Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan
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- เผยแพร่เมื่อ 12 มิ.ย. 2024
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0:24 spiderman pushups
0:44 pistol squats (and progressions)
1:17 side plank
1:26 side plank lateral raise
1:52 deadlift
2:08 planking rows
Thanks!! :)
Coach Chad will be missed!
Chad this video was an eye opener and life changer. Thank You!
Great tips guys. Keep em coming !
Watch a video from your channel. Immediately fall in love with it.
Powerful content.
great work
Literally just put a plan together for this exact thing. Short power build plan is a lil much for my regular lifting plan so this is my sub til it’s over.
So those deadlifts are more of a "Romanian Deadlift" where you don't really bend your legs very much. This can be good for hamstrings and lower back, etc., but a traditional deadlift you bend at the knees more and don't use your back as much, focusing for a more balance of legs and back during the lift. Once you get to really heavy deadlifts you can really limit the weight you can lift, or even increase the chances of injury, by lifting really heavy weight without bending at the knees and relying so much on your lower back like this one. For cyclists though, this version is definitely good since it's lower weight and will also give your hamstrings a boost which you don't really focus on in pedaling.
Txs coach
I've watched a few of your vids and wow, NICE WORK.
I just broke my collar bone. Please share some rehab recommendations.
Many thanks.
Steven A.
Good job
I have to start working on pistols, I did want to ask about kb swings and kb work in general
Great Video, thank you. That is not a classic deadlift though- it’s a stiff leg deadlift.
You're my hero Coach Chad!
Nice 😁👍
great video , what weight would work good doing deadlifts in base phase period , i mean should i count some % of my body weight to get a correct weight ?! thanks You for an answer in advance :)
Good job sir. The only thing I'd add is do the deadlifts explosively, and with a double overhand or hook grip. When we use light weights we have to lift them fast to train type 2 fibers, especially important as we age!
I wouldn't advise doing explosive dead lifts with that setup. It would be safe with a trap bar. Also, what are you calling "type 2 fibers"?
What's your thoughts on using a rowing machine?
Damn!!!!!!! All the way down on 1-leg!!!!!
I do bulgarian squats which will hopefully help develop the strength to do one leg squats. The bulgarian squats also help work on balance and strengthening the core.
Pretty impressive. Great flexibility and strength.
bitchoflivingblah A better choice. If notice on his pistol squats, his knee moves way forward. This will, in time, destroy your knees.
@@powskier You can execute pistol squats without letting your knee cap pass your toe.
@@powskier That's false and a common misconception. Our knees are designed to for this movement and need to be trained at full range of motion. Look up knees over toes guy on youtube, he will explain the science.
How do I decide the weight of the dumbbell? ... after I am capable of doing the side plank :) ... thanks a lot and greeting from a Dutch recreational cyclist
TrainerRoad, Please incorporate Workouts other than cycling into TrainerRoad. - Please!!!
pistol squats. i wonder if did them in the squat rack where you hold the bar as you go down to take the weight until you can do them safely. or do as many as you can unsupported then go to exhaustion holding the bar until most the weight in ur arms
1 legged squats are easier wgen you just bend the foot of the opposite leg towards the ass...a fuller range not dependent on hamstring flexibility..
Petal with one leg in a tough gear up a hill for leg strength. You'll generally see 10 percent increase in ftp if done properly
I think I saw you at Ironman Chattanooga. Or was it a look-alike?
Will trainerroad ever incorporate training other than biking (ie strength training) into the software?
We are all still waiting for this...
Sounds like nah
RIP coach Chad
This is awesome. Is there any routine that you have designed? Would love to see this kind of programming available via TrainerRoad or even separate. I can put it together myself but love the guidance that TrainerRoad provides
Hey! The aforementioned exercises are a great routine to work into your regular training plan, but I'll pass that along to the team that athletes would like to see more structured guidance from a strength training routine!
Bonus tip: do core as often/much as you'd like! Its GREAT! ;)
@@TrainerRoad Thanks! I would love to see a strength routine that works well with Cycling without overloading the body and reducing cycling performance too much. I have newbie conflicting goals - Get faster/better/stronger at cycling and put on more muscie rather than just endurance based muscular training. :) At least a guy can dream...
How many times per week would you recommend doing these exercises and also how many reps and sets would you recommend to begin with to build upon please???
That depends on your current cycling training plan and where you can fit them into your schedule. Secondly, the amount of reps and sets depends on your current fitness and gym experience. Frankly, start out by doing as many as you can and build from there.
How many pro endurance cyclist such as the Tour de France riders do these exercises?
How many reps of each would you suggest during base phase Coach Chad? Pistol squats, side planks, Spider-Man pushups, renegade rows, and deadlifts all on the same day?
Check out this article to learn more about reps and progressions :)
support.trainerroad.com/hc/en-us/articles/360000087826-Integrating-Strength-Training
Those pistol squats made my legs so sore😂
Most impressive pistol squat I've ever seen, damn
During the “pistol squat” should I completely neglect controlling the eccentric phase like Chad demo’d.
Totally agree. jefferson deadlifts can be ecen more specific for cyclists.
Is there a programme anywhere that incorporates these exercises that I could use or adapt?
Simon Fearby I have a few
Joe Daniels Swing This Kettlebell and Strength
Care to share them?!
Great pants
I've ben off the bike the past year (thanks covid) and trying to get back to my old cycling self. However, I want to gain more upper body muscle to look less like a cyclist. Any recommendations on how to gain upper body strength while cycling?
These recommended exercises are great for cycling, but also great for your overall strength in targeting upper body as well. :)
Dat form!!!
Sorry if already mentioned, but would Olympic Cleans (which combine squat and a DLift) be any good? There's that quick jump before the actual squat that would help the neuromuscular.
WE LOVE A GOOD POWER CLEAN! Form is so crucial to prevent injury, but low weight + high reps for this lift can be super beneficial! :)
That is so very true! I'm not a crossfitter, so while maintaining good technique I always manage UP TO 130+-lbs (60kg). Depending on the overall fatigue, however, while trying not to baffle my indoor w.o. consistency, I only go 65 to 90 (30 to 40kg) most of the time.
@@TrainerRoad BTW I'm sooooo thankful I found you TR
I had a L5/S1 disc herniation, are single leg deadlifts as beneficial as normal deadlifts? Single leg deadlifts are far less dangerous that normal deadlifts.
Hey! The benefits of core stability could still be achieved via one-leg deadlifts, just be mindful of protecting yourself post-injury. It may be a safer bet to focus on just body-wight core stability exercises while you're healing, but meeting up with a PT to get more ideas for safe strengthening exercises is probably not a bad idea!
What if my day doesnt allow splitting up strength and cycling training ? Is it ok to do both concurrently with a 1-2hr break to eat and digest ?
If you are not meeting the minimum Strength benchmarks outlined here: www.trainerroad.com/strength-training-calculator
...then it would be worthwhile to double-up on workouts so that you can fit your strength training in. You will need to be aware of the stress accumulated during both workouts because it can be easy to push a little too hard and overdo it. Be extra conscious of your recovery and be sure that your body is coping with the existing stress before adding more.
Hope this helps, and good luck!
For the discussion you guys should talk about sickness before get on the bike during and after you get off. I did a 100k fundraiser ride about 3 weeks ago. The first week after that ride I got a minor cold. The second week after the ride I got the stomach flu (diorrehea and upset stomach. The 3rd week what I can only explain as horrible gas pains along with the diorrehea. I am wondering if I went so far into exhusten that my immune system had a miniature failure. I just think it is a good topic because it helps you listen to your body more.
My knees can't handle pistol squats. Almost anything one legged actually.
Dude has legendary pistols
What kinda of reps
Here's a relevant article that covers the reps and progressions:
support.trainerroad.com/hc/en-us/articles/360000087826-Integrating-Strength-Training
Why do you recommend pistol squat vs Bulgarian split squat
The Pistol Squat is great for cultivating single-leg strength and hip stability, which the Bulgarian Split Squat does as well! A great adaptation!
@@TrainerRoad is there one that has more benefits than the other? I can do the Bulgarian ones but not the pistol ones yet
Happy to expand upon this!
It's totally normal for Pistol Squats to be difficult. A lot of athletes are either limited by ankle flexibility, or they’re simply too weak in that lowest range near the ground (which is why Chad suggest that modification in the video).
Bulgarians can bridge the gap quite well, from floor to a few inches up to work towards a Pistol Squat. As far as benefit, you can almost certainly load Bulgarians more easily and work on heavy-ish loads, which is way tougher to do with pistols.
That said, they each have their benefits, so you'll have to exercise some agency in choosing which is best for you, based on what you need back from them: Bulgarians for heavy loading and more cycling-specific movement patterns, pistols for strength and balance through the entire knee & hip flexion/extension/range of motion. Hope this helps!
@@TrainerRoad so kind to spend this time explaining it! Thank you! I will try to work my way to a pistol squat now!
why should we space the bike and strenght training from each other?
Hi Luca! We call this 'blocking' your training. It's typically far better to:
train then recover, train then recover, than to
train & train then recover.
Blocks can be productive, but they're risky and best left for particular times of the year, and often enough, more advanced riders. More info here!
support.trainerroad.com/hc/en-us/articles/360000087826-Integrating-Strength-Training
@@TrainerRoad Thanks 💪🏿💪🏿
That's a Romania deadlift not a regular one
Pistol Squat looks dangerously bad on the knees ay?
With slow progression and careful care towards proper form, pistol squats are a great exercise. However, done incorrectly, there can certainly be negative repercussions so be sure to focus on form first and foremost.
👍
Single leg squats look like a knee injury to happen.
With the single leg squat, I would watch that your knee doesn't go past your ankle too far. Thanks for the great ideas to add to my training!
i think mountain climbers make the most sense for cyclists and stepups i really dont think pistol squats do anything
I dont think Marco pantani ever did this
Yep, he's dead.
this is an underrated comment
Just loads of cocaine instead!
Those look like RDL not deadlifts.
The amount of trolls in the comments is staggering. Sure, pistols may not be ideal for exercise transfer to cycling, but they're great for the knees. Half squats and lunges would transfer well. Children can squat ATG, and we should be able to do it as well, but sitting in chairs for years ruins that ability. There's nothing wrong with his ddadkift form.
Those deadlifts 😂😂
pistol squats - really??
The pistol squats would be far better if you paused at the bottom and didn’t bounce. If you can’t do that, they stay with bench pistol squats. Don’t show off and do dangerous bounce reps like this guy did.
nooo. why? fs with your ptw
I now can understand the man crush that Jonathan have with you Chad! jk
Not the best technique on the deadlift btw
What was wrong with his technique, coach?
Marek Pienkos his hips must get lower
"Must"? That's nonsense. You can do a perfect form deadlift without even bending your knees, which would keep your hips at the same level. It all depends what you want to target. You will engage your hamstrings more with a locked-knee deadlift, and will shift the emphasis to your lower back with a bent-knee deadlift. The important thing is to keep your back flattened and tight as you go through the range of the motion, which he does perfectly.
Stop being an elitist fool.
His deadlifts are fine because he clearly has the flexibility to execute them "Good Morning" style. Vast majority of the population would not be able to do that in their life though, and they do deadlifts in the traditional style with bend knees, starting with the 'push the floor away' cue.
Natural sources have better proteins and show better results.
Come on a squat down to the heel? I'm riding for fun and health. And I will never earn a living from cycling. I will still want my knees in good condition
That's why he said build up to it.
Misconception, don't drink the kool-aid and your knees will be healthy
Why Chad not bending his knees then deadlift ? It's so dangerous for his lower back... Deadlift is most for a legs, not a back strength. Be careful Chad)))
Planks? Planks are like those silly exercises with large balls. 5 years from now no one will do planks or play with large balls.
Troll. Planks are great for strengthening the trunk. Tell us how much you know
@@living4adrenaline The Head Strength coach for the Australian Cycling High Performance and Olympic Team in Adelaide Australia says so. Experience has taught riders like Anna Mears and Mat Glaetzer - currently the best male track sprinter in the world not to waste their time doing wank like this.
@@raymondmenz522 I don't care
If one coach believes that, doesn't make it true.
@@living4adrenaline Mark Rippetoe, Frank Zane, Athlen X. The best books on strength training make no mention of it - Mad Cow, Starting Strength, Texas Method.
The Australian Track Cycling team has been a world power in the last few decades. They have found there is no value in planks or lge plastic balls. So they dont do them.
Anyone who does deadlifts, squats and bench presses does not need to do "core" exercises. Maybe add power clean, hang clean, overhead press, rows, face pulls, chin ups, back extensions and leg lifts. You cannot bench press 600lb without having a strong core.
For that matter what is core. Are these exercises for the core or execises to the postior (back). "Core" is a buzzword. When I left school I wore platform shoes, flares and went to discos - fashion. Planks and lge plastic balls are fashion exercises. 95% of people will never be a top athlete. They need to do something on a regular basis, lots of variety and get some fun doing it. Its a balancing act. So doing planks and playing with lge plastic balls doesnt matter. When it comes to top or elite athletes. They want the best "bang for their buck".
I have strong doubts about anyone - when I see them online pushing supplements. If someone has a good diet they will not get any benefit from supplements. Planks and lge plastic balls are gimmicks to draw attention to yourself and give the gullible the impression you know what you are doing. You are just saying what you are to make money.
@@raymondmenz522 good point regarding the word core, many people think of it as just rectus abdominus, but it's the obliques and spine erectors, posterior back musculature. I have seen the Chinese Olympic weightlifting team doing variations of planks and using physio balls when training accessory movements. They must be doing something right?
Pistols are bad for ur knees. Don do them. Backsquat does the same thing