Still need help incorporating lifting into your training program? I have cycling specific off season gym training plans as well as other training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
Have finally taken the plunge this year with gym/lifting, great videos! One question to Dylan or any and all - did you see some weight gain/harder to lose weight when starting lifting? I am 2 months in and for the first time ever am really struggling to lose the "Christmas" weight. Might be an age thing (about to turn 45) or just coincidence but coincided with gradually going big weight low rep on the squats and deadlifts 🤔
Well, I am looking to get some practical advise for this training plan: We do lifting after HIIT rides, don't we. In this case after finishing the ride do you have shower or do you just change clothes and go to the gym or if once you are wearing anti-sweat base layers under your cycling clothes then would you suggest to go to the gym with the same base layer?
As an older (63) rider I can attest to the benefits of strength training, but also can add some cautions. Ramp up carefully! It's easy to over do it, mess up something and then spend a long time recovering. I've had to modify and avoid certain exercises to manage my way through knee problems and other minor pulls. As you get older I also suggest adding some side lunges and other physical-therapy type lateral work to build some strength and stability out of the sagittal plane. Cycling is very one-dimensional so your legs can be super strong one way, but very weak from the sides, which can lead to injury. I've also tried to lift year round both upper and lower body for the skeletal weight bearing aspect. There was a while when I was fracturing something every couple of years. Turns out I had borderline low bone density, so I started to do weight work all year round and haven't had problems for the last few years (knock on wood!)
I am 21, but I just recently started learning about flexibility, mobility and the thing that most interests me: tendon strenghtening. Besides cycling, working out and aspiring to practice a sport, I'm also an artist: so the possibility of strentghening my wrists seems really good for my health. I ended up going deep down that rabbit hole and encourage anyone to learn more about it. I believe it might prevent a bunch of injuries if you strenghten your joints.Movementbydavid is a really good influencer on that!
@@paulruffy8389 I agree. I had golfers elbow. I was not sure if this was cycling related, circuits related or weight lifting related. This week I did a deadlift for the first time in ages and got pain in my elbow. This pointed me to that being the main cause. I will do weight lifting but I will do a very gradual increase from a low weight. Give time for my tendons and ancillary muscles to adjust. Slow and steady will be better than fast followed by injury.
I’m torn between two passions. Olympic weightlifting and cycling. My advice is to everyone starting out is to remember that if you are lifting free weights properly, every single thing you do is a “core exercise.” If you’re squatting, you’re gonna be bracing your core if doing it properly.
I feel your pain. I balanced oly weightlifting and triathlon which was way too much. I'm fully invested in tri now but I still have cleans and power cleans programmed into my strength days
@@Feedsyourminds I feel that 👊🏾. At 39 years old I’m just looking forward for pedaling more than snatching 100kg. I still try to incorporate the classic lifts a bit during the week but I’m definitely not pushing like I used to. Just getting old. Nothing increased my flexibility/mobility more than olympic weightlifting so I’ll always try to keep them around, even if it’s super light.
Don't be torn between the two. Olympic Weightlifting is the best weights for cycling, Squats are ok but cleans, Clean pulls are where it is at and full squats always do the full movement. it will help with flexibility and less chance of injury
When looking at depth of squat, many Cyclists compare the knee angle of the two motions. But it's the hip angle which is the more important factor. As road Cyclists, a deep squat more accurately mimics the hip angle when in the drops and applying power.
One (possible) advantage of the leg press is you can get a large hip angle with a shallow knee angle. For most people that may not be particularly desirable/necessary, but in my case my right knee objects very strongly to anything past 90deg. Most likely it’s not as good a workout (compared to squats) but it beats blowing my knee 🙄
I was thinking exactly the same thing! I noticed Dylans hip angle when he was discussing that part and i thought, but that's a pretty acute angle there, isn't that like a deep squat? Thanks for confirming my thoughts!
Anyone got a good suggestion for videos on Squat technique form for reference. My deadlift gives me soreness for a few days, but squatting not so. I need better guidance on Squat.
I’ll also add that having a weightlifting background helped me to maintain much more aggressive positioning even as a noob on the bike. I never really suffered from sore arms, traps, shoulders, etc that lots of new cyclists have when riding in aggressive positions. Yeah I know a lot of that is bike fit but a lot of is also the ability to maintain strength in those positions. Upper body strength matters in cycling. Being able to pull on the bars in a sprint, etc. It all matters. It’s good to see more people on bikes leave them dogma of being anti gym behind.
For me having quite solid powerlifting background it's usually arms and core which tend to become sore from intense workouts the next day, legs are sore the same day but arms and core the next. FTP efforts on road actually make my back fatigued. And i train my core and arms quite a deal: hate benching thou, now i'm learn weightlifting so i don't have to bench anymore :) And i think there is reason for that: I think there is more room for pedaling with different technique when cyclist has full-body strength. This is why strong people might prefer lower cadence quite a lot as compared to regular cyclists: One can use strong back and arms to help with getting over weak spots in pedaling motion, which isn't as easy on higher cadences and takes years to perfect. And task for them would be to learn pedaling motion so that they can utilize full-body cycling with higher cadences, over 80 and so. As well as developing actual muscular endurance to said muscles. I don't know if i'm on right track, but for me this has been the issue right from the start and i can't figure out any reason other that i utilize these muscles more than conventional wisdom would have it. And i do quite a deal strength stuff to aim at these specific issues and the issue has not gone away.
I am 62 and new to Dylan's site, but not new to cycling or weight lifting. I appreciate Dylan's information. I recommend this site to everyone interested in fitness not just for bicycle racing.
Yes this! 3 weeks in I followed a terrible youtube video's advice and then proceeded to deadlift with a rounded back. I luckily had just started working with a trainer who helped me with short term recovery and fixing my form. It took 3 weeks to get back to full weights again, but during that time, oh my god the back pain was terrible, couldn't put my socks on or lean over to pick something up out of the drawer.
For inexperienced lifters, I'd highly recommend doing your deadlifts with a double overhand (pronated) grip while you're learning. Going to mixed grip with heavy weight and not understanding how to protect your bicep is just a recipe for a tear. Neutral grip with a hex bar is pretty hard to screw up.
True. In my opinion you shouldn't go heavier than what your forearm- and grip strength can handle. People tend to use alternating grips or even wrist straps to prevent the bar from rolling out of their hands. This adds risk of injury and may add unnecessary stress to your joints. Same holds true for the use of weightlifting belts. Get stronger, go heavier.
@@ProfGoodlife Yeah, you can definitely go pretty heavy before your grip becomes limiting (I'd guess at least 315 for most folks, 405+ for others). Some variations are pretty brutal on your grip though (snatch grip DL for me). Again, I think for most folks that don't spend lots of time in the gym, double overhand conventional deadlifts are going to be fairly safe to start out with when you're still learning the technique. In any case, my cue to try and help me protect my bicep is to engage my triceps. It really feels like locking in the bar position with triceps and lats engaged together.
Deadlifts should be done with pronated grip at any level. Mixed grip puts a torsional force on the spine & pulls the bar away from you, which increases the leverage the bar imposes on your back. From what I've seen, most/all strongmen use the pronated grip on the deadlift.
As someone who's been lifting consistently for over 10 years with emphasis on strength workouts it seems like a no brainer that cyclists go down this path. I've reduced my weight lifting workouts from ~30 hours monthly to ~20 hours. Riding between 6-8 hours. Personally I would be recommending the following exercises to be within your training block as hypertrophy / volume after the strength exercises: Bulgarian split squats Hamstring curls (as many variations as possible) Hip hinge exercises like RDL, hip thrusts Also a quad focused day and hip hinge day as part of your 2 lower body sessions 1-3 reps in reserve for almost all exercises
I second this. Squats are great but need to be done with other hamstring/glutes exercises. Plus stretching, occasional rolling. Myself I’ve ended up with quad dominated cycling and digging out of that hole which is not easy given I’m in 40s and haven’t been in good shape in most of my 30s.
I do 3-4 sets of hamstring curls 20 reps 50kg I do glute bridge aka hip thrust 1 rep hold 1 second 2 reps hold 2 seconds 3 reps hold 3 seconds … all the way to 5 reps hold 5 seconds. That’s one set of glute bridges. So i superset the hamstring curls and the glute bridges for 4 super sets total I also do linear leg press, it’s a squat machine basically. I don’t do Bulgarian split squats though. I’ve noticed my wattage on the bike has been increasing almost directly in correlation to my incremental addition of weight to these lifts i listed. You sir, are right!
I would have never tried this without the studies and data you provide. The only way i strayed from your recommended training program was to stay in the 20 reps stage for a month to make sure i had the proper technique to prevent injury. I worked with a personal trainer as well. Overall it's increased my power by a little over 20%. No injuries so far. Thanks for the work you do.
I've taken up endurance sports past 2 years (triathlon) with a weight lifting background. I pretty much stopped the weight lifting when I fell in love with running and cycling. I've lost 20kg in body weight and want to reintroduce strength training and see how it effects my performance. I will use a program I used before, him wendlers 531. It is awesome for building strength, and is periodised so you continue to get stronger, with regular recovery weeks. It's reassuring to see that this approach is in alignment with the science in your video. Although, I'm probably going to fuck off the shoulder press and bench press as they won't have a positive impact on my performance.
Dylan is right about being sore after the first few workouts. I found that out since I started to ride a bit less and hit the gym while I follow his off season plan. It subsided after just a few times to the gym but be prepared. After being on Dylan's Off Season plan for just over a month now I do feel stronger overall and will report back once I begin Dylan's 15 Hour/Week Base Plan later in December. I think it will all pay off if my 57 year old body can hold up. So far so good.
Great info. Re. Core work - remember the purpose of core stability isn't to maintain a position for a long time, but to limit excessive movement around the lower spine while movement occurs elsewhere in the body. So, forget planks and look at more dynamic exercises like the Dead Bug to strengthen the core 👍
Great video! As a serious weight lifter and TT racer, I agree with the importance of heavy strength training. Another benefit to strength training is that it keeps body prepared for other activities other than cycling.
Yeah just recently I had a project that involved getting 4 horse mats out of a truck and placed in a staging area, and 4 old mats loaded in the truck to take to the dump. Managed to do most of it myself although I def needed help for final placement the next day. I thought I was a real wimp until I found out they weigh ~100# each, lol. Yay weight lifting!
Easy progression: DL or Squat Wk1 3x5@85% Wk2 3x5@90% Wk3 3x3@95% Wk4 Test 2RM (2RM Represents around 97% of your max, no need to test for 1RM) Start new cycle with 85% of your new PR REPEAT FOR 3-4 Mesos
Some additions to your excellent video: The goal is to increase strength. The most effective way to recruit that maximum number of muscle fibers are slow, eccentric full range of motion, followed by a distinctive pause at the bottom of the motion. People do not do this because: 1. They cannot lift as much weight. It is a ego thing. 2. It feels "icky" at the bottom of the motion - it feels like your legs are being ripped apart. However with this protocol you realize gains faster because you are recruiting the maximum number of muscle fibers, AND you are using less weight, which equals less chance of injury. Remember, the goal is to train your muscles. Not strut about how much weight you are lifting.
As an older cyclist prone to poor bone density I’ve been told to relatively few reps power stroke the lift as hard. Heavy hard push promotes bone growth.
Thx again for the "tutorial" mate! I'm 40 and for the past few months I've been looking into your channel. Following some of your advice I really started to get faster on the bike in less time. Hard work, but nothing good comes easy.
A couple things I have deduced. I found lunges have more glute and hip activation than squats so I find I tend to prefer them over a squat as when I neglect those areas, I get injuries. The added benefit is you don't have to load as much weight and save your back, neck, and shoulders. Leg press is nice for pure power and I use deadlifts for the power phase. Secondly, I find that a short hypertrophy phase, after you are adapted, helps a lot in your strength and power phases. This would be like 8 sessions in 2 weeks.
@@the_fast_life Yeah that is called a Bulgarian split squat, a very good one but also very unstable to can be challenging with big weights and easy to get injured. Very good for building stability.
weight training helped me alot. Had to be in military october 2020-june2021. Did about 1500km of riding, 60h of gym and 55h of running during that time. Start of the summer, switched back to cycling and ended the season with couple of UCI stage races and podiums in good races. Had the best season of my life. Numbers were pretty interesting. Last season did 20k+ km, this year i ended season with only 10k but had my best numbers so far.
I used to do 3x30 at 700# on the incline hip sled but never did well on climbs. My old running coach talked me in to doing squats and I could barely quat the hexagon bar! In a couple of months I was squatting 300 and my climbing GREATLY improved.
3:45 for the training schedule. Dylan, thank you a ton. I just joined the gym again this morning, and it's amazing how much I lost since last visiting it during 2020. Turns out that I'm a beginner all over again; stupidly weak in multiple (ok, all) areas, even in supporting muscles to stabilize the back, balance, etc.
A tip to be more time efficient during the strength lifting is, while resting from de 1 set of Squats do one of your core exercise (planks, sit up, whatever you may like). Like this you still rest enough to be back to your Squats/Deadlift and don't "waste" time.
Great video and I agree with all. For very heavy lifting of a muscle I found from my weight lifting days when I was in my late 20s 6 days of rest between that muscle group was optimal, but that was more sets than what you propose. I think 4 days between heavy lift days may be optimal in the beginning. Thanks again for posting I found it very informative and add value of the things I was thinking. As a cyclist now I was not lifting weights as I was too lazy. But now I’m convinced I really should.
Yup, I finally added weight training this year, two years after first seeing this video. It got me over a plateau in conditioning that I couldn't reach just by mashing bigger gears and standing to stomp up climbs. My recovery from hard efforts is quicker now. No idea whether functional strength training helps with longer rides, day after day. But it's helped with my mostly recreational and spirited group rides.
yea I ignored hitting legs forever due to going to physical therapy for muscle imbalances, my awesome uncle told me to just start hitting legs (he had the same problem) I made more progress in 1 week then 4 month's of PT.
This video could not have come at a more perfect time, I have only just started lifting. Thanks for the weekly content, I love watching these videos as a cyclist and also as someone who is interested in sports science!
included some weightlifting last winter, following your advice, and got faster on a bike, despite much less cycling volume this season. Also huge improvemets on basic body strength in usual life and much better body form. Very beneficial, thx for it
Your real world approach to applying the science is refreshing and completely absent in much of the scientific world. My colleagues should subscribe. Keep it up.
I took your advice and went to the gym yesterday. I followed your instructions to a t. OMG I'm soooo sore I could barely get out of bed. I haven't been sore since I started mountain biking. Everything you said was right on par. Can't wait to see the increase in performance in the next few months. Thanks for making these videos Dylan. 👊👍
To anyone wondering if they should start lifting. I had to take 3 months off the bike earlier this year so i hired a coach (Not Dylan) to help me lose a bit of weight and get stronger for when I got back on the bike. After reintroducing the bike i found my sprint was up by 400w compared to just before i took the break and repeatable time after time. My 1,5 and 10 minute power were also up by an obscene amount and after a training plan my FTP shot up 9.30% AND i am 72kg, considerably lighter than i was at the beginning of the year so the answer is yes, start lifting and basque in the glory that quad and posterior chain superiority provides.
Too much to wish to comment on but overall...As an experienced weight lifter with 2 years of serious (racing) cycling I can say for new comers to weight lifting you've hit the nail on the head. I would personally sat super low weight, attempt to reach 10x reps and once you hit 10, up the weight. A rule of thumb I've followed for over a decade, I'm 87kg and deadlift 280kg with 350W FTP. Now I shoot the 4-6rep range.
its amazing how often I still hear people caution against strength training for cycling and dismiss the benefits. I'll take the free gains. Thanks again Dylan ;)
Under the assumption that Dylan has indeed done the research (that is available on this topic....not always easy to find specific research, but...) this is an EXCELLENT video for ANY LEVEL ATHLETE that wants to START to implement a weight training program alongside their riding. I would go as far as saying if you need to shorten or even remove one of your 'not so KEY bike sessions' in the week to fit in that 2nd weight training day, I would definitively do it. There is more to gain by doing it, than skipping the weight session for an easy ride or something of the sort. That is just my opinion; ultimately I simply wanted to support Dylan's claims in this video and agree that there is a general consensus about the VERY positive impact weight training has on cycling PERFORMANCE. I wish you all a wonderful day and ride safe!!
Quads, glutes, hamstrings, stretching, core/flexibility exercises, occasional rolling. Proper rest between sessions for optimal adaptation avoiding overuse considering your age, level of fit, past injuries, current health issues. Swimming, running, skiing also is great in this part of the season. It’s tough, I’m amateur-amateur, don’t do races, can’t do all exercises, need to compromise often and I just try staying healthy and fit.
I think you should definitely tailor your lifting to what kind of cyclist you are. I'm 100% MTB at the moment (just preordered a road bike though...), so in that context I would definitely do a lot more emphasis on upper body / core work as I ride quite a bit of "enduro". When you get "bigger" you're also picking up a bit of padding for the inevitable crash. FWIW, I find that doing cooldown exercises (i.e. 15 minutes on the bike) after a hard leg workout can definitely help lessen DOMS and allow better recovery.
This is a depressingly great article. I always used weight training as a competitive advantage - there was a time when lifting was actively discouraged among cycling coaches! Everything Dylan lays out here is how it should be done. Doesn't need to be complicated but gym makes a massive difference to riding performance. For the more "mature" athlete, even more important. i can vouch for that!
I really appreciate this info and the time you spent explaining everything: sets, reps, weight and especially the depth of the exercise movement and motion. I will definitely look at your videos often.
@dylanjohnson actually, the same study that you sited said "H-SQ is inadvisable due to the limited performance improvements and the increments in pain and discomfort after continued training." so maybe what you said about reducing the depth of your squats is not a good thing, based on this study.
If you squat/workout at RPE 6 for each set for your very first gym session the you may retain the ability to walk the next day. It also allows you to increase the RPE throughout your training block.
Great timing! I was just adding weight training based on your earlier weight training videos. Definitely seeing improvement based on reading from my power meter. Many thanks for all your entertaining and helpful video on training and diets!
Im aged 60+ and this is the best advice I've read or heard. Both for cycling improvement/efficiency and general anti aging (sarcopenia). I'm sure BHD has this covered on his page? Top Bloke Dylan!
I am back in the gym this week luckily my sons a PT an owns a gym always do my 1st session with him to get back in the groove he’s a strong believer in Dylan’s philosophy on heavy low rep basic movements for strength for all sports not just cycling.
I'm 63 years old, and weight-lifting is an absolute must in the off season. I have learned and agree with your assessment that heavier weight and less reps vs light weights and more reps, is more beneficial
I went the opposite route by lifting for 15 years then discovering cycling. I have lots of power in short bursts but a pretty terrible (but improving) FTP. The best lifting program I’ve used for a diverse range of lifts is 531. I’ve done smolov jr and squatted 500lbs but you’re squatting 4 days a week at incredibly difficult intensities with rep ranges that break your will to live. Knee pain is a thing too so I recommend some good knee sleeves like SBD.
Started riding bike 8 years ago. Started w8ght training last fall. Did like 35 sessions by Dylan recomendations. Never had such big gains. Closing gaps, ftp, endurance everything went up :) first session got locked up lifting 32kg :D
Here’s the simple best routine you can do as a cyclist. 1. Use 5 rep max weight 2. Do 1 set of squats and one set of deadlifts for 20 reps. 3. Rest 20 seconds between fully focused 1 rep max acceleration efforts until you get 20. Did this in the past with tons of cardio and lifted 250kg 1 rep max for both. Rest is walking up and down (or doing calf raises) for up to 20 seconds or until you can explosively lift. Should only be hard at the end of the set. Acts as cardio and saves time. Jump on the bike afterwards to combine endurance. Upper body do CrossFit..bodyweight and core exercises between running. Cardio and good for bone density. Saves time too and gets cardio and some running in for cross training. Can do this after the 20 rep squats and deadlifts for a great cardio session. Can add a bike at the end for more endurance and it adds up more than the extra bike towards cardio benefit. Massive time saver.
I’m 60 and found it really helps me. Not only for cycling but general life. It helps my power but I still need to turn the legs over or aerobic endurance goes. Also, I tend to find that weights increase my general strength so I don’t get a sore back.
Been lifting similar to what you've laid out for the past 11 weeks in the off season and seen much strength gains. Can't wait to see it pay out in the coming season.
Really great video. My background in lifting has helped my cycling. The struggle was always with the training schedule and setting up lifts, cycling and rest days…. And not overtraining.
This is the hardest part. Lifting is fun, riding bikes is fun. Doing too much of either effects the other. I struggled with this for years because weightlifting was my priority, and cycling is my favourite hobby. I finally decided to focus 90% of my fitness time on riding from spring to fall this year. Had the best cycling year of my life. Now that the snow has started falling, I'm back to weight training with 1 or 2 weekly 20-40min indoor trainer sessions and/or 1hr outdoor rides when the weather permits.
I recommend people watch Mike Israeltels series of videos on the science behind lifting. As it comes to failures "technically" this is defined as either actual muscle "failure" or a break down in form. Eg when you are doing curls for girls swaying to lift the weight is a breakdown in form. For squat depth personally I wouldnt get to hung up on the depth. But focus on safe form including a stance that is suitable for you body genetics. Some people have shallower hip sockets that mean a different stance may be easier or harder than another. Just avoid that butt wink which is no bueno. *Should add Greg Doucette is a good source but you have to really look for the info as its not as organised. But hes also an avid cyclist and can provide some good insight for cyclists
Agree bro! Been telling friends how weight training can help in performance. Those who did not believe still wondering why Im always performing well over them.
oh i love this. been breaching about it for long long long... fortunately i had to move for the winter and now i have the gym on my backyard so i get to lift enough... bodyweight, bands and growing kiddos have been adequete to do home session to keep up to some taps but lifting heavy enough is giving major gains, on the bike and run also...
I started going to the gym Oct last year after a decade or 2 way from it and I feel fantastic on the bike now. No more sore lower back, no issues in the shoulders/neck, and I can do a 160km gravel ride and feel like I can do more. It's been a real lightbulb moment for me.
Nice video. As a 48 year old I can say that getting back to the gym after the pandemic and lifting has made measurable and significant improvements in my FTP and endurance. I also found that a balanced routine including hamstring and calf work reduced cramping on hot days as well.
Great information. To save time, I'll add core & light upper body work between heavy leg sets. It breaks up the time 'clock watching' between legs sets!
@@suisinghoraceho2403 I do light core and light upper body weights just maintain, not to build. Once very heavy weights are introduced, I may defer to the end of the workout to add some core & upper. 👍🏼
Excellent video Dylan, providing a full coverage of this topic in less than 20 minutes definitely deserves some thumbs up. One comment on squat depth though, and there maybe is some research out there which you might be looking at ;-) Squatting heavy weights should be done low (ass to grass), as stopping the squat earlier produces a high amount of shear force on the knee (patella) which could/should be avoided. It sounds kind of counter intuitive, but there is a) evidence of weight lifters and b) even a mechanical/physical explanation for this.
Great video although I'll have to challenge your exercise selection a little. Squats and deadlifts are great but can come at an orthopaedic cost. I would put unilateral exercises such as single leg leg press, rear foot elevated split squats and single leg rdls ahead of the traditional lifts - these exercises have great overload potentional, are statistically safer, expose leg asymmetry and work the trunk and hip stabilisers to a higher degree.
@@oldanslo I've seen many tweak low backs at the commercial gym I used to work at. ALL of them from squats or deadlifts. I've done maybe close to 8000 sessions in my career and have never had a client slip a disc in a split stance or single leg exercise as they are far more self limiting - not to say that I can't happen though. I get where you are going with this, however I'm simply saying that the whole notion of your primary lower body training consisting mainly of squats and deadlifts is a little dated. I'm a big fan of Mike Boyle and also like Alex Natera's presentation on unilateral vs bilateral training.
Started last wk. Fighting thru the DOMS knowing better days are ahead next yr. It could make you feel horrible about yourself but i have learned to see it as 'wow i'm leaving this much on the table - TAKE IT!'. -U10
I love re-watching this occasionally to give me motivation to keep going. As it is, no more gym for me! After watching this last year, I slowly built my own in the spare room. I don't know why I didn't do this before. A membership would be nice to meet people I guess but I never go to the gym to socialize. For me the money was much better spent on bumper plates, trap bar, kettlebells, etc.
I use Bulgarian split squats with dumbbells, instead of back or front squats to leave back less stuffy and tight. Less overall weight on back with single leg stuff.
Great channel Dylan, no nonsense sensible advice without any BS. I’m in my fifties and race MTB quite successfuly. I joined a gym and am following your advice and really enjoying it. 👍
Another reason that low cadence training doesn't work is that it does not have an eccentric component, contrary to squats, etc. The eccentric portion in a weightlifting exercises produces a significant proportion of strength gain.
I know this is a late comment past the video posting however weight lifting especially squats is an exercise that requires building up confidence to move heavy weights. Back when I was learning the half squat became a way of building up the confidence with a weight before I would embark on a full squat. When driving for weight and strength gains during off season, the first session would be a half squat at the great weight followed by a full squat the next session.
Still need help incorporating lifting into your training program? I have cycling specific off season gym training plans as well as other training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
Have finally taken the plunge this year with gym/lifting, great videos! One question to Dylan or any and all - did you see some weight gain/harder to lose weight when starting lifting? I am 2 months in and for the first time ever am really struggling to lose the "Christmas" weight. Might be an age thing (about to turn 45) or just coincidence but coincided with gradually going big weight low rep on the squats and deadlifts 🤔
Well, I am looking to get some practical advise for this training plan: We do lifting after HIIT rides, don't we. In this case after finishing the ride do you have shower or do you just change clothes and go to the gym or if once you are wearing anti-sweat base layers under your cycling clothes then would you suggest to go to the gym with the same base layer?
How much TSS should be assigned for weight training?
20 minutes between sets? Shoot, I take 6 months.
😂
When Dylan now has a 3rd video on lifting, you know it matters 😄
And if you have watched the 3 of them, maybe it's time you join the gym. I will!
Thankfully his 2018 video (pre-BHD) guilted me into it -- big pay-offs!
Or it just attracts new viewers. Neuromuscular adaptations for the channel, hehe.
Great video
Lol
As an older (63) rider I can attest to the benefits of strength training, but also can add some cautions. Ramp up carefully! It's easy to over do it, mess up something and then spend a long time recovering. I've had to modify and avoid certain exercises to manage my way through knee problems and other minor pulls. As you get older I also suggest adding some side lunges and other physical-therapy type lateral work to build some strength and stability out of the sagittal plane. Cycling is very one-dimensional so your legs can be super strong one way, but very weak from the sides, which can lead to injury. I've also tried to lift year round both upper and lower body for the skeletal weight bearing aspect. There was a while when I was fracturing something every couple of years. Turns out I had borderline low bone density, so I started to do weight work all year round and haven't had problems for the last few years (knock on wood!)
I wear knee supports at age 65 and to protect a minuscus repair. Go with weight that is comfortable.
Agreed. I'm 45 never lifted. Got wrist issues, golf elbow and some neck pain exacerbated by weights, really need to start softly.
I am 21, but I just recently started learning about flexibility, mobility and the thing that most interests me: tendon strenghtening. Besides cycling, working out and aspiring to practice a sport, I'm also an artist: so the possibility of strentghening my wrists seems really good for my health.
I ended up going deep down that rabbit hole and encourage anyone to learn more about it. I believe it might prevent a bunch of injuries if you strenghten your joints.Movementbydavid is a really good influencer on that!
@@paulruffy8389 I agree. I had golfers elbow. I was not sure if this was cycling related, circuits related or weight lifting related. This week I did a deadlift for the first time in ages and got pain in my elbow. This pointed me to that being the main cause. I will do weight lifting but I will do a very gradual increase from a low weight. Give time for my tendons and ancillary muscles to adjust. Slow and steady will be better than fast followed by injury.
@@craigfoulkesare you also receiving massages? Neck to wrist it all connects
I’m torn between two passions. Olympic weightlifting and cycling. My advice is to everyone starting out is to remember that if you are lifting free weights properly, every single thing you do is a “core exercise.” If you’re squatting, you’re gonna be bracing your core if doing it properly.
I feel your pain. I balanced oly weightlifting and triathlon which was way too much. I'm fully invested in tri now but I still have cleans and power cleans programmed into my strength days
Very recognizeble. I do both too. I choose the cycling side more because of aging.
@@Feedsyourminds I feel that 👊🏾. At 39 years old I’m just looking forward for pedaling more than snatching 100kg. I still try to incorporate the classic lifts a bit during the week but I’m definitely not pushing like I used to. Just getting old. Nothing increased my flexibility/mobility more than olympic weightlifting so I’ll always try to keep them around, even if it’s super light.
@@DomestiqueKoch same. See my new comment above. At 39, I just prefer to a pedal a bit more now, but I won’t ever leave the weights alone.
Don't be torn between the two. Olympic Weightlifting is the best weights for cycling, Squats are ok but cleans, Clean pulls are where it is at and full squats always do the full movement. it will help with flexibility and less chance of injury
When looking at depth of squat, many Cyclists compare the knee angle of the two motions. But it's the hip angle which is the more important factor. As road Cyclists, a deep squat more accurately mimics the hip angle when in the drops and applying power.
excellent observation!
One (possible) advantage of the leg press is you can get a large hip angle with a shallow knee angle. For most people that may not be particularly desirable/necessary, but in my case my right knee objects very strongly to anything past 90deg. Most likely it’s not as good a workout (compared to squats) but it beats blowing my knee 🙄
@@cmmoll1 indeed. As I age, I also like the leg press more, due to limitations of my shoulder mobility when squatting with heavier weights.
I was thinking exactly the same thing! I noticed Dylans hip angle when he was discussing that part and i thought, but that's a pretty acute angle there, isn't that like a deep squat? Thanks for confirming my thoughts!
Anyone got a good suggestion for videos on Squat technique form for reference. My deadlift gives me soreness for a few days, but squatting not so. I need better guidance on Squat.
I’ll also add that having a weightlifting background helped me to maintain much more aggressive positioning even as a noob on the bike. I never really suffered from sore arms, traps, shoulders, etc that lots of new cyclists have when riding in aggressive positions. Yeah I know a lot of that is bike fit but a lot of is also the ability to maintain strength in those positions. Upper body strength matters in cycling. Being able to pull on the bars in a sprint, etc. It all matters. It’s good to see more people on bikes leave them dogma of being anti gym behind.
Solid comment
Absolutely. Well said. I concur!
For me having quite solid powerlifting background it's usually arms and core which tend to become sore from intense workouts the next day, legs are sore the same day but arms and core the next. FTP efforts on road actually make my back fatigued. And i train my core and arms quite a deal: hate benching thou, now i'm learn weightlifting so i don't have to bench anymore :)
And i think there is reason for that: I think there is more room for pedaling with different technique when cyclist has full-body strength. This is why strong people might prefer lower cadence quite a lot as compared to regular cyclists: One can use strong back and arms to help with getting over weak spots in pedaling motion, which isn't as easy on higher cadences and takes years to perfect.
And task for them would be to learn pedaling motion so that they can utilize full-body cycling with higher cadences, over 80 and so. As well as developing actual muscular endurance to said muscles.
I don't know if i'm on right track, but for me this has been the issue right from the start and i can't figure out any reason other that i utilize these muscles more than conventional wisdom would have it. And i do quite a deal strength stuff to aim at these specific issues and the issue has not gone away.
most cyclists treat the gym the way bodybuilders treat cardio.
I was hoping you would keep this stuff secret! I was really enjoying the advantages I had over the weaklings who didn't lift!
🤣👍
Shhhh... what's the first rule of lifting. Just keep up the myth that it adds mass that slows you down on the climbs.
I am 62 and new to Dylan's site, but not new to cycling or weight lifting. I appreciate Dylan's information. I recommend this site to everyone interested in fitness not just for bicycle racing.
Definitely recommend working with a trainer if you are starting out - technique on squats and dead lifts is critical!
Make sure the trainer is not dumb as rocks tho. Ive seen way too many dumbass trainers
Yes this! 3 weeks in I followed a terrible youtube video's advice and then proceeded to deadlift with a rounded back. I luckily had just started working with a trainer who helped me with short term recovery and fixing my form. It took 3 weeks to get back to full weights again, but during that time, oh my god the back pain was terrible, couldn't put my socks on or lean over to pick something up out of the drawer.
For inexperienced lifters, I'd highly recommend doing your deadlifts with a double overhand (pronated) grip while you're learning. Going to mixed grip with heavy weight and not understanding how to protect your bicep is just a recipe for a tear. Neutral grip with a hex bar is pretty hard to screw up.
True. In my opinion you shouldn't go heavier than what your forearm- and grip strength can handle. People tend to use alternating grips or even wrist straps to prevent the bar from rolling out of their hands. This adds risk of injury and may add unnecessary stress to your joints. Same holds true for the use of weightlifting belts. Get stronger, go heavier.
Hex bar when youre tall too xD
@@ProfGoodlife Yeah, you can definitely go pretty heavy before your grip becomes limiting (I'd guess at least 315 for most folks, 405+ for others). Some variations are pretty brutal on your grip though (snatch grip DL for me). Again, I think for most folks that don't spend lots of time in the gym, double overhand conventional deadlifts are going to be fairly safe to start out with when you're still learning the technique.
In any case, my cue to try and help me protect my bicep is to engage my triceps. It really feels like locking in the bar position with triceps and lats engaged together.
Deadlifts should be done with pronated grip at any level. Mixed grip puts a torsional force on the spine & pulls the bar away from you, which increases the leverage the bar imposes on your back. From what I've seen, most/all strongmen use the pronated grip on the deadlift.
Consider lifting straps or wrist supports…takes the strain off the forearm and bicep so you can focus on form and pulling more weight.
As someone who's been lifting consistently for over 10 years with emphasis on strength workouts it seems like a no brainer that cyclists go down this path.
I've reduced my weight lifting workouts from ~30 hours monthly to ~20 hours. Riding between 6-8 hours.
Personally I would be recommending the following exercises to be within your training block as hypertrophy / volume after the strength exercises:
Bulgarian split squats
Hamstring curls (as many variations as possible)
Hip hinge exercises like RDL, hip thrusts
Also a quad focused day and hip hinge day as part of your 2 lower body sessions
1-3 reps in reserve for almost all exercises
I second this. Squats are great but need to be done with other hamstring/glutes exercises. Plus stretching, occasional rolling. Myself I’ve ended up with quad dominated cycling and digging out of that hole which is not easy given I’m in 40s and haven’t been in good shape in most of my 30s.
I do 3-4 sets of hamstring curls 20 reps 50kg
I do glute bridge aka hip thrust 1 rep hold 1 second 2 reps hold 2 seconds 3 reps hold 3 seconds … all the way to 5 reps hold 5 seconds. That’s one set of glute bridges.
So i superset the hamstring curls and the glute bridges for 4 super sets total
I also do linear leg press, it’s a squat machine basically.
I don’t do Bulgarian split squats though.
I’ve noticed my wattage on the bike has been increasing almost directly in correlation to my incremental addition of weight to these lifts i listed.
You sir, are right!
I would have never tried this without the studies and data you provide. The only way i strayed from your recommended training program was to stay in the 20 reps stage for a month to make sure i had the proper technique to prevent injury. I worked with a personal trainer as well. Overall it's increased my power by a little over 20%. No injuries so far. Thanks for the work you do.
I am not sure how much of a debt of gratitude cyclists who watch Dylan’s videos all have to him. Thank you Dylan.
I joined a gym specifically due to all your advice in this. I'm very grateful for what you do and say.
I've taken up endurance sports past 2 years (triathlon) with a weight lifting background. I pretty much stopped the weight lifting when I fell in love with running and cycling. I've lost 20kg in body weight and want to reintroduce strength training and see how it effects my performance.
I will use a program I used before, him wendlers 531. It is awesome for building strength, and is periodised so you continue to get stronger, with regular recovery weeks.
It's reassuring to see that this approach is in alignment with the science in your video.
Although, I'm probably going to fuck off the shoulder press and bench press as they won't have a positive impact on my performance.
So you want strong legs but weak and stringy upper body? That's not healthy. Don't sacrifice health for performance.
@Markhypnosis1 Your response to a two-year-old comment reflects both lack of intellect and understanding of health.
Dylan is right about being sore after the first few workouts. I found that out since I started to ride a bit less and hit the gym while I follow his off season plan. It subsided after just a few times to the gym but be prepared. After being on Dylan's Off Season plan for just over a month now I do feel stronger overall and will report back once I begin Dylan's 15 Hour/Week Base Plan later in December. I think it will all pay off if my 57 year old body can hold up. So far so good.
AS A PERSONAL TRAINER & AVID CYCLIST THIS GUY IS SPOT ON!!! WELL DONE 👍
Great info. Re. Core work - remember the purpose of core stability isn't to maintain a position for a long time, but to limit excessive movement around the lower spine while movement occurs elsewhere in the body.
So, forget planks and look at more dynamic exercises like the Dead Bug to strengthen the core 👍
Heavy squats and deadlifts are a great core workout for me.
@@oldanslo For sure. I find front squats in particular work my core well
@@oldanslo I’m happy with Turkish getups, cleans, split squats, KB swings, renegade rows and loaded carries.
Great video! As a serious weight lifter and TT racer, I agree with the importance of heavy strength training. Another benefit to strength training is that it keeps body prepared for other activities other than cycling.
Like actually lifting things in real life situations. I even find myself squatting down to pick up lightweight items on the floor.
Yeah just recently I had a project that involved getting 4 horse mats out of a truck and placed in a staging area, and 4 old mats loaded in the truck to take to the dump. Managed to do most of it myself although I def needed help for final placement the next day. I thought I was a real wimp until I found out they weigh ~100# each, lol. Yay weight lifting!
Easy progression:
DL or Squat
Wk1 3x5@85%
Wk2 3x5@90%
Wk3 3x3@95%
Wk4 Test 2RM (2RM Represents around 97% of your max, no need to test for 1RM)
Start new cycle with 85% of your new PR
REPEAT FOR 3-4 Mesos
Some additions to your excellent video: The goal is to increase strength. The most effective way to recruit that maximum number of muscle fibers are slow, eccentric full range of motion, followed by a distinctive pause at the bottom of the motion. People do not do this because: 1. They cannot lift as much weight. It is a ego thing. 2. It feels "icky" at the bottom of the motion - it feels like your legs are being ripped apart. However with this protocol you realize gains faster because you are recruiting the maximum number of muscle fibers, AND you are using less weight, which equals less chance of injury. Remember, the goal is to train your muscles. Not strut about how much weight you are lifting.
Great additions!!!
Please cite research studies for this claim.
@@marcdaniels9079 Chat with any PT or exercise science student. It is a well-known, well researched fact.
As an older cyclist prone to poor bone density I’ve been told to relatively few reps power stroke the lift as hard. Heavy hard push promotes bone growth.
My understanding is the goal is to increase power.
Thx again for the "tutorial" mate!
I'm 40 and for the past few months I've been looking into your channel. Following some of your advice I really started to get faster on the bike in less time. Hard work, but nothing good comes easy.
A couple things I have deduced. I found lunges have more glute and hip activation than squats so I find I tend to prefer them over a squat as when I neglect those areas, I get injuries. The added benefit is you don't have to load as much weight and save your back, neck, and shoulders. Leg press is nice for pure power and I use deadlifts for the power phase. Secondly, I find that a short hypertrophy phase, after you are adapted, helps a lot in your strength and power phases. This would be like 8 sessions in 2 weeks.
@@the_fast_life Yeah that is called a Bulgarian split squat, a very good one but also very unstable to can be challenging with big weights and easy to get injured. Very good for building stability.
weight training helped me alot. Had to be in military october 2020-june2021. Did about 1500km of riding, 60h of gym and 55h of running during that time. Start of the summer, switched back to cycling and ended the season with couple of UCI stage races and podiums in good races. Had the best season of my life. Numbers were pretty interesting. Last season did 20k+ km, this year i ended season with only 10k but had my best numbers so far.
I was being productive at work. Then I see a new video from Dylan Johnson. "Work can wait. I have more important things to do!"
muahaha same here
Thanks Dylan, I just hit my PR in half-marathon in the off seasson with these strenght exercises.
I used to do 3x30 at 700# on the incline hip sled but never did well on climbs. My old running coach talked me in to doing squats and I could barely quat the hexagon bar! In a couple of months I was squatting 300 and my climbing GREATLY improved.
3:45 for the training schedule. Dylan, thank you a ton. I just joined the gym again this morning, and it's amazing how much I lost since last visiting it during 2020. Turns out that I'm a beginner all over again; stupidly weak in multiple (ok, all) areas, even in supporting muscles to stabilize the back, balance, etc.
A tip to be more time efficient during the strength lifting is, while resting from de 1 set of Squats do one of your core exercise (planks, sit up, whatever you may like). Like this you still rest enough to be back to your Squats/Deadlift and don't "waste" time.
Just did my first real offseason lifting session, thanks to this video. I look forward to building up in the coming weeks and months
It takes massive amount of time to make this research based video. Auto subscribed and keep up the good work!
This is by far the best practical guide I have ever watched. He thoroughly covers ever aspect of the program.
Great video and I agree with all. For very heavy lifting of a muscle I found from my weight lifting days when I was in my late 20s 6 days of rest between that muscle group was optimal, but that was more sets than what you propose. I think 4 days between heavy lift days may be optimal in the beginning. Thanks again for posting I found it very informative and add value of the things I was thinking. As a cyclist now I was not lifting weights as I was too lazy. But now I’m convinced I really should.
I'll be forwarding this to everyone I ride with. Awesome resource and entertainment! Keep churning out the incredible content and performances.
Yeah dude, Dylan knows his shit.
I will not be sending this to the people I ride with. I will be doing squats and deadlifts and dropping MFr's in March.
@@Blacksunshine636 I know, right???? LOL.
Best coach out there, videos always on point with the science to back it up…….awesome content
Yup, I finally added weight training this year, two years after first seeing this video. It got me over a plateau in conditioning that I couldn't reach just by mashing bigger gears and standing to stomp up climbs. My recovery from hard efforts is quicker now. No idea whether functional strength training helps with longer rides, day after day. But it's helped with my mostly recreational and spirited group rides.
yea I ignored hitting legs forever due to going to physical therapy for muscle imbalances, my awesome uncle told me to just start hitting legs (he had the same problem) I made more progress in 1 week then 4 month's of PT.
Superb, thanks Dylan
This video could not have come at a more perfect time, I have only just started lifting. Thanks for the weekly content, I love watching these videos as a cyclist and also as someone who is interested in sports science!
included some weightlifting last winter, following your advice, and got faster on a bike, despite much less cycling volume this season. Also huge improvemets on basic body strength in usual life and much better body form. Very beneficial, thx for it
He put a lot of work into this; no stone unturned. Thanks for this!
Your real world approach to applying the science is refreshing and completely absent in much of the scientific world. My colleagues should subscribe. Keep it up.
I took your advice and went to the gym yesterday. I followed your instructions to a t. OMG I'm soooo sore I could barely get out of bed. I haven't been sore since I started mountain biking. Everything you said was right on par. Can't wait to see the increase in performance in the next few months. Thanks for making these videos Dylan. 👊👍
To anyone wondering if they should start lifting. I had to take 3 months off the bike earlier this year so i hired a coach (Not Dylan) to help me lose a bit of weight and get stronger for when I got back on the bike. After reintroducing the bike i found my sprint was up by 400w compared to just before i took the break and repeatable time after time. My 1,5 and 10 minute power were also up by an obscene amount and after a training plan my FTP shot up 9.30% AND i am 72kg, considerably lighter than i was at the beginning of the year so the answer is yes, start lifting and basque in the glory that quad and posterior chain superiority provides.
Too much to wish to comment on but overall...As an experienced weight lifter with 2 years of serious (racing) cycling I can say for new comers to weight lifting you've hit the nail on the head. I would personally sat super low weight, attempt to reach 10x reps and once you hit 10, up the weight. A rule of thumb I've followed for over a decade, I'm 87kg and deadlift 280kg with 350W FTP. Now I shoot the 4-6rep range.
What's your 5s power? That's a pretty insane deadlift you got there.
@@naturarum thank you! 5s 1628W
its amazing how often I still hear people caution against strength training for cycling and dismiss the benefits. I'll take the free gains. Thanks again Dylan ;)
Under the assumption that Dylan has indeed done the research (that is available on this topic....not always easy to find specific research, but...) this is an EXCELLENT video for ANY LEVEL ATHLETE that wants to START to implement a weight training program alongside their riding. I would go as far as saying if you need to shorten or even remove one of your 'not so KEY bike sessions' in the week to fit in that 2nd weight training day, I would definitively do it. There is more to gain by doing it, than skipping the weight session for an easy ride or something of the sort. That is just my opinion; ultimately I simply wanted to support Dylan's claims in this video and agree that there is a general consensus about the VERY positive impact weight training has on cycling PERFORMANCE. I wish you all a wonderful day and ride safe!!
You did a great job with this one Dylan, I think your read on the data plus personal antidotes is right on point.
Quads, glutes, hamstrings, stretching, core/flexibility exercises, occasional rolling. Proper rest between sessions for optimal adaptation avoiding overuse considering your age, level of fit, past injuries, current health issues.
Swimming, running, skiing also is great in this part of the season.
It’s tough, I’m amateur-amateur, don’t do races, can’t do all exercises, need to compromise often and I just try staying healthy and fit.
I think you should definitely tailor your lifting to what kind of cyclist you are. I'm 100% MTB at the moment (just preordered a road bike though...), so in that context I would definitely do a lot more emphasis on upper body / core work as I ride quite a bit of "enduro". When you get "bigger" you're also picking up a bit of padding for the inevitable crash.
FWIW, I find that doing cooldown exercises (i.e. 15 minutes on the bike) after a hard leg workout can definitely help lessen DOMS and allow better recovery.
Totally agree on the cooldown spin helping reduce DOMS. Flushing out the lactate that builds up, just like we do with HIIT bike sessions.
This is a depressingly great article. I always used weight training as a competitive advantage - there was a time when lifting was actively discouraged among cycling coaches! Everything Dylan lays out here is how it should be done. Doesn't need to be complicated but gym makes a massive difference to riding performance. For the more "mature" athlete, even more important. i can vouch for that!
I really appreciate this info and the time you spent explaining everything: sets, reps, weight and especially the depth of the exercise movement and motion. I will definitely look at your videos often.
@dylanjohnson actually, the same study that you sited said "H-SQ is inadvisable due to the limited performance improvements and the increments in pain and discomfort after continued training." so maybe what you said about reducing the depth of your squats is not a good thing, based on this study.
If you squat/workout at RPE 6 for each set for your very first gym session the you may retain the ability to walk the next day. It also allows you to increase the RPE throughout your training block.
Great timing! I was just adding weight training based on your earlier weight training videos. Definitely seeing improvement based on reading from my power meter. Many thanks for all your entertaining and helpful video on training and diets!
Im aged 60+ and this is the best advice I've read or heard. Both for cycling improvement/efficiency and general anti aging (sarcopenia). I'm sure BHD has this covered on his page? Top Bloke Dylan!
I am back in the gym this week luckily my sons a PT an owns a gym always do my 1st session with him to get back in the groove he’s a strong believer in Dylan’s philosophy on heavy low rep basic movements for strength for all sports not just cycling.
I'm 63 years old, and weight-lifting is an absolute must in the off season. I have learned and agree with your assessment that heavier weight and less reps vs light weights and more reps, is more beneficial
Excellent video Dylan. This confirmed that I've doing the right stuff
First 68 seconds is inspiring enough for me
What a great video dude. The best compliment I can do is: "This is the video I would wanted to do to my channel!"
Congrats! 💪👍
I went the opposite route by lifting for 15 years then discovering cycling. I have lots of power in short bursts but a pretty terrible (but improving) FTP. The best lifting program I’ve used for a diverse range of lifts is 531. I’ve done smolov jr and squatted 500lbs but you’re squatting 4 days a week at incredibly difficult intensities with rep ranges that break your will to live. Knee pain is a thing too so I recommend some good knee sleeves like SBD.
As a 50+ year old, I appreciate the breakdown and was the justification I needed to get my butt back in the gym
This video content is equivalent to gold in real life. Thank you
Your info is spot on and accurate! As a bb/fitness coach and cyclist everything you said is scientificly correct. Great video
Thank you for another fucking spectacular video. Keep up the good work, and much love
Started riding bike 8 years ago. Started w8ght training last fall. Did like 35 sessions by Dylan recomendations. Never had such big gains. Closing gaps, ftp, endurance everything went up :) first session got locked up lifting 32kg :D
Here’s the simple best routine you can do as a cyclist.
1. Use 5 rep max weight
2. Do 1 set of squats and one set of deadlifts for 20 reps.
3. Rest 20 seconds between fully focused 1 rep max acceleration efforts until you get 20.
Did this in the past with tons of cardio and lifted 250kg 1 rep max for both.
Rest is walking up and down (or doing calf raises) for up to 20 seconds or until you can explosively lift.
Should only be hard at the end of the set.
Acts as cardio and saves time.
Jump on the bike afterwards to combine endurance.
Upper body do CrossFit..bodyweight and core exercises between running. Cardio and good for bone density. Saves time too and gets cardio and some running in for cross training.
Can do this after the 20 rep squats and deadlifts for a great cardio session.
Can add a bike at the end for more endurance and it adds up more than the extra bike towards cardio benefit.
Massive time saver.
I’m 60 and found it really helps me. Not only for cycling but general life. It helps my power but I still need to turn the legs over or aerobic endurance goes.
Also, I tend to find that weights increase my general strength so I don’t get a sore back.
The very best video on TH-cam!
Been lifting similar to what you've laid out for the past 11 weeks in the off season and seen much strength gains. Can't wait to see it pay out in the coming season.
By far the best guy on cycling related stuff,, thank you Dylan
Really great video. My background in lifting has helped my cycling. The struggle was always with the training schedule and setting up lifts, cycling and rest days…. And not overtraining.
This is the hardest part. Lifting is fun, riding bikes is fun. Doing too much of either effects the other. I struggled with this for years because weightlifting was my priority, and cycling is my favourite hobby.
I finally decided to focus 90% of my fitness time on riding from spring to fall this year. Had the best cycling year of my life.
Now that the snow has started falling, I'm back to weight training with 1 or 2 weekly 20-40min indoor trainer sessions and/or 1hr outdoor rides when the weather permits.
I recommend people watch Mike Israeltels series of videos on the science behind lifting.
As it comes to failures "technically" this is defined as either actual muscle "failure" or a break down in form. Eg when you are doing curls for girls swaying to lift the weight is a breakdown in form.
For squat depth personally I wouldnt get to hung up on the depth. But focus on safe form including a stance that is suitable for you body genetics. Some people have shallower hip sockets that mean a different stance may be easier or harder than another.
Just avoid that butt wink which is no bueno.
*Should add Greg Doucette is a good source but you have to really look for the info as its not as organised. But hes also an avid cyclist and can provide some good insight for cyclists
I could have written this - but add both are “ enhanced “ ie use PEDs
Fantastic video, densely packed with why, how, & when, backed by science
Fantastic vid! This was really great information and I enjoyed seeing numbers from a lot of familiar races behind you!
Agree bro! Been telling friends how weight training can help in performance. Those who did not believe still wondering why Im always performing well over them.
Great video and far too many cyclists ignore squats, deadlifts and core workouts. Deadlifts and squats are also great for core strength.
oh i love this. been breaching about it for long long long... fortunately i had to move for the winter and now i have the gym on my backyard so i get to lift enough... bodyweight, bands and growing kiddos have been adequete to do home session to keep up to some taps but lifting heavy enough is giving major gains, on the bike and run also...
I started going to the gym Oct last year after a decade or 2 way from it and I feel fantastic on the bike now. No more sore lower back, no issues in the shoulders/neck, and I can do a 160km gravel ride and feel like I can do more. It's been a real lightbulb moment for me.
Which exercises do you think specifically improved your lower back strength
Nice video. As a 48 year old I can say that getting back to the gym after the pandemic and lifting has made measurable and significant improvements in my FTP and endurance. I also found that a balanced routine including hamstring and calf work reduced cramping on hot days as well.
Great information. To save time, I'll add core & light upper body work between heavy leg sets. It breaks up the time 'clock watching' between legs sets!
Wouldn’t you want to preserve the core? You need that for heavy lifting.
@@suisinghoraceho2403 I do light core and light upper body weights just maintain, not to build. Once very heavy weights are introduced, I may defer to the end of the workout to add some core & upper. 👍🏼
Excellent video Dylan, providing a full coverage of this topic in less than 20 minutes definitely deserves some thumbs up. One comment on squat depth though, and there maybe is some research out there which you might be looking at ;-) Squatting heavy weights should be done low (ass to grass), as stopping the squat earlier produces a high amount of shear force on the knee (patella) which could/should be avoided. It sounds kind of counter intuitive, but there is a) evidence of weight lifters and b) even a mechanical/physical explanation for this.
Great video although I'll have to challenge your exercise selection a little. Squats and deadlifts are great but can come at an orthopaedic cost. I would put unilateral exercises such as single leg leg press, rear foot elevated split squats and single leg rdls ahead of the traditional lifts - these exercises have great overload potentional, are statistically safer, expose leg asymmetry and work the trunk and hip stabilisers to a higher degree.
@@oldanslo I've seen many tweak low backs at the commercial gym I used to work at. ALL of them from squats or deadlifts. I've done maybe close to 8000 sessions in my career and have never had a client slip a disc in a split stance or single leg exercise as they are far more self limiting - not to say that I can't happen though.
I get where you are going with this, however I'm simply saying that the whole notion of your primary lower body training consisting mainly of squats and deadlifts is a little dated.
I'm a big fan of Mike Boyle and also like Alex Natera's presentation on unilateral vs bilateral training.
What a coincidence, I am actually going to the gym now... and yes, DOMS HIT ME HARD.. I'd be doing it twice a week...
Started last wk. Fighting thru the DOMS knowing better days are ahead next yr. It could make you feel horrible about yourself but i have learned to see it as 'wow i'm leaving this much on the table - TAKE IT!'. -U10
The DOMS can be brutal when first starting. Keep at it, though. Better days ahead!
Great video, thank you for sharing.
Coach Dylan, this is amazing stuff! This is professional weight training advice. Super high quality!
Congrats on the selection!
I love re-watching this occasionally to give me motivation to keep going. As it is, no more gym for me! After watching this last year, I slowly built my own in the spare room. I don't know why I didn't do this before. A membership would be nice to meet people I guess but I never go to the gym to socialize. For me the money was much better spent on bumper plates, trap bar, kettlebells, etc.
Very informative video. Learnt a ton. Thank you. Great video.
Oow cycling specific gym plans! I'm going to hit that up come winter!
Thank you! I know I asked for this video and you delivered!
Super video Dylan with lots of good science-based/backed information. Thanks!
I use Bulgarian split squats with dumbbells, instead of back or front squats to leave back less stuffy and tight. Less overall weight on back with single leg stuff.
Great channel Dylan, no nonsense sensible advice without any BS. I’m in my fifties and race MTB quite successfuly. I joined a gym and am following your advice and really enjoying it. 👍
Thx, your analysis and recommendations are spot on: I ignore most other YT trainers!:)
Subtle flex with the Jolanda Neff cameo
Another reason that low cadence training doesn't work is that it does not have an eccentric component, contrary to squats, etc. The eccentric portion in a weightlifting exercises produces a significant proportion of strength gain.
Great point
I know this is a late comment past the video posting however weight lifting especially squats is an exercise that requires building up confidence to move heavy weights. Back when I was learning the half squat became a way of building up the confidence with a weight before I would embark on a full squat. When driving for weight and strength gains during off season, the first session would be a half squat at the great weight followed by a full squat the next session.