lot of functional strength and they work most if not all of the major muscles we use in cycling. Tut or time under tension works pretty well for true strength building and you getting the muscle used to being under load for longer periods of time like they will during harder efforts on the bike. In addition I know I said you can use less with than you think doing this but that does not mean you don’t try to go heavier. The goal should be to progress and add weight, reps or both as you get stronger. Speaking just from my personal experience this has worked very well and I am still improving at 51 years of age and I hope to hit my goal of 5w/kg in the coming months
@@sacristar another thing I should add is that since I come from a very deep background in strength training it is likely I respond better since I was much so bigger and stronger at one time and muscle memory is a real thing. For me when I do traditional squats I am at 3 plates for reps(deep) inside of a month and I don’t want to put on a lot of weight so maybe I am somewhat different in this regard but still I feel the training I mentioned has value even if it is to make people think
@@Phil-dx8rw KB swings are awesome. Counter to the other comment they definitely are not for altering body composition.
They’re an endurance strength exercise to strengthen the posterior chain. Almost like a 5-in-1 exercise. Lookup Mark Wildman for further context if anyone else is reading this.
Eccentrics are important for tendon health. That is important for endurance, especially runners
Cycle more! Love it!
really cool take coach!
Coach….you are Hilarious!😂 And SO Motivating! 💪💪
“Do you spend more time in a swimming pool/athletics track?” “Yes!” says the triathlete. “I mean no? No, of course not, don’t be silly.. ahem.. right… specicificif.. oooo, shiny bike thingy!”
Silliness aside, your general points of diet, sleep, stability training, and a longevity-focused perspective become more critical with each passing year. Thank you for providing this straightforward, valuable content.
Thanks coach, brilliant as usual, just when I think you can't surprise me anymore you find me more work to do. Thanks for the T-shirt, medal, certificate and gold ticket. Loving the t-shirt, going to use it as a base layer for the winter. 🎉
Hey, I wanted to thank you for the 5 day challenge. I have really enjoyed listening to the motivational talks. Thinking about the cost of inaction has helped me already when it comes to challenging the 'emotional scar tissue'. I use my bike only outdoors and dont have any of the kit for the V02 max test. Is there a gym or brand of bike that can connect to software? I'd like to continue just reaching out for an additional bit of help or advice on how to not be part of the attrition! All the best
This video was way more enlightening than I was supposed to be when I started watching it. Great! 👍
I see you only use bodyweight excercises for stability.After a few weeks you need to do almost unlimited reps to make any progress. Why not introduce some weights? Do some low bar squats to get the glutes going? Or that maybe is already overkill in regards to working on your stability? By introducing weights you can lower the rep amount and "gain" some time in the gym. Amazing content btw, this channel deserves a lot more subs!
I'm yet to see anyone doing unlimited Nordic curls... Or pistol squats...
@@pabtorre there af course extreme difficult bodyweight exercises. We just have to look at what all of the calisthenics guys are doing. But I meant in case of the exercises presented in the video. You can do 4 sets of 40 split squats or hold dumbells and do 4 sets of 10 and get the same results from a volume standpoint. But the latter takes less time.
Ok coach I got the push-ups but the plank is killing me. Thanks for the tips. They are helping me
Second
Yewww!
What frequency should these be performed? Also, can you help us sort reps and sets?
Just got my medal tshirt and certificate 🎉thanks coach!
Love your videos coach even when it’s speeded up
kaiser soze...just platinum
The real question is, how much time should me spend on strength training?
For a amateur rider who has 6-8 hours(5-6 training sessions) a week, will reduced cycling time affect my performance?
You only need 2 session a week to get the benefits. It’s not just performance but also injury reduction from overuse injuries from cycling.
love your comments
❤️🇰🇪👏🏿
Does a 5 day a week commute to work help? 20km in total
It helps my dad. As more of weekend warrior I can't really do the same hills as him. He doesn't really push himself on the commute either. He just casually pedals along on an old 90s mountain bike with flat bars but you still can't argue with simply logging the hours.
How can anyone be strong in Scotland 😅 try Colorado!