Top Leg Workout Tips To Make You A Stronger Cyclist
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- For us cyclists, our main source of power is our leg muscles. By having strong legs, we can put out more watts to climb faster and sprint faster. By riding, we build muscle, but we can complement this with off-the-bike training too. Hank went back to the gym to visit bodybuilder Brad for some top tips on leg workouts for cyclists.
00:00 Intro
01:17 Stretch your muscles
04:07 Leg extension
06:10 Leg press
08:34 Squats
12:01 Walking lunge
13:15 Calf raises
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Do you do any off-the-bike strength training?
Yup. I was convinced to start by Dylan Johnson who comprehensively went through the science behind why a cyclist should lift, and why its even more important for older (like myself 😞) riders. Was lucky in timing too - watched his videos and bought a squat rack and weights just before lockdown 1 disrupted the supply chains and made them very expensive and hard to get. Daily gentle morning routine with one hard proper session weekly.
Yes
DEFINITELY! As a masters/veteran athlete (50), I find that I ride stronger and feel better if I take the time to lift weights and do other off-the-bike workouts. It doesn't have to take a long time, and it definitely complements the on-the-bike efforts.
Hey guys, first off, I love the effort here. Strength Training, while it's finally becoming accepted in the cycling world, still has a lot of myths and misconceptions about how to do it for cycling improvement, not just weight room gains. That said, this video is missing a TON on how to properly strength train for cycling/cyclists, and is proliferating the very outdated thought that we only need to focus on "legs and core", as well as following a bodybuilder approach (appropriate here, as you DID get a subject matter expert on that side of things!), which requires a very different training approach than performance improvement in-sport.
More than happy to arrange to come on again, so we can talk how to strength train for performance gains on the bike, not just in the weight room, as I did in Feb 14, 2019 to fix Hank's Pushups (the GCN Show). I've since published a best-selling and most in-depth book on the matter, and have a lot to share, which is so far from this.
Again, a solid effort, just missing a lot of the modern-day approach that has helped push our sport forward.
Let's do it again, but better?
P.s. I'm also the Strength Coach for a National Track Cycling program, which just this year placed riders in the top 12 and top 8 in this years UCI Track World Championships, and am not just a "theorist", but rather a practitioner with almost 20 years in the cycling world. 😎
First of all: I‘m big fan of GCN and cycling enthusiast. HOWEVER: I‘m also a licensed fitness trainer and there are a couple of things in this video that i wouldn‘t recommend doing. First of all: Static stretching is not beneficial before working out, instead I would do dynamic stretches or some light cardio. I Also woulnd‘t recommend beginners to start out with hypertrophy training (8-12 reps), instead I would start out with a higher number of reps and lower weight, so your body has time to adjust to the movements without adding to much load, as this can increase the risk of injury. To the structure of the workout: it‘s usually best to start with compound movements (like squats) before doing any isolation moves. Regarding correct form: There were a couple on important aspects missing. For example: never lock your knees on leg press (like hank did), this is bad for the bones and cartilage in your joints and can lead to serious injuries, especially with heavier loads. Maybe get a real trainer next time, who is educated on that kind of stuff.
Thank you for putting out some real information. They really should get a professional not a big guy and just trust what he has to say
Although I am not a licensed trainer, I can only agree with all of those things, general principles from strength training ;)
I was really surprised to see them start with static stretching. There are some pretty reliable studies showing the static stretching pre workout can reduce muscle recruitment
This trainer does’t know what he is doing.
Agreed! I usually start out with a few minutes on the treadmill, or the indoor track (5 - 15 minutes,depending...) before stretching or going into any weight training regiment. Also, safety equipment is important. It's important to have collars on your barbells to stop the weights from falling off and the barbell potential launching to injure anyone close. Also was Hank wearing a belt under that sweatshirt? It's important to protect your lower back for everyone, and especially for gym noobs. Squats are very effective and also way to easy to get wrong, which could lead to serious injury. I'm sure that the trainer wasn't all that bad, but editing video for content by those less familiar with proper gym etiquette can really send out the wrong or confusing messages. Stay safe all!😊
I love the bit where he puts the pin in the whole stack for leg extension then the video shows him lifting only 5 plates! 😂
Are you talking to the right guy? How about the strength coach for the national track cycling team? Dynamic stretches for warm up, static for pre-determined problem areas.
I hate to be o e of those arm chair critics but this routine inc sets and reps is more of a body building routine than a cycle specific one. Brad is a body builder and obviously in amazing shape but I would suggest speaking to a non body build personal trainer or S&C coach for specific training mechanics. This could be such a useful part of your channel but it’s like getting a PE teacher to write you a cycling specific physiology program…same field but not close enough to be really helpful to joe public. The squat could have a 10 min video on its own in relation to warm up drills, foot positioning, reps, sets, volume and basic goal of the movement.
This isn’t a dig at Brad. As a body builder he looks awesome and probably has amazing knowledge..:I’m just suggesting getting someone more related to this field
Take a look at Dylan Johnson's videos - he has a couple dedicated to lifting for cycling where he comprehensively reviews the science for what would be ideal for a lifting programme for cyclists...
@@frazergoodwin4945 yeah, seen those 👍🏼
Well said
Static stretching when your body is cold is usually a bad idea, better to do a light run on the treadmill or get on the rowing machine.
Also static stretching is not recommended before strength training, it makes the stretched muscle weaker for a while. Dynamic stretches are ok after a warm up.
Thank you, I didn’t know this 😎
Exactly I would have expected him to know this and I am really disappointed they put this video out with this misinformation
Totally-or even just some dynamic stretching like you’d do before a run or cycle. Madness.
cycling to the gym might just be enough of a warm-up for leg training. ;) unless your gym is 20k away.
Great video! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!
I would start with the compound movement (squat) and finish with the isolation movements. Also static stretching before strength training is not recommended. Start with a warm up and maybe do some dynamic stretches.
Great tip Markus! Do you mix up the riding and the gym? 🔎
@@gcn Yes I love lifting.
as a cyclist you should aim for strength not hypertrophy. max 6 reps. also you could include more excercises for your harmstrings. yes you don't pull that much on your pedal but to have "balanced muscles" helps to avoid injuries in the long run
Great tip 🙌
I was hoping someone would mention this. Also rests of 3-5 min between sets to maximize strength gains.
As a cyclist, you want to maintain an optimal strength-to-body weight ratio. Bodybuilding is completely the wrong way. A cyclist needs strength gains with as little mass gain as possible.
Love the workout, glad to see Brad back on your channel definitely need to get him back in the cycling gear now!
Right off the bat, never stretch cold muscles unless you're trying to tear them. Warm them up first. At the end, Hank says calves are important to pull up on the pedals. No, calves push the foot downward, tibia muscles pull upwards.
Hank is a silly bot 🤦♂ maybe he needs more time with Brad!
Tearing my anterior cruciate ligament turned to work out pretty good for my bike performance, as it pushed me to go to physical therapy twice a week (which is pretty much weight training). FTP went up from about 250 to 300-ish, now 7 months after surgery (sidenote: with almost non existent upper leg muscles 2 weeks after surgery (: ). Especially the shorter/harder efforts are more powerful obviously. I intend to continue the training when physio is over, but I'd do more 1 leg variations (then also the required weights are lower so I can do them at home with dumbbells/backpack). Like split squat instead of normal squat, 1 leg deadlift, 1L calf raise, 1L glute bridge, etc.
Recently my therapist introduced me to sissy squats. Funny name but great exercise, also works the core because of having to keep balance. All you need is a wall to help you keep balance at the beginning. Look it up, great one and trust me much harder than it looks.
Also don't do static stretching when not warmed up as commented already.
Definitely want to see more Brad vids. Knowing how to perform exercises correctly is a must if you don't want to hurt yourself
Great topic. I love strength and conditioning work off the bike.
One thing I’d suggest for viewers is that if you’re new to squats with weights on your back, starting at 60kg isn’t a smart idea!
There are lots of squat variations, a good one to begin with is a goblet squat. It’s worth doing your research and learning as much as you can about good form and putting a good workout together before jumping into it.
Correct me if im wrong. Shouldnt you do dynamic stretching preworkout and static stretching after?
Great vid. Brings back memories of rehab. from a dislocated knee which obliterated my acl/pcl/lcl/mcl. One thing my surgeon and also my physio stated to me is not doing leg extensions. It's appropriate for body building or kickers but not anyone else. The possible knee damage from doing leg extensions is VERY high. I relearned how to walk and keeping up my PT for 17+ yrs so I don't go back into a wheelchair.
Ride On! 🚴♂🚴♀🚴
The leg exercises I feel have had the most transfer to my cycling power are variations of single leg / split squats. These plus glute bridges really help to give you strength to get on top of a pedal.
Are you doing these exercises? 🔎
@@gcn I do them a few times a week.
This exercise helps reduce my lower back pain. For me it addressed muscle imbalances in my core.
Glute bridges? I don’t have those on the list of exercises I do when I hot the gym. Will add them and ser what happens.
Well, this has made me feel a whole lot better. I'm 62 (cycling for the last 40 years). I do almost all of these exercises every other day when I can, as well as upper body work (just finished today's). My gym uses e-gym machines (no physical weights but internal electromagnets set to each member's settings with a wristband). We have free weights too for lunges and squats. It's been absolutely brilliant for me, both from a cycling (I don't suffer with back pain anymore!) and general mobility point of view, as well as my recovery from leukemia, diagnosed a year ago.
Do you do weight training and cycle on the same day?
@@stevenking9357 No. I try to do each on alternate days but at this time of year I don't always achieve it. I'm actually doing more gym work, although I do cycle to the gym occasionally!
@@ianlaker9161 Thanks for the reply, that's very helpful. I'm 67 and I just tried doing gym work in the morning and my smart trainer in the evening, and I didn't have much left in the for the cycling portion. I was in a crash and suffered a broken clavicle, so I'm trying to get back into shape.
I wanna go do legs now! Great video, really like these body building crossover one's
Yes, I strength train all year round - and have done for some years. But I don't trash my legs following a Bodybuilder's leg day programme... which has a different aim. Some leg work, some upper body work, some explosive work.. just enough to see improvements but not so much that I'm too tired to ride.
Periodize your strength training and take and off-season from the bike. You'll see more gains.
@@MountainVisions I do periodize strength training and take an off-season from the bike.
Sounds like you are doing it right. I agree that the 8-12 rep on the body builders hypertrophy plan isn't ideal for cyclist. We should be looking to improve strength, specifically. 3-6 reps is ideal for that, especially on the compound leg exercises. 6 puts you right in the grey area of strength and hypertrophy, so you may gain some size but it will be more about strength.
@@MountainVisions part of the problem as I see it is that cyclists get to October/ November and head to the gym with the aim of lifting as much weight as possible and end up posting on instagram about their DOMS for a week afterwards (this off season there seems to have been a proliferation of it in the women's professional peloton!). If you're coming from 8-10 months of not strength training the body just isn't prepared for it. Cyclists' strength training ages are generally really low (x years of 2-3 months in the winter at best), so the better advice is to get into the gym, learn the movements with body weight, and then gradually build up to developing strength in that lower rep/ higher weight range that you mention. It's a pretty dull (but effective) approach to strength training - and as a result doesn't get much traction on social media! I can't believe they put 60kg on Hank's back in an introductory video - we know that cyclists have strong legs, but we're just not used to externally loading ourselves in the same way that a bodybuilder is. It's frustrating as there are so many on bike gains to be had from a well thought out strength plan.
I agree with you.
A bodybuilder's main goal is muscle growth, a cyclist's is to increase strength. Cyclists should train like powerlifters: Only 5 to 7 reps per set.
Dudes, Brad absolutly is king of muscle-training, perfect stability and execution and funny as well - really want to see more :-) !!!
Wow! Thanks for the flashback! I haven't done that leg routine in years. It should be also mentioned that your legs need to be kept in balance. So the muscles on the front of your shin are also important along with the insides and outsides of the upper legs. A good pulled groin muscle will stop you from being able to do anything, and for some time too. Very important to stretch those muscle groups as well as build it up to make it all, to include your hips, truly bulletproof! Yoga really works well for that too, BTW. 😊❤
Thanks to Brad for very helpful info.
Thanks Brad! ❤️
I had leg day this morning. I’m glad to see that my program has all of these exercises
I don't know a lot about strength training, so I have been trying to learn and incorporate it in to my training(at home with only dumbbells and body weight so far). However one thing I think should be mentioned from what I have learned from other body builders. Is if you use a leg press, DO NOT lock your leg at the top of the press, this can be very bad for your knees as it puts inverse weight on the knee joint(i,e trying to bend the knee in the opposite direction it should), I have seen videos of people doing this and snapping the knees backwards. As with any exercise, you should learn the correct from before adding weight.
Yes your correct please don't lock your legs out... Maybe we need to get hank a PT, teach him some proper form 😬
There's no problem locking out for nearly everyone. th-cam.com/video/_YyrJAnoXwc/w-d-xo.html
I was saying 'don't lock your legs out' as Hank was doing it!
Very helpful! I prefer to do 'Goblin Squats' with a medium dumbbell (10kg?) tucked under my chin. Don't go too low so that your back stays straight. Hold in the low position for a slow count of 3. Power up, slow down. I'm not flexible enough to get a barbell behind my head!
Thanks both ( and those behind the scenes), a gym can be a daunting place for us weedy slim cyclists
I love both cycling and weight Training. Find for legs it's very beneficial for upping power on the bike. 👍Enjoyed the video, keep it up 👌
Great to see Brad back.
Brad's back! Well timed video.
Great ideas. Possibly suggest a video showing how to get equivalent targeted training if no big gym equipment like the bar and leg press available. Really enjoy the channel. Keep ‘‘em coming!
Hopefully you should be able to do this at any gym. Maybe we'll get Brad back and see if there any any body weight home exercise that can be done anywhere 🙌
Lots of squats and single leg variations will be your friend!
I love the message of this video, and Brad is an absolute beast in his sport. But...his sport isn't cycling. There are much better movements that target what a cyclist needs, including loads of unilateral movements that are essential for getting stronger on the bike. I'd love to see you bring on a coach/trainer who specifically works with/writes programs for cyclists.
Thanks, I need all the help I could get!
Happy to help! Will you be doing this workout? 🧐
I would so like to see Brad back on the Global Cycling Challenge.
What should we have him do next? 👀
@@gcn Have him do core exercises to show cyclist how to strengthen their core.
Although all these exercises will reap strength gains for most people, they aren’t all really applicable for cyclist. Concentrate on compound movements targeting cycling specific areas. Squats, one leg lunges, Bulgarian split squats, deadlifts - kettlebell swings etc. additionally anyone who has a sit down job (like me) needs to pay attention to hip flexor movement and glute activation. Research has also shown that going heavy is the way to go, and the older you are the more benefit there is to this - however you need to build into that, there will be a ton of stress going into the connecting tissue, which if rushed can lead to injury. Aim ultimately for a 4-6 rep range, no need for 1 rep max reps. No need for Calf raises, Our Calfs during the pedal stroke are used as a connection to transfer power - they are not in themselves generating power. I like the video though, as a former 16st 7lbs power lifter now 12st cyclist I can see how a bodybuilder would recommend these exercises
Nice tips! 🙌 Thank you!
Nice wee video showing what workouts to do. One thing though, I noticed and someone's picked up on. I was told by my PT a few years back, never to lock the knees on a leg press, as this could potentially lead to a serious injury, which he has seen himself happen.
Always appreciate seeing ways to supplement my workout, and to see that at 64 I am more flexible than Hank! Never saw that coming.
Weight training does that. I've seen 300+ power lifters with more flexibility than gymnasts.
Always good to incorporate some strength training into your cycling routine. Would be cool if you did this video with a power lifter not a bodybuilder. I think as cyclists we are way more concerned with strength over hypertrophy.
new challenge for Hank, "can Hank reach his toes in one week"
Bring brad back on he is nice and calm. Great approach
When I was my strongest I back squatted 800lbs to depth. Was also dead after cycling 8km though. I find now more explosive body weight training is beneficial for cycling
05:54 Imma do the whole rack of weights even though I don't know how much it is, but I bet it will impress Hank. 05:59 proceeds with a much smaller stack. This kind of silliness is why I don't miss going to the gym.
I can't believe this guy touched the floor like that lol!! Lets go Brad!!!!! Can't wait for the next cycling video!
The guy is an enigma 👀 muscle and flex 🙌
Brad is good! More like this separate strength training and stretching. At least one episode of just stretching for cyllists
Plenty of bad advise here. 😅
Please warm up before you lift. Please don't stretch before, especially no static stretches. As a warmup it's better to do some few reps with low weight and work yourself up.
First off, GCN you guys are the best and are always helpful. What I'm about to say does not come from a place of hate, also this is probably more on the bodybuilder as he really should know better. But I really did not expect you to be doing static stretching without a warm up and before your strength training. This is not 2000 anymore. This information is out there and easy to access and understand. You should static stretch a muscle only when the muscle is already warm. This will lead to you not being able to perform exercise with full strength and making your muscles temporarily weaker therefore leaving gains on the table and making yourself more susceptible to injuries. Please correct this somehow for the people that do not know
@0:45 now that's rad rapper bling Hank's got round his neck! 😆
I keep my fitness levels up with a stationary bike during the cold season as I am a tropical person 😅 and watch my bike rides through the year to keep focus. Cheers lads
Will you be trying any gym work? 🤔
@@gcn I get some dumbbells routines for strenght and yoga exercises for a good stretch 💪 at home
What I have loved about cycling since covid has been the amazing development of my thighs and the slimming down of my calfs. Really any women who want shapely legs should take up cycling.
I like to start heavy with the Squat, then leg press or bulgarian split squat, followed by a variation of deadlifts, and finish with the leg extension last. I don't usually see any need for calf raises but will sometimes throw these in during off season.
Before a workout I will do dynamic stretching as static stretches should only be done afterwards.
No wonder you're so bloody strong on TWC Crispy!!
@@PeterWatson-ib1sv it's no secret. Sometimes I'll even do a leg workout on Monday night!
I am doing squats three times a week (up to now 77 lb on a curl bar 6 sets with 20 repitions, my body weight is 133 lb/5.8 ft), usually on monday, wednesday and friday; on tuesday, thursday, saturday and sunday I go for short and relatively slow rides, as the legs are to tired, with longer rides, I will start in february. According to the weather, I can change the days, to do the strength training on days with bad weather. Unfortunately, I am a hardgainer, so for me, it is far not sufficient just to ride, and also to take care of not riding to much in the moment, so the strength training ist not countereffected by the endurance training. In the season, I only can do a little bit of strength training, otherwise the legs are to tired for fast(er) rides. Now in the off-season, I will have to try to increase the used weight as quick as possible, but I have to take care of a carilage damage in one knee, and also some problems with my heart which occured right after the covid-vaccination :((. It is like balancing on a razor blade... But without any strength training, I become slower on the bike. Next year I will have the worst day in a man's life: the big five o. I were great if you cold go more in details, concerning different metabolism types, as hardgainers for sure need to train in different ways in comparison to soft gainers - those guys (and girls), that on the one hand only need to take a look at cattlebells and co. to grow muscles, but on the other hand olny need to take a look a a cake just to get 2-4 lbs more body weight.
10:55 - eyes forward lad ;)
Yes, and should warm up before static stretching.
I remember from kick-boxing how critical warming up/down is to looking after your legs. Also how much strength you can just get from stretching itself. Still knackered my knees, but hey!
Not fully covered here, but putting an emphasis on correct, strict form and movement in any exercise, is the safest way to achieve gains. If the form is correct, then you'll gain strength and endurance in any sport. Example: Hungarian fencers, high level candidates, (I was told by an Olympic fencer many years ago) practiced only footwork for two whole years before picking up a sword.
cold stretching.....old school no no. warm up legs on the stationary cycle then go lift.
I'm a fan of the leg press. Depending on the position of your feet on the footstand, you can target more the quads or the hamstrings, the adductors, the abductors and the glutes. I always run and or cycle before and after every power session. In that way, also exercises that tend to have a less pronounced motor transfer can give you real advantages in running/cycling.
Did a leg day 2 days ago, as someone with back problems I'v been doing the hack squat machine to help protect my lower back also I'll do a kettlebell squat 5 sets of 15 or tabata, you can get a killer burn and not risk your lower back as much
Great to hear you are enjoying the mix up the sport with some gym work 🙌
Whats even more safe for your back is a belt squat, it takes your back almost entirely out of the movement
Good video! Maybe interview a track sprinter to see what they do.
Surely, you'd do the squat and leg press which are compound movements before you do the leg extension which is an isolation exercise.
Bro, you got my attention 😊👌🏼thanks for the update!
Hope the video helped 🙌
Hank touching his toes is the most validating thing I've seen in a youtube video.
How do you shrink your calves? I notice the GCN presenters all have really nice aero skinny calves but I've struggled to make any headway.
As plenty of others have said, warm-up before exercise, warm-down and stretch AFTER exercise.
DO NOT stretch before exercise. Quick way to injury.
I would have to disagree with Matt. I had to relearn how to walk after a bad accident and my Physio always had me do a 10min warmup, stretching, PT, ice, done for 3x/wk over 11.5 months
static stretching should only be done after. Dynamic stretching can be done before exercise as part of your warmup th-cam.com/video/2ZklteN7iyM/w-d-xo.html
@@ridealoha2717 warm up includes activities to increase your range of movement.
These aren't stretches.
@@crispyrad nope. That is one of the worst videos I've ever seen 😂😂😂
@@ridealoha2717 apologies, I should have put a more comprehensive reply.
Your physio was putting you through a rehabilitation programme.
They were trying to return your body to as normal function as possible.
This is different from when you're warming up to exercise when you're fully fit.
I can't believe no-one has mentioned box step ups. They would have to be the closest exercises to mimicking the pedal stroke. Forget leg ext. Bulgarian split squat, deadlifts, squats & lunges. Using a combination of strength reps & endurance reps. My cycling/FTP has improved noticeably.
Edit: The leg ext is the only one I've listed above I don't do.
I have a virtually identical set of exercises, without barbell squats, due to pain in the lumbar spine. It would be useful to exercise for the biceps muscles of the thigh. Best regards
Great to hear you enjoy this workout 🙌
I'd like to see Brad again doing aero testing.
People often mention aero is 80 percent human, 20 percent bike but is that an average or for a pro cyclist?
GCN trying to shoehorn Brad into an aero position would be a great video. Not all of us who enjoy cycling have the fine physiques of SI and Ollie, the noodle arms and narrow manly chests 🙈
It would be interesting to see the aero ratio of body builder to bike compared to the likes of slippery Ollie. Love ya 😘
I have the shoulder and upper body profile of a literal door (with a keg bolted to the front of it, but I digress 😂) and I'd be super interested to see this sort of stuff. I'm nothing but a wind block for my mates, even when I try to get down aero, especially with wide bars.
@@evigvandrare I often describe myself as a gorilla on a bike 🦍 😂🤣
Not far off the circuit I’ve recently started doing just I include some core work too. Only problem I have is how sore my legs are for days after a decent lower body workout, takes 3 to 4 days to get over it during which time my runs and rides suffer .
Have you tried lowering your amount of reps so that you've got more left in the tank on the following days? 🤔
than you're going too hard in the gym. Don't go to failure. start easy and increase your weight every 2 sessions. The addaptation you get from damn sore legs is kinda the same but you don't need to recover that long =) it's ok to feel it the next 1 or 2 days but not if you start to walk funny :D
@jonathan weatherill, Unfortunately, that's correct. This is the challenge and problem with bodybuilding style workouts for cyclists. A bodybuilders approach is 3 days in the gym, with a full days recovery in between workouts in order to allow the tissue adaptations they're pushing for to occur. Bodybuilders tend to do a "classic split", which means you have 5-7 days between hitting the same body parts, as the tissues need that much time in order to recover from the work you've done and how you've stressed the tissues.
Strength training for performance- cycling or otherwise- is a very different beast/ approach.
Stretching before is not advised, it reduces strength. Also skip the machines and focus on the compound lifts: squat variations (back, front, Bulgarian split, etc.) 4-8 rep range. ROM is key, try to go as deep as you can to at least match the hip angle of your most aggressive position on the bike. Skip the calves, we don’t use them significantly in the pedal stroke. See Dylan Johnson for better and more detailed info on how cyclists should be spending their time in the gym.
Stretching before doesn’t reduce strength per se…static stretching does but only for about 7-10 minutes. Dynamic movements improve mechanics and so I’d be dubious of most people going into a squat without effective mobility drills first.
But as you say, stretching then sitting on a machine which requires no improved range of movement makes little sense
Was formulating this exact response. Thanks for saving me the time!
Stretching this much not really needed, but like warming up is good form.
Some deep range of motion body weight stuff etc.
@@zebeddy yes, agree
@@ninjaxd9050 for sure
I appreciate the time to cover the topic and I'm sure Brad is a solid guy, but there's some methods and exercises here I wouldn't recommend at all for the average gym enthusiast or even a pro.
For those looking for both good gym and home (little to no equipment) leg workouts, Id check out Jeff Cavaliere at Athlean-X.
I'm not paid to endorse him and have no affiliation. Just trying to help people avoid injuries and build strength and muscle responsibly.
Great tips for building leg strength, unfortunately too late for Lloydy 🤣
Wishing him a speedy recovery, anyway.
I'm short and chunky-ish (1.70 m & 68 kg). When I pedal the strongest I inevitably end up standing on the pedals. I cycle about 10-15h weekly and feel, during my longer rides, that it's my upper back which gets tired (not my legs, arms or chest). I guess I like to pull on the handlebars (like sprinting) a lot. Would be cool if you could show us exercises for said area. Cheers!
I do more mountain biking which is harder on the back and upper body than road cycling. I found that squats helped me a lot with back strength.
Rowing machines are great, just have a Google about how to row with the best form.
Try the seated row machine at the gym. I like this because the machine supports your torso whilst you do the exercise so there’s a lower risk to hurting your lower back whilst you’re doing it.
Compound lifts work well too like squats, and deadlifts (done correctly - which means a lot of time spent on TH-cam learning the correct form from people like Mark Rippetoe). I like prone barbell rows but that equipment isn’t in many gyms, so dumb bell rows supported on a bench are a good alternative.
“Face pulls” are great, on a cable row machine. There’s some exercises that build your “straight arm scapular strength” that are great. Have a look through the content by Jeff Cavalier on his AthleanX channel. He show you the correct form and how to build it into your workouts.
@@aisotton I used to mtb back home (Latin America, where we have plenty mountains) but now I'm in flat Belgium. I'll give squats a try, thanks!
@@scrumptious9673 Thanks for your advice. I follow Jeff from Athlean X too and am also a firm believer in face pulls :). When I was younger and worked out at the gym, I loved rowing machines. I should go back to it now in winter.
Most important before stretching warm the body up with some cardio and then stretch. Don't stretch cold.. Get tht body warm first wit about 20-30 min light cardio
Great effort Hank. I would take those squishy sole trainers off for squats tho, help stability in a flat, hard sole shoe or bare foot.
Nice tip. spoken from a true Gym fan? 👀
@@gcn was a consistent gym go-er then found a love for cycling and trying to balance the 2 right now, great video yet again GCN!
I'm 65 and I've always been a big believer of leg strength exercises off the bike.
Sounds very sensible Steven! 🙌
I wish you could go Tom Dumoluin, who is into mixed martial arts now, and see what exercises he does. That would be fascinating.
Yes for me leg weight training with barbells , dumbbells & resistance bands have made a large difference & as a result I picked up a fair few KOM’s as it’s been good for short strong blasts. However I would say that the legs in the thumbnail has probably used sustanon 250
Funny enough I love leg days. Yep! I'm weird! Brad is clearly an expert and demonstrated a great routine. In fact, it was one of the best instructional demonstrations I've seen. Anyone following this workout is going to see definite improvements in overall leg strength as well as core strength too. It's really all you need.
Great video Hank and Brad.
Glad you enjoyed it 🙌 Tough work out this!
@@gcn it really is hard. thing is, just like cycling it never rally gets easier, you just get stronger.
Practically the same session I do every week as it goes and in the same way too so know it works..
Thanks for reply:)
2823.27 og
Good exercices but you don't say (almost) anything about the number of series and repetitions. How different are the workouts if you want to improve your sprint power? How many workout sessions per week/month? Is it better to choose the workout day after a day when you had your FTP session (or a long ride, or rest day....)? Could we do some workouts just after (or before) a ride? Which ones? When do I see improvements (3 months, 6 months,...)? I think that you need to make at least another video to answer all of these ;-).Thanks
i mostly do leg presses and squats, maybe abit of calf raises
How does that change your cycling ? 🤔
@@gcn idk tbh, still learning about muscle development, after all im 13😂but i do enjoy cycling without a doubt
For cyclist without any Strength & Conditioning experience is best to work on the bodyweight movement first. I wont recommend any static stretching prior to S&C it will turn on the muscle spindle and Gogi tendon in which will affect the performance during the session.
Check out Sean Kelly’s after he won Paris Roubaix . Better yet check out Harry Houdini, that dude was ripped.
I could also suggest if you are doing leg weights is not to use running shoes not optimal for lifting or pushing heavy weights. I find basketball footway are most suitable as they have a more rigid sole.
Great tip, Looks like Brad was in a nice pair of Jordans 👀
question here: do quad extensions translate into pedal *pushing* power?
Pistol squats(one legged squats) are recommended, when done safely 🙏
Leg extensions, dude put the pin for all the weight, but the next clip he was only lifting a third of the stack of weights. 😂
Backwards hat Hank should have a chat with backwards hat Dylan
They could compare their notes on the advantages of hypergain beast mode gainer raw edition in the cup cake flavour 🙂
Serious question here. What percentage of professional cyclists do this type of training and how much hypertrophy are they looking for? One reason I ask is coming from a rock climbing background, where the best climbers can do one-armed pullups and have incredible forearm strength but generally do not have massively hypertrophied muscles - partly because it is the strength to weight ratio and endurance which are more important in that sport than just strength. Look at Alex Honnold as a prime example.
Can CGN fit any more adds in such a short film
Avoid static stretching before a workout or cycling. Reduces strength, increase perceived effort, overall worse performance. This has been demonstrated repeatedly in studies. If you're going to stretch, do it not near your workout, or consider dynamic warm ups.
Don't lock out your knees on the leg press unless you want knee injuries
this.
We second this ... Half squat Hank strikes again, more time in the Gym for him we think 🤔
I can't believe that Hank can't touch the floor with his finger tips ... I can still do it at 70+, at Hanks age I could place the flat of my hand on the floor 😂😂
He'll be working on it now we're sure 😬
If this strengh advise for cyclists was communicated 10 years ago it might have been OK but we've come a long way from static stretching before working out!
Couldn't find a professional track sprinter to give cyclist specific advice?
In the spirit of the commuter challenge: How would you incorporate these strength exercises while doing a 2X20KM commute each day without it pushing your legs into overtraining?
Do weights in the morning on one day per week to start, easy commute afterwards. You can really only do two, maximum three high intensity sessions per week. Weights training counts as high intensity. The rest of the riding should be easy.
Modern science has proven that static stretching before exercise weakens muscles, and therefor you should do dynamic stretches before exercise and static stretches afterwards. It would seem that those studies have missed some people.
Always thought static stretching was bad before a workout and reduces your muscle contraction power. Did I memorize the wrong information?
Really interesting video. I would say that when I started doing strength training after summer I did 4 sets of 10 on a heavy weight. I found my strength & power improved but my endurance levels fell on the bike.
I’ve switched to 3 sets of 30 reps (halving the weight) and I think this is working
Would be great if you had any opinions on good rep ranges for long distance cycling
Dylan Johnson has a great video on crosstraining for cyclists!
Higher weight with very low reps (1 to 5) will keep your weight lower but build more strength. Add in box jumps for explosiveness
The rep ranges used in this video (8 to 12) are for growing larger, which is the opposite of what most cyclists want.
Maybe we'll do more of these videos Nick. How about a Q&A with Brad? 🔎
stick to low reps high weights max 6reps. 30 reps would be kinda endurance strengh. Thats done on the bike and riding you bike is more specific than doing weights :D but you can't do heavy stuff on the bike
My personal research has led to me train heavy with low rep ranges for multiple reasons.
1. Higher reps at lower loads favors muscle growth (hypertrophy) which cyclists don't want. We want increased strength with minimal mass which is the domain of low rep heavy training.
2. Cycling involves low force output over a long duration already so programming high rep, low weight sets is doubling up stimulus. Instead, we want to train heavy to build the maximal force we can produce, something cycling can't provide.
3. Performing fewer reps and going heavy is also more time efficient. Most of the reps of a 30 rep set are wasted as you aren't fatigued until the final reps. Compared to a heavy set of 5 reps (or even 3 which I occasionally do) you will be near failure within the first 3 reps which takes a fraction of the time. If you really optimize it (heavy sets to failure) you could literally do 2 sets a week.
There are real downsides to training heavy. Chiefly is your risk of injury increases the closer you get to maximal loads due from the weight itself and form breakdown. Second, recovery from such heavy lifting becomes an issue.
Based on my findings, I have settled on 5 sets of 5 for my heavy compound lifts (squat, bench, deadlift) and 3 sets of 8-12 for my accessory lifts. Per muscle group, I get around 10 sets a week. Keeps things time efficient, allows me to lift heavy and recover.
calves : "pull up on the pedal stroke?"
I like to do deadlifts in all variations 😎
Do you find it improves your cycling? 🤔
@@gcn definitely
I don't think the gym is for Hank. He really didn't seem very enthusiastic about it! 😁
stretching cold fibres?
1. warmup
2. workout
3. stretching