After I did a VO2Max test half a year ago, the doctor recommended to me to do more low cadence work. I did, without being slower I used a gear higher than I would normally do. Result was with almost immediate effect that my long distance rides of 200 to 300km per day I felt less exhausted at the end of the day (my average of ~83rpm went down to ~77rpm). But now I also started to go to gym to train more strength but also use very high gears to go uphill. Intentionally I try to go uphill sometimes at 50 rpm while in the past I always spun at >80rpm. Overall I try to vary the training more than in the past, more lower cadence, but also more higher cadence, more intervalls and not only endurance, gym to train other muscles as well, ...
When I started cycling, I needed to get the strength for pedalling on climbs and going fast in the flat. I used to go all the time at 52-14t ratio. My cadence was not particularly fast, and still those beginning months got me stronger and faster. Then I started training high cadence, but I realized I could endure a lot of those trainings without using light gear ratios, so that got me faster again. Idk if I started cadence first, I would've developed the same strength, but I can assure that yes, it is effective training. Just look at track cyclists, and how they train with giant crank gears and they still can produce high cadences, resulting in more speed.
I don't race or anything, but I do commute to work, and I often have to bring my work equipment with me which can be anywhere between 45 lb to 100 lb depending on what I need to bring. starting about 10 years ago I got a BOB trailer, then in 2019 I bought a Surly Big Fat Dummy (a non-E long-tail cargo bike) I noticed a huge improvement after getting the BOB. my cycling fitness had been plateauing previously to then and it was pretty obvious to me that adding the extra weight was what broke it. another consideration is that your muscles don't work alone but they all share the load in different ways, so you shouldn't think of muscles individually but instead as a system or a web if you like. you can see this yourself by playing with your body position while in a steep climb. you're a lot stronger if you get your back into a sweet spot/angle, you can literally feel your back helping your legs, and you're a lot less tired at the top. so to my mind, yes cross training is important for progression, as is resistance/loaded training, as is adding a lot of variation. personally the variation is just as important for keeping things fresh and interesting for my mind as it is for engaging different muscle groups.
Using my shiny new smart trainer and app to increase my "FTP". Usually cycle at 40-70 rpm on the road so cycling at 85-100rpm is a new experience for me. I enjoy the convenience of hop on hop off cycling in my kitchen. If I lived in a mansion I'd definitely get strength training machines to gain muscle, but can't motivate myself to pay the gym fee, faff with getting to and from a gym, and put up with the gym only offering free weights which seems an on-the-cheap offering. I could do free weights in my flat. It's large training machines I don't have. I'm considering building muscle using the weight of my own body, squats, push ups etc but using a machine is so much easier it seems to me. I've just restated yoga and core strengthening after 5 years. Strength training and exercise shortens muscles apparently so they need stretching. I'm very inflexible but hope to gain some flexibility. Has anyone come up with a set of for-cyclists strength/muscle training exercises I could do in the comfort of my own home? Visiting a gym is a faff for me.
Core work... As I age, I feel core work is essential, not for increased power output but for being able to ride longer in a more aero position with less discomfort. I used to have horrific back pain after each ride before I started working on my core and upper body, now I rarely have upper body pain, even on rides lasting several hours.
The importance of stability and endurance in stability can’t be overstated, painful muscles are seeming to always be weak muscles the older I get and the more mistakes I learn from!
I've been finding that doing 5 to 10 pressups once an hour (sometimes more often, sometimes less often, occasionally more than 10) has had a very good effect. Shoulders and neck far more flexible, torso core stronger. Planks also help. Age 69, I can bowl with fully vertical arm, use screwdriver and do other fiddly and extended work overhead in a way I have only ever seen plasterers manage, look behind me while riding bike or driving car. I'd got stiff, creaky, needed physiotherapy & osteopathy which only worked up to a point. The idea is not to build muscle bound look (my wife would hate that) but it seems to stretch muscles and tendons and joints simply to work better. I have almost no fast twitch muscle so steady use of low cadence suits me but I also find that doing a few minutes every so often at high revs in lower gears helps with relieving aches, warms up muscles, changes breathing patterns
PRO BODBYBUILDER here. Do both, jsut take your time in the gym as in take your time before going really hard with weights. THINK of your first sessions in the gym as zone 2. Just go easy and progressive overload aka go harder then last time over the next weeks and month while training heavier and harder and it feeling more like your doing 3-4-5 efforts with weights in the gym.
A lot of people do too much in their first gym session, then the DOMS hits the next day and they can't walk and cry if they see stairs. At that point they wait a full week to recover try again and it happens all over again. For absolute beginners I'd suggest start very easy that first week (Z level effort), get the movements down and then start ramping up. Think of it as an orientation week. If you do get DOMS - work through it, if you wait until you fully recover you'll get trapped in the cycle.
as a lifelong lifter/rider, power matters! No better way to build power than in the gym. Anyone who’s worried about gaining too much weight/bulking from lifting, don’t worry. Even if you do gain weight, if your power to weight ratio improves collectively you will be faster on the bike. There are also a lot of benefits to weight training in the real world.
I’d really suggest following people who are dedicated strength athletes rather than cyclists trying to cross over. As a power lifter who also cycles it’s clear that almost all of the cycling specific weight training content is years behind the curve.
@@randomname8442 Firstly, I already do. Secondly, he gave really good advice supported by scientific studies. You should watch it first before you criticise it.
@@randomname8442 Generally I'd agree but Dylan Johnson is definitely an exception. Watch it before you comment, I bet you'll learn something. P.s I also weightlift as a sport not just to supplement running and cycling
Dylan Johnson is not known for academic excellence. That doesn’t stop him from commercialisation of those unfortunate enough, knowing even less than him.
About two and a half years ago I had a traumatic depressive event. The anti-depressants I was prescribed resulted in a masive weight gain. Getting back on the bike made such a difference in terms of weight loss, but also dealing with depression. Then a work thing had me busy enough that I just didn't have time to ride for 8 months. That just ended, and now I'm in the middle of a Canadian winter geting back into it. Smart trainer, Zwift, training program to get ready for a century, floor and body weight work, it all adds up. The specifics of training matter a lot to the pros, for the rest of us what's important is to approach fitness safely and consistenelty. No fads, good advice, eat well, and ride because it is joyous and makes you feel like a kid again going 'wheeee'. Thanks for what you folks do. I was 285 lbs. Down to 245. I'll let you know when I'm down to 199, and the time on my century. Cheers. -WL
This was super interesting and reminded me of a period of time I was training as a remedial instructor in the British Army. Our instructor taught us that increasing workload on a recovering soldier could add undue strain to an injury but to prevent the soldier stagnating whilst waiting for his injury to completely heal he introduced us to a different concept to gym training. He told us to choose a weight that we could lift reasonably doing 8 reps. We all did 8 reps with that weight. We all managed it successfully without any strain. He then said do the same but take 2/ 3 seconds to complete the upward rep and 1/2 on downwards rep and ensure you go through the full range of movement. We all did what he asked and it was considerably more difficult. He explained that the muscles will recruit fibres that are for that specific type of movement or level of force, it will ignore other fibres that provide different attributes to a movement stabilising, endurance and so on. When you slow the movement down the body says I will need all fibres as this action does not sit in any category. Thus in this training we work more muscle fibres and place less strain than repetitive exercise can cause. Although not exactly the same points as being made in the video it provides an insight into ideas being talked about in the late 90s. So I believe that fitting this type of training within your existing training will have benefits.
Physiotherapist here: absolutely correct. Super slow movements recruit more motor units. An example of a motor unit would be a motor nerve that innervates a thousand muscle cells. A muscle like the rectus femoris may have a thousand motor units. Motor control is what makes us stronger when we start training, before the 6 weeks that it takes for a muscle cell to complete change
Have been training like this since 1981. I am now 59years old. I have been made fun of by the younger generation and been called “old school” numerous times. I do combine with other training methods but it does work for me. You do need a strong core but it also gives you a chance to work on your form. Thanks for the content.
So, I too have been combining my 80s training with more modern ideas and bee made fun of. The thing is, I just smile and ignore it but quietly laugh inside when waiting at the top of the hill for them to catch up ;) The fact is, not much of the new stuff is that new. Eddie M said ride and ride, my 80s coach called it steady core riding but today we call it Zone 2 as if it’s some magic new discovery! 😂 We used to do max effort 30 secs on 1 min “off” (50%) intervals on a turbo trainer - which incidentally for me have a huge effect on uplifting power - but nowadays with call it HIIT. I could go on …
Track cyclist here. Gym strength is our go-to training session - I have blocks when it’s 6 days a week, highly specific and carefully balanced in terms of muscle groups. We also have plenty of on the bike strength training - low cadence, huge power (standing starts, gates). And we still have long, endurance rides at recovery pace - the logic being that you have to have the endurance to survive the race in order to be in the sprint finish.
I am 56 years old. I ride around 3,000 miles a year in Birmingham Alabama which is the hill capital of the work. (Well, it feels like it). I decided to add the gym work outs becuase my son wanted to join. So I squeeze in time between gym time slowly biult up 3 hours a week. Cycle miles miles were not impacted. However. My physique improved, hill became easier to climb, and I feel in the best shape of my life. I would give it a go. I also suggest just working slowly up to your goal. There is not time limit, so I started with a 30 minute a week, and build slowly from there to three hours, it now just feels like a habit. The turtle does win the race over time.
@FTA38yearfreeridein an ironic twist my dad told me he had the greatest gym gains when he worked out less. He did construction 8 hours a day, and martial arts, then weight lifting. Eventually left construction for other work. So more time is not always the answer. Body has to recover as well.
Ok, was a natural body builder in my 20s-early 30s, so I've always trained with weights. 16 years ago I got the cycling bug and did minimal weight training especially with my legs. Two years ago and aging , heading to 60 years I do very light weight training with slow motion and cycle 3 days and one day weight training . Also I do low cadence training every 3rd ride on a trainer in winter months . Well noticed a big difference in my power put out and cardio! I took the fat bike out on a winter ride and was smashing it. Was able to continuously keep a high speed at a lower cadence for 90% of a 12 mile course. Can not wait to see the results this spring and summer.
Forgetting the cycling benefits, going to the gym is essential to better health in later life. It helps with bone density, and reduces muscle fibre loss.
I commend like minded folks commenting here for trying both. I am 6-4 with 37” inseam. Trained for leg speed for a season, didn’t work out. I have to move too much muscle mass for spin, which puts a load on my engine with marginal gains. Slower higher power pedaling drops my heart rate by ~40 bpm while maintaining same speed, also gives more time for non pushing leg to relax longer, and it gives me more endurance. Also tried 170-180mm cranks, with 180mm giving me most comfort and performance. I think there are numerous factors - weight, height, femur length, cardio size and condition, slow-fast twitch muscle ratio, bike fit.
This is a great video, I probably watch every GCN video and I feel the quality has recently gone up, keep it up guys. Most of my training is often trying to hold a higher cadence for higher power and other than that I don’t really think about it, I imagine thats typical for many amateurs. but now i have reason and motivation to experiment.
What I absolutely love about cycling: it involves almost every aspect of human (and some may say superhuman) physiology. You never miss with training, whatever you do, helps in a way.
I'd argue this is (at least compared to other sports) almost uniquely untrue about road cycling. Realistically, you "just" need to train your aerobic capacity and have enough leg to keep up with it. Everything else is in the service of being aerodynamic, injury prevention or *marginal* gains. Pretty much any ball or racket sport will have much more well-rounded physical requirements (flexibility, stability, strength of not just legs, coordination, etc.) Even MTB, track riding and BMX are much more well rounded than road riding.
@@Skooteh well that would be a drastic oversimplification, doesn't it? Like reducing baseball to pitch speed, football to kick accuracy or swimming to ape index. All that "everything else" matters. Besides, as you rightfully mentioned later, cycling is not limited to road racing alone. Although cycle-ball is where I'd personally draw the line already. Just the big engine won't drive you far past zwifting.
@@feedbackzaloop I'll admit it's an over simplification, but is it really much of one? The only regular situation where you physically need more than legs and aerobics is when riding out of the saddle. Am I forgetting any? I separated road riding from other forms of cycling because that's what people here are talking about. Nothing mentioned in this video (or frankly, this channel) has anything to do with BMX, even if they're both technically cycling.
@@Skooteh feels like you are forgetting in how many instances getting out of the saddle critical is. Then the role of aero (it ain't marginal) thanks to flexibility, also core stability for fit issues, and reflexes in bunch riding and descending. But most importantly, aerobic capacity being itself a combination of respiratory, digestive, cardio and vascular, intracellular adaptations. Legs are not a mere muscle mass too, but quality of that mass and its neurological activation. But I get your confusion, GCN indeed talk too much with too narrow focus on road and indoor racing. Not just forgetting to mention other disciplines but their relevance to the topic at hand. Again as a good example, a good sprint is absolutely critical to BMXing. Or being able to produce high torque on a cargo bike going uphill.
Back in 1993, inspired by Graeme Obree, I spent 6 weeks training at low cadence on local hills ( the target was an end of season 10). Specifically, am 8km circuit which comprised approximately 70/30 climbing and flat/downhill. The longest climb was/is 2.5km at an average of 7% As an experiment, I first did the climb on my normal 42x15 at 20kmh, and noted my HR. I then did the same climb on 53x15 at the same speed. To my surprise, my HR was 15bpm lower. I had no power meter in those days, but this was interesting to me. The sessions were every other day, and 5 to 6 laps of the circuit would be ridden. The flat and downhill was used for recovery. After 6 weeks, I had increased the gear to 53x13, and was riding the climb at 25kmh. I also narrowly missed the win in the open 10 ( by 1 second), and I was no tester by any stretch of the imagination. Despite the clear evidence and improvements, I never fully commited to doing for many years, as I hated time trials, but in 2014 I had a spare few weeks and did it again. By this time I had a power meter, but the data showed pretty much the same. Big gear at 300w=lower heart rate compared to low gear at 300w, which was my chosen power. Result was a very respectable 10 for a 42 year old 6'4" 100kg lump. That was my last race. 11 years later, at nearly 63, there's a slim chance i may try it again. At least indoor training takes the guesswork out.
Hey @chrissumpter3417 great comments. As a fellow 63er I roll with Garmin head unit and pulse monitor. Have thought about power meter for a while but $$$… At our age is it a tool you find useful and you couldn’t live without or more an interesting data point toy? Thanks in advance for your thoughts. 👍🚴♂️
@@SeattleMarko If I'm honest, it's a point of reference for me, rather than a tool. I only have power meters on one road bike and one mtb (out of many, many bikes), and as I haven't raced for over 10 years, I could easily do without it. Beacuse power is a constant, absolute metric, I can't kid myself I'm fit any more if I'm puffing like a train and doing 180w. I used HR in much the same way back in the day to make sure I was actually trying as hard as I thought. When I started racing in 1977, you rode your bike, and either felt good, bad, or somewhere in between. Obviously now we all use virtual platforms for indoor training, it's all about the watts (per KG, unfortunately).
Been S&C coaching / training for athletic development for over 20yrs. And I’ve heard a lot of …. Well. …. Advice. ….. this vid n content is full of great advice, well structured and stated. The important focus on context of individual matters most. Wow ❤
Some fantastic insights shared here, thank you. I really like the efforts to reference published data wherever possible and then apply it to real world for mere mortals like me! Hummed and hawed about joining a gym to do cycling specific strength training for years now so this has helped me make the decision to take the plunge and hit my local gym. Wish me luck!
Wow, Si...great video and impressive coincidence. I am from Brazil (Rio de Janeiro) and today I did exactly a torque training in low cadence climbing. The only difference between your suggestion in the minute 11:06 of your video and the training my trainer scheduled for me today is minimal: I did 5 X 4 mins @ 50RPM - 95% FTP 4 MINS recovery inbetween. I am 51 y/o and I have a trainer for 4 years and it's amazing how this type of training improved my strength and General cycling. I have 4x/week of cycling training (Monday, Wednesday, Saturday and Sunday) + 2x/week strengthening in the gym with a personal trainer for specific strengthening for cycling (Tuesday and Thursday) + 1 day off (Friday). My only regret is I took almost all my life to start cycling (I started mtb when I was 47 y/o). By the way, my main modality is enduro/trail mountain bike, but the road cycling improved a lot my General cycling and skills in trails
I've dabbled in low-cadence before and not sold on it!! Weight training is much more beneficial for improving your power. I've pretty much been gym based since September as part of a body recomposition (burn fat + gain muscle + eat more protein) and have loved it. I don't like indoor bike training, pauses for the discontent, because of setting up and just getting bored quickly. I enjoy the gym, you can be in / out in 45 minutes and get so many benefits for cycling and life in general. When I have ridden my bike since September I have noticed good improvements in my endurance, efforts, recovery from efforts. More importantly, my knee is the best it has ever been.
I believe you should give low-cadence another go after this gym-focused block. Low-cadence should help to transfer strength gains made in the gym to the pedals. It's the same velocity with a bit less force and it allows you to use the new strength through the complete pedal stroke. It would train your muscles to apply mechanical tension in a circle rather than a straight line. I am also focusing on strength work in the gym with a little Z2 on the side for recovery. I will be sprinkling in low-cadence sessions this spring when I start doing threshold and VO2max intervals again. As a track sprinter (mainly) my goals are likely a bit different from yours but low-cadence will iinevitably come in handy when the climbs are too steep for your gearing.
@FlyingPastilla definitely and option for sure! Something I'll consider. I've not written it off, I'm just not sure if I've felt the benefits of it yet.
I've been doing strength training in the gym more for muscle strength on the knees, in order to prevent injuries. But it has helped with performance on power output. After 2 days of gym and a day of rest, when I get on the bike, I feel much better and stronger and less fatigue.
I am doing both weight lifting and Cycling as my Cardio I noticed that lifting weights really gives a boost to power output and also gives a lot of endurance to lower body. I really love your show mates. I really love your show. Watching from New Zealand.
This has been a great video for me, thanks Simon. As a mid-60s guy with knee injuries, I've been experimenting with varying cadences, gear choices, paces, etc., and because you and I share the similar ectomorph body type, I can relate to your less weight more reps in the gym mindset. Through personal experience rather than proven studies - or the lack thereof - I can testify that your argument rings true for me. Back to my knees. Due to age and injury I can't maintain peak performance as I used to - for now at least - so adopted the "spinners are winners" approach, spinning at around 90-100 up hill and down dale. But having reduced my miles to a recovery level while trying to push the same gears at speed, my old ways weren't doing me much good. I decided to reduce my cadence by about 20-40rpm and play around with the gearing to find a comfortable medium. The result: improved speed with less stress on my knees, and climbing out of the saddle in a slightly higher ratio, but for only short stints. And, shockingly for some, I've stopped using a computer, preferring to use my watch and a very basic phone app for time and distance to better "feel" the experience. Because every ride isn't a race (in my mind at least) now, I'm back to enjoying my riding as my knees get back in shape. Thanks for a great alternative view.
Love the advice to get taught to lift properly before weight training. For me it has helped injury proof me (as a triathlete) as well as really helping my performance
Super interesting video. I am 56 years old and love cycling, but I believe in diversifying exercise. We cyclists have an issue with loosing calcium from our bones, so the gym or running can be a solution. In my case, I ride horses mostly at a trot or a canter. Lifting saddles and hay bales is quite a workout as well. Seeing Pogi spin up mountains at 95 rpm makes me wonder if low rpm is useful.
Another great vid Si and GCN! Been cycling and weightlifting for decades, and recommend weightlifting for all as it has numerous benefits for overall fitness, wellness and longevity. I recommend general strength training, not specifically tailored for cycling. Get your cycling fitness on the bike. The strength training will help on the bike, and in all walks of life.
A quick note on the benefits of core work: it won't make you ride any faster, but it will keep you more comfortable in your riding position for longer. Also if you do any technical off-road riding it will help you maneuver over the bike.
I do gym strength work all year round (tweaking it to fit with racing) but also do some blocks of low cadence work in the off season. I always refer to that as ‘strength application’ [to the bike]. I’ll typically do low cadence threshold or just below 60-70rpm but also big gear standing starts into a 30-60sec effort. My main event these days is the individual pursuit and standing starts is the element that needs most work for me!
Si! This is such great content. I love using our own training and bodies for science. Thank you for the encouragement and guidance. The side bits - where you break the 4th wall - are proper funny. Keep this stuff coming. Self help book for children....I love it. You're delivering information and laughs. That's a tricky act to balance. "But now I'm old." You're doing it buddy. XOXOXO
Several months back I started working with a personal trainer. We started with core since I was weak from years driving a desk, and unbalanced from riding a bike. I used to suffer on rides over three hours because of this with neck, back and shoulder pain. Now, 7 hour rides are comfortable, and I'm adding strength training to improve my overall power. For low cadence work I ride my gravel bike on rocky trails. Numbers are all moving up on Zwift for me, so very happy with the time spent.
I am now 71 years old. I spent over a decade riding a singlespeed mountain bike in the mountains of northern California. I only recently added gravel and road to the mix. My knees are fine. When I was working, long rides were difficult to find time for, but years of hammering my singlespeed up hills after work, put me in a great position now that I have more time to ride.
I’m 60, two years ago i got back to gym, because I realized I had lost upper body strength. I get to cycle i little less from 4500 mls /yr to 3500 mls/yr ( working a full time job) . I’m still riding with the A group in my club a little slower maybe, I can’t pull at front for as long as I used to, but I can sprint faster. On the same token I don’t get tire of been on the bike as much, no shoulder or neck pain. I also work on mobility and core exercises for 15 min when and wherever I can. Thank you guys at GCN !
Great video guys. Love seeing you sharing more of the latest in the scientific literature with the masses 👏 Weight training has definitely gone from being an optional extra for sprinters to common place in the pro peloton over the last few years. Could be part of the huge increase in power numbers recently.
IMO a variety of training is best combined with some gym work. I mix in some low cadence every winter in training. Every year I try to do something different just for the variety and fun of it. I don't race just want to improve my overall strength. 73 years young. My suggestion is to add another training option that never gets mentioned. Ride out of the saddle on some rides and gradually increase the time over a few months. Tried this last summer and I was amazed how much it helped. And you know who was more surprised? My riding friends who couldn't believe how much stronger I got. By the end of the summer I could easily ride 10 miles out of the saddle excluding downhills. Main point was to ride out of the saddle on flat and hilly terrain on some rides. I got to the point that steep hills (10%+) were no longer a worry which is darn good at my age. Definitely saw an increase of watts. Longest I rode mostly out of the saddle was 25 miles. I actually got to the point where I could ride out of the saddle as long as I wanted. Gating factor was my hands/wrists/forearms not my legs or core. Today at the gym after I did some low cadence I rode 9 easy minutes out of the saddle on the stationary bike. Don't want to lose what I accomplished last year. Trek Emonda SL9 bike helps with the geometry needed when standing.
Last piece of advise was the best bit: we all have a different physiology so see what works for you. Problem with a lot of research is the one size fits all approach. I tried gym work for 18 months and it made me slower. Sluggish and both my sprint and acceleration, not great to begin with, got even worse.
Finally an useful video! Thank for this one. I am 53 and found out for myself, that I can produce more power in low cadence (60-70) for an extended period of time, than at high (95-100) cadence. And, I tend to have a higher cadence outdoors than on a turbo trainer and a better power output. Confusing.
I ride fixed gear a lot on an older Fuji D6 triathlon frame set. Between 90 and 96 gear inch. Stop start riding is hard, but I have more leg strength thanks to it. Big long hills are out, but sprinting up undulating roads is fun
Absolutely banging video. Superb overview of both the science and what it means IRL for different riders. I got my own squat rack, bench and weights (fortuitously just before lockdown) and try and squeeze in lifting sessions throughout the year. At +60 I know I need to fend off the loss of power - I'd love to increase it, but that's not happening. And Si, you're not old (says the guy that makes Dan seem young!).
An interesting video, I equate low cadence training to weight training. I’m 71 and have been cycling regularly since the 1960s. My goal is to keep cycling as long as I can, I’m long past worrying about being competitive. My pattern is one long cycle a week (50-100 miles) easy pace with a touring club, a second shorter cycle of 20 to 30 miles at a higher pace and then the gym doing mainly weights (weight machines not free weights) twice a week. One of my friends rides a fixed wheel bike, he is stronger than me at 76, he also does ‘squats’ with weights most days. When it really gets steep 15%+ I get up the hills with gears and a high cadence, he has to get off and walk (fixed wheel bike). Maybe he has got the mix right or perhaps its down to genetics.
Interesting. I remember hearing that back in the 2000's, that Jan Ullrich had a slower cadence, while Lance had a faster cadence. And that a faster cadence was much better. At 48, I'm not racing anymore, so none of it really matters to me. Thanks.
Faster cadence more focus on your cardio/Vo2 max helped by the… “medicines” cyclist were using Lower cadence is more strength focused Jan for sure was “stronger” on a bike than Lance but the medicines they were using it makes more sense to spin the gears as you have more oxygen capacity to do so. That’s why in the EPO era and onwards cyclists started to spin more over mountains than use brute force to take advantage of more oxygen in their blood
Nice video, Si! I have to think the overwhelming majority of people benefit immensely from engaging in a variety of stimuli to become a well-rounded athlete. Unless you stand to make tons of money from specializing in a single sport, we should all make a point of at least trying new things. I ran a 5k some time ago with friends who are primarily rock-climbers, and I was the fastest in the race so I thought I was the best athlete. Then they took me rock climbing and oh boy was I humbled!!! Gotta work on my grip strength now, haha! Cheers.
Something you implied several times but did not say directly that may be helpful for beginners or intermediate people who have not learned it yet. The obvious part: * Your total power comes from both your leg muscles and your cardiovascular system. Whats not always obvious: * The lower the cadence the higher load that puts on your muscles. * The faster the cadence the more load that puts onto your cardiovascular system. It's still putting load on both, but the ratios change. It's fun knowledge to have, because once you make the conscious connection you can make choices where you want to put the load in order to meet your goal. But also because of this I do think it's important to do both high cadence and low cadence rides to stress your body in both ways. Take note I am an amateur, and my meager experience has only shown that more well rounded workouts often have the best results for everyday riding.
An exercise bike in a gym is still riding and hours in a gym on a winter day can be a great indulgence and I like mixing it up with motos on the trainer and some weights and even the occasional flex. My local gym took it away but for years there was a leg-press machine where you sat like an astronaut on a lunch pad and pushed up the weights. I liked using it and showing the muscle guys that I could jack up their weight, too. Legs only, not arms. And I'd say it was from riding in the big ring lots a long time ago. 😀
being a racer from back in 1986, I attest to the following: Do a low cadence training say on a semi long hill stretch and visualize that you are doing a bit of strength training. Do this about two to three times along the ride, thinking as if you wnt to the gym! The benefit? Huge! This isdue to placing your muscles at a high stress as if you are lifting weights, and THIS WILL PROMOTE MUSCLE GROWTH when you rest. A couple of days later ignore doing this kind of training and observe how much better you will perform when your cadence is higher because you will output more torque due to the muscle build up gained. Some of us go to the gym to do arm workouts so we can sprint more safely and securely as well. i am a physicist, and asure you this is basic physics at work, it will improve your overall performance, but on race day, do not use low cadences, rather use the benefit obtained from those low cadence training days
To clarify, the equation in the video is correct for torque (units Nm), but force is not a synonym for torque, and is measured in a different unit (Newtons). Torque is the force in N applied to the ends of the turning levers (the cranks) multiplied by the crank length in metres (hence Nm), since a longer crank gives more leverage which applies a greater (turning force) for a given force applied to the pedals. Therefore power as a function of the *force* being applied to the pedals (rather than the torque applied to the chainset) is: force x crank length x cadence.
As an older rider I feel that strength training is crucial… but I hate it! So I’ve decided I’ll reward a good strength training session with a fun low cadence ride! Thanks GCN!
I've been endurance training for a long time and am really impressed with how you tackled this topic. Great overview of current science (which as you point out seems to be constantly evolving - I learned some new stuff here!) and then fantastic stuff about how to approach adopting some of the training while acknowledging individuality of training effectiveness. Great great stuff, more like this.
Trained in the gym since i was 19 and rode a bike all my life now 29.the benefits you get from both are crazy ,when u can get them to work for each other without burnning yourself out
Anecdotal, but I recently started lifting and I do feel like it has been advantageous, both on and off the bike. Plus, it's load bearing so that's good for the bones! But I kinda do have a history of weight training before getting really into cycling. Dunno, but it seems to make for a more well rounded week and keeps my interest/excitement higher for both riding and lifting as I don't tend to get burned out on either quite so easy now. Just my $0.02... 🙂
Do both! I started with a coach last year who had me do both in the base season and I felt like an absolute beast. I’ve always lifted year round because I don’t love being a stick and came from the gravity side of the sport but low cadence was new and I was honestly skeptical but it feels like you have another gear when you go start on normal HIIT sessions
I practiced low cadence higher power in order to train myself for the “back of Falls” section of the Peaks Challenge in Australia. I don’t know if it helped physically, but mentally I knew I’d be doing low cadence higher power power regardless as it’s steep and long. One thing it certainly helped was my mental toughness when hitting steep long climbs. I just know I can keep that low cadence harder efforts going now. This simply involved pushing a harder gear up a less steep climb to simulate the efforts I’d need to go through in order to get up the hill. Maybe it was 95% mental toughness building, but it worked.
There’s definitely a technique component there too. It takes a little practice not to be too lumpy through a slow cadence at high load. From personal experience and cramps it would have possibly been worth practising mounting and dismounting at 17% too ;-)
I found gym workouts highly beneficial and often worked out before work when going on group rides the same day. Generally my gym sessions were short, 45min, alternating upper and lower body weight training. By the end of the second week I could feel the results, especially my muscle recovery. Work relocation and cardiovascular health issues forced me to give up my routine, but I would have loved to continue.
When training indoors, I divide my time into 5:00 blocks. I start with 1:00 of standing, single leg, and full resistance, followed by 4:00 easy spin. Trick is, I keep it in zone 2. You will be able to increase how hard you can do these pressure intervals over time while keeping your heart rate down. I also believe the regular 90+ cadence afterward is important. This has helped me on some steep climbs here in Appalachia that are over an hour-and they help me climb with a higher cadence.
Weight training benefits go well beyond power increases. I see as a shield from injury. Total agree mix training up. Muscles have memory and shocking them with mixed training keeps them in growth stage and helps them from over use singular training methods.
For those not liking lifting, you can try mixed session where you combined say 20' of cycling indoor, do a weighted set, 10' of cycling etc etc... It was a game changer for me and it made indoor training AND weighted work fun
Nice one mate. The REAL sweet spot if you want to train strength at low cadence is to do so by staying below your max Z2 HR. You’ll then train aerobic capacity at Z2 (as primarily a metabolic/cardiovascular adaptation) whilst improving strength. Low down your cadence while watching your HR and stop lowering cadence if you see your HR jumps up.
This is an excellent video. It really spoke to me because although I know gym work is good for me, I hate it. I love cycling and the gym just doesn’t motivate me so finding a way to gain power while riding outdoors is much better for me mentally. I opted out of the gym when I was told 3 days a week was best and that I’d have to do it 1 day a week during the summer to maintain any gains. Sorry I’m out! I had a group of friends I use to race with that used single speed mtbs to train and to my shock they became fast very quickly. For those who don’t know single speeders are very often over geared and forced to muscle their way up climbs. My goal is to find fun ways to get stronger while riding and having fun. My current solution is riding gravel bikes on routes with super steep climbs ie 20%. It’s working. I’m getting stronger, having fun and not fighting with myself to do boring workouts indoors.
Very timely subject. Due to snow I'm stuck on the indoor trainer for 4 hours, with 3x10 min strength intervals... At least your channel makes indoor riding a bit more tolerable!
I unknowingly did quite a bit of low-cadence training when I used to use the dumb trainer at the gym. With a fixed resistance, my cadence was between 55-70 rpm through a workout. I was seeing FTP improvements however! I've been using a smart trainer over the last month or so and encouraged to ride at a higher, more natural cadence (~85 rpm for me). Needless to say I feel more comfortable and less muscle fatigue and I'm still seeing small improvements in FTP, but what has me concerned is that my power/heartrate ratio has reduced. So mixing in some low cadence work sounds like good idea and I might try it out! As always, great video Si, thanks!
I'm 62 and not any kind of performance cyclist. My cycling definetly improved after a few months of strength training and low cadence hills (Zwift), in fact it rejuvenated an old dog and I shall be repeating it. Have to be a bit more careful with muscles and tendons these days though and stretching and massage/rolling is critical
Man i love the gym. I have gone on and off for my entire life. Mid 50's now. I am not really big or especially strong but it makes me feel better when i go. There is nothing wrong with being a little stronger than you would be otherwise. Start light/slow so you don't get hurt and do a little more the next time you go the same as if you were introducing someone to cycling.
I started taking fitness for cycling seriously back about 1970 (I'm now 75). Back in the 70s and 80s there was discussion of fast twitch vs slow twitch muscles and how it made somebody either a grinder or a spinner, a slow cadence vs fast cadence cyclist. I was a grinder and got into the highest gear I could as soon as possible. When I retired nearly ten years ago and had more time for cycling I got a cadence meter and heart rate monitor. The numbers were good info, and I found that I pedaled better at higher cadence which gave me a lower heart rate. Also, my knees can handle 80 to 100 cadence much more readily under load than 50 to 70. I used to do gym training in my 40s but no longer do that.
I've always preferred riding in a high gear with a low cadence, and as a result, I've destroyed my knees. Now I can only ride with a high cadence. If i overpaste, i can not ride for min. 1week with the pain. For hobby cyclists, I can only recommend paying attention to their health and using their gears to ride without pain for a long time.
I was warned by an ex-Olympic athlete when I was young that grinding big gears will kill the knees. I'm glad I was told that as my knees aren't all that great decades later, but I can still "spin it to win it".
spot on, i had a off season bout 3 years ago where i did almost nothing. coming spring, i was thinking i could ride just as intense like 4 months before. since then my right knee has issues. i was only 27 but from there i took stretching (post ride), warmup(!!) and avg cad ~95 very serious. thank god its under control now.
I remember in my younger years in the early 80's, there were articles in Bicycling magazine about this same topic. Top cyclist did not lift weights, nor could they stretch. The articles went into how to use lighter weights and to lift at higher rates for both cardio and muscle twitch (???). I did use this, and it helped with both my stamina and climbing.
One of the best ways I found to cover strength and move it into power was to start by holding a set power with high cadence (95) then increase gear every 5 mins down to my 54 11 then coming back up the gear I started at but with a higher cadence then go 1 or 2 lighter gears to have to Really drive the cadence up and co. E back down to 1 to 2 gears harder than my starting gear but trying to hold the cadence at 100 through each gear. On a 10 speed that usually meant 14 x 5 min and finished strong. It covers all the strength ranges and power application in one session. Made me very strong with a big range cadence I could apply it
Lance was using a massively high cadence because the EPO had given him a ludicrously high V02 max, and high cadence basically took advantage of his cheating better. Ulrich was just a beast, with muscles on top of muscles. I think the drugs did less for him.
Ullrich cycled more on power and strength compared to Lance, Lance cycled more on his oxygen carrying ability and with the compounds they were using that was the smarter option to utilise It’s no surprise the one year Jan used a higher cadence he put some of his best numbers on a bike climbing post 1996-98 in 2003
100% agree this works. Been doing an hour to hour&1/2 once a week….. big ring, smallest cog, no standing, flattish route for 10 years. You can feel it in your legs, it’s basically a weights session whilst riding and as Si said it fits nice into a 10 hours a week plan. Try it for a few weeks like everything you might see a difference. Properly persevere and it really makes a difference. Don’t believe me or GCN though, Ciccone does it and he won the TdF polka dots in a Jonas & Pogi year 😱🤩🤯
Currently training on the touring bike for a trip - heavier, more consistent pace over distance on the flat and in the mountains. Cassette is standard. Later will change out of a 12-36t with heavier Ryde Andrea wheels. I view this as strength and stamina training based on experience. One guru said to me once ‘ride yourself to fitness’ i.e. everyday on the tour you get fitter and fitter - while that turned out to be true, it was also a shock to the body. Hence to avoid that, on the touring bike in winter and build up the tolerance for the switch over from road to touring bike over a longer period. I don’t do watts or science just metabolism which works for me.
here is a good session that once put me literally in a ditch - I blacked out. Magnus Backstedt told me to try it. ride up a climb in your biggest gear, no matter how slow you go and how slow your cadence. then. 200m before the summit, change into your lowest gear and spin out. I did it in Germany. I was so light-headed I went off the road into a ditch!
Sample size one (1) - when I was competing adding weight training and cross training showed material gains for endurance, speed and pure power in sprints. Not a great climber but could bring up the wattage when needed. For me writing our a plan and sticking to it made a big difference (obvious but just have to say it).
The American rider John Howard, who competed in the late 60s to the late 70s, was known for pushing big gears at lower than normal cadence (~ 60 cycles/min). He was in the top class of US riders for most of that time, going to the Olympics 3 times, and winning the Pan Am road race in '71. In the late 70s - early 80s, he was pretty successful in the early triathlons and long distance races, and set the motor-paced record in 1985. Hard to tell if his tendency for lower cadence helped or hurt him. He was a bit taller than average (6', 1.5").
I bike to the gym...best of everything. I really try an do a lot of core work and mobility/agility training for maintenance so that I am less stiff on longer rides and runs, as I really want to be healthy and riding for a long time to come. I find it makes my time on the bike more intentional.
I’ve been weightlifting and I mean, squatting and dead lifting since oo something and I can unequivocally state with certainty that what this guy said in the video about weightlifting and cycling works
Great video, though I must point out that early on you say that gearing lets you produce more power... That is the one thing gearing doesn't do. Your power is your power. Gearing lets you vary your wheel torque... or maintain the same cadence at different speeds... or vary your cadence at the same speed... Your body produces the power it produces, and nothing your bike does afterwards can increase it.
> and nothing your bike does afterwards can increase it Well, there's a battery & motor combo option... :) But yeah, spotting the same power/torque mistake in Si's words made me find your comment.
@@JeyDeee89 you are sort of right, just backwards. If you are grinding you are probably putting out your maximum power. It is when you are spinning out that your power drops. Power = (k) torque * rpm. If you are in a gear you can barely push you your tq and therefore your power (ish). If you are going down a slope so steep you spin out you have maximised your rpm, but torque approaches zero, and thus so does power. Note... (k) is a constant to convert whatever units you need. In the case of sae horsepower, if torque is in ft lbs, k=1/5252.
@@smithandshortdogs yes i just meant that the legs are too weak to produce the torque at 1 rpm to generate a reasonable power. Other way around of course too.
Hiya, I’m not sure I did say that! I said gears allow you to produce higher powers without relying on brute force. You definitely need the second part of the sentence there! Cheers, Si
You are right…for us, who love riding, it is difficult to find the gym attractive…unless there is another reason 😊. Bottom line…please propose a set of really effective gym training exercises combined with low cadence activities
always done both of them and get graet benefit for my self and my riders . make force on gym and convert that force on bike with low cad training . 3*10 min 60 rpm 80-90 % ftp or 4*2 min 100ftp 50-60 rpm
I’ve found that low cadence intervals drag for longer on my turbo than any other intervals of the same duration. The biggest training benefit I get from it is mental resilience: battling through the discomfort.
I'm 64 and have been cycling for over 40 years. I've also been going to the gym for years. Apart from not wanting to look like a stick man, it is beneficial for bone density, especially at my age. I think I'm right in saying that some pro cyclists suffer from brittle bones when they retire. Your upper body needs to push against resistance too. It's all about balance.
It works. Have done ultra high resistance, low cadence training every winter for the last decade to make up for not being to do proper 90min ftp rides indoors(overheat). I come out of the winter with minimal fitness losses and have attained numbers I never thought possible, especially for being almost 40.
I've also noticed a tendency for us riders to skip the gym because we think we're going to "get too bulky". If you go to a gym, find the biggest guy or gal there, I mean huge, ripped, and tell them you want to bulk up but are only going to go to the gym for 30 minutes at a time, twice a week, and do some exercises with minimal fatigue, they'll laugh at you. Go to the gym (or your basement like some of us), it keeps the spiders on their toes too so they don't take over the place.
I love gym work to be honest. The overall gain in general fitness is more than worth it even if it comes at the cost of climbing slower in the bike. Because, let’s be real, no one cares about how fast you are on the bike, while caring about your speed or timings is nothing but cheap and worthless pride.
I embarked on a training problem that involved low cadence drills; that's when my knee pains started. I would exercise great caution doing these drills if you are not young.
I have trained all my life at a low cadence. Last night on zwift over an hour at threshold, I did it at an average cadence of 49 rpm. I have won open TT events with this approach because it is natural to my body. My average speed was 24.7 mph last night. I am 66. My cadence has actually reduced from when I was younger, my body used to self select about 60 rpm cadence when I was about 40. Over the years I have never had any problems with my knees. The only thing that seems to harm them while cycling is riding in the cold, whilst uncovered, commonly known as 'Easter knees'.
The question really, is whether stronger muscles make producing less torque, easier. It’s a good question! One thing is for sure, larger muscles will store more glycogen, which could be useful for longer rides. My anecdotal experience is that being able to switch between slower cadence and faster cadence, particularly on long climbs, is helpful. (It was also helpful for me in last year’s étape du tour because my di2 battery stopped working on the first descent, meaning I had to ride most of it in the big ring.
Have you tried low-cadence strength training? Let us know 👇
After I did a VO2Max test half a year ago, the doctor recommended to me to do more low cadence work. I did, without being slower I used a gear higher than I would normally do. Result was with almost immediate effect that my long distance rides of 200 to 300km per day I felt less exhausted at the end of the day (my average of ~83rpm went down to ~77rpm).
But now I also started to go to gym to train more strength but also use very high gears to go uphill. Intentionally I try to go uphill sometimes at 50 rpm while in the past I always spun at >80rpm.
Overall I try to vary the training more than in the past, more lower cadence, but also more higher cadence, more intervalls and not only endurance, gym to train other muscles as well, ...
When I started cycling, I needed to get the strength for pedalling on climbs and going fast in the flat. I used to go all the time at 52-14t ratio. My cadence was not particularly fast, and still those beginning months got me stronger and faster. Then I started training high cadence, but I realized I could endure a lot of those trainings without using light gear ratios, so that got me faster again. Idk if I started cadence first, I would've developed the same strength, but I can assure that yes, it is effective training. Just look at track cyclists, and how they train with giant crank gears and they still can produce high cadences, resulting in more speed.
I don't race or anything, but I do commute to work, and I often have to bring my work equipment with me which can be anywhere between 45 lb to 100 lb depending on what I need to bring. starting about 10 years ago I got a BOB trailer, then in 2019 I bought a Surly Big Fat Dummy (a non-E long-tail cargo bike) I noticed a huge improvement after getting the BOB. my cycling fitness had been plateauing previously to then and it was pretty obvious to me that adding the extra weight was what broke it.
another consideration is that your muscles don't work alone but they all share the load in different ways, so you shouldn't think of muscles individually but instead as a system or a web if you like. you can see this yourself by playing with your body position while in a steep climb. you're a lot stronger if you get your back into a sweet spot/angle, you can literally feel your back helping your legs, and you're a lot less tired at the top.
so to my mind, yes cross training is important for progression, as is resistance/loaded training, as is adding a lot of variation. personally the variation is just as important for keeping things fresh and interesting for my mind as it is for engaging different muscle groups.
Every Belgian pro has been doing this for the past 60 years .
Using my shiny new smart trainer and app to increase my "FTP". Usually cycle at 40-70 rpm on the road so cycling at 85-100rpm is a new experience for me. I enjoy the convenience of hop on hop off cycling in my kitchen. If I lived in a mansion I'd definitely get strength training machines to gain muscle, but can't motivate myself to pay the gym fee, faff with getting to and from a gym, and put up with the gym only offering free weights which seems an on-the-cheap offering. I could do free weights in my flat. It's large training machines I don't have. I'm considering building muscle using the weight of my own body, squats, push ups etc but using a machine is so much easier it seems to me. I've just restated yoga and core strengthening after 5 years. Strength training and exercise shortens muscles apparently so they need stretching. I'm very inflexible but hope to gain some flexibility. Has anyone come up with a set of for-cyclists strength/muscle training exercises I could do in the comfort of my own home? Visiting a gym is a faff for me.
Core work... As I age, I feel core work is essential, not for increased power output but for being able to ride longer in a more aero position with less discomfort. I used to have horrific back pain after each ride before I started working on my core and upper body, now I rarely have upper body pain, even on rides lasting several hours.
The importance of stability and endurance in stability can’t be overstated, painful muscles are seeming to always be weak muscles the older I get and the more mistakes I learn from!
Core is core.
I've been finding that doing 5 to 10 pressups once an hour (sometimes more often, sometimes less often, occasionally more than 10) has had a very good effect. Shoulders and neck far more flexible, torso core stronger. Planks also help. Age 69, I can bowl with fully vertical arm, use screwdriver and do other fiddly and extended work overhead in a way I have only ever seen plasterers manage, look behind me while riding bike or driving car. I'd got stiff, creaky, needed physiotherapy & osteopathy which only worked up to a point. The idea is not to build muscle bound look (my wife would hate that) but it seems to stretch muscles and tendons and joints simply to work better.
I have almost no fast twitch muscle so steady use of low cadence suits me but I also find that doing a few minutes every so often at high revs in lower gears helps with relieving aches, warms up muscles, changes breathing patterns
PRO BODBYBUILDER here. Do both, jsut take your time in the gym as in take your time before going really hard with weights. THINK of your first sessions in the gym as zone 2. Just go easy and progressive overload aka go harder then last time over the next weeks and month while training heavier and harder and it feeling more like your doing 3-4-5 efforts with weights in the gym.
A lot of people do too much in their first gym session, then the DOMS hits the next day and they can't walk and cry if they see stairs. At that point they wait a full week to recover try again and it happens all over again.
For absolute beginners I'd suggest start very easy that first week (Z level effort), get the movements down and then start ramping up. Think of it as an orientation week. If you do get DOMS - work through it, if you wait until you fully recover you'll get trapped in the cycle.
@@gregdoucette What's coach Greg doing here? 😂
Didn't read the the name of the commenter but I said there's a coach Greg fan. Looked up and saw your name. Good to hear from you Coach
as a lifelong lifter/rider, power matters! No better way to build power than in the gym. Anyone who’s worried about gaining too much weight/bulking from lifting, don’t worry. Even if you do gain weight, if your power to weight ratio improves collectively you will be faster on the bike. There are also a lot of benefits to weight training in the real world.
Seeing Greg and GCN together wasn't on my 2025 bingo list. What a crossover
Dylan Johnson did a great video about weight lifting for cyclists, I'd recommend watching that video after this if you haven't already
I already mentioned they should do a video with him, they would probably get five vids out of him with different topics.
I’d really suggest following people who are dedicated strength athletes rather than cyclists trying to cross over. As a power lifter who also cycles it’s clear that almost all of the cycling specific weight training content is years behind the curve.
@@randomname8442 Firstly, I already do. Secondly, he gave really good advice supported by scientific studies. You should watch it first before you criticise it.
@@randomname8442 Generally I'd agree but Dylan Johnson is definitely an exception. Watch it before you comment, I bet you'll learn something. P.s I also weightlift as a sport not just to supplement running and cycling
Dylan Johnson is not known for academic excellence. That doesn’t stop him from commercialisation of those unfortunate enough, knowing even less than him.
About two and a half years ago I had a traumatic depressive event. The anti-depressants I was prescribed resulted in a masive weight gain. Getting back on the bike made such a difference in terms of weight loss, but also dealing with depression. Then a work thing had me busy enough that I just didn't have time to ride for 8 months. That just ended, and now I'm in the middle of a Canadian winter geting back into it. Smart trainer, Zwift, training program to get ready for a century, floor and body weight work, it all adds up.
The specifics of training matter a lot to the pros, for the rest of us what's important is to approach fitness safely and consistenelty. No fads, good advice, eat well, and ride because it is joyous and makes you feel like a kid again going 'wheeee'.
Thanks for what you folks do. I was 285 lbs. Down to 245. I'll let you know when I'm down to 199, and the time on my century.
Cheers. -WL
As a rank amateur, a randoneur, who only cycles for fun and long distances, I loved this video. It’s great knowledge. And learning is fun.
Ride fast and have fun lol
But today is z2 😂
Glad you enjoyed it!
This was super interesting and reminded me of a period of time I was training as a remedial instructor in the British Army. Our instructor taught us that increasing workload on a recovering soldier could add undue strain to an injury but to prevent the soldier stagnating whilst waiting for his injury to completely heal he introduced us to a different concept to gym training. He told us to choose a weight that we could lift reasonably doing 8 reps. We all did 8 reps with that weight. We all managed it successfully without any strain. He then said do the same but take 2/ 3 seconds to complete the upward rep and 1/2 on downwards rep and ensure you go through the full range of movement. We all did what he asked and it was considerably more difficult. He explained that the muscles will recruit fibres that are for that specific type of movement or level of force, it will ignore other fibres that provide different attributes to a movement stabilising, endurance and so on. When you slow the movement down the body says I will need all fibres as this action does not sit in any category. Thus in this training we work more muscle fibres and place less strain than repetitive exercise can cause. Although not exactly the same points as being made in the video it provides an insight into ideas being talked about in the late 90s. So I believe that fitting this type of training within your existing training will have benefits.
Physiotherapist here: absolutely correct. Super slow movements recruit more motor units. An example of a motor unit would be a motor nerve that innervates a thousand muscle cells. A muscle like the rectus femoris may have a thousand motor units. Motor control is what makes us stronger when we start training, before the 6 weeks that it takes for a muscle cell to complete change
71 years old. Happy to be riding 🚴
Have been training like this since 1981. I am now 59years old. I have been made fun of by the younger generation and been called “old school” numerous times. I do combine with other training methods but it does work for me. You do need a strong core but it also gives you a chance to work on your form. Thanks for the content.
So, I too have been combining my 80s training with more modern ideas and bee made fun of. The thing is, I just smile and ignore it but quietly laugh inside when waiting at the top of the hill for them to catch up ;)
The fact is, not much of the new stuff is that new. Eddie M said ride and ride, my 80s coach called it steady core riding but today we call it Zone 2 as if it’s some magic new discovery! 😂
We used to do max effort 30 secs on 1 min “off” (50%) intervals on a turbo trainer - which incidentally for me have a huge effect on uplifting power - but nowadays with call it HIIT.
I could go on …
Track cyclist here. Gym strength is our go-to training session - I have blocks when it’s 6 days a week, highly specific and carefully balanced in terms of muscle groups. We also have plenty of on the bike strength training - low cadence, huge power (standing starts, gates). And we still have long, endurance rides at recovery pace - the logic being that you have to have the endurance to survive the race in order to be in the sprint finish.
I am 56 years old. I ride around 3,000 miles a year in Birmingham Alabama which is the hill capital of the work. (Well, it feels like it). I decided to add the gym work outs becuase my son wanted to join. So I squeeze in time between gym time slowly biult up 3 hours a week. Cycle miles miles were not impacted. However. My physique improved, hill became easier to climb, and I feel in the best shape of my life. I would give it a go. I also suggest just working slowly up to your goal. There is not time limit, so I started with a 30 minute a week, and build slowly from there to three hours, it now just feels like a habit. The turtle does win the race over time.
Nice. As runner before .my legs lost a bit of strength from cycling 😲 ,leg strength absolutely works . Age ,55 lol😂😂
@williamsmith1453 it improves because you put more hours into sports. If you replace your gym time with riding on rouvy, you would improve much more😉
@FTA38yearfreeridein an ironic twist my dad told me he had the greatest gym gains when he worked out less. He did construction 8 hours a day, and martial arts, then weight lifting. Eventually left construction for other work. So more time is not always the answer. Body has to recover as well.
@@PianoChuck my point is I don't believe gym improves your cycling 😂 , except core stability exercises , all rest is a compleet waste of time.
Ok, was a natural body builder in my 20s-early 30s, so I've always trained with weights. 16 years ago I got the cycling bug and did minimal weight training especially with my legs. Two years ago and aging , heading to 60 years I do very light weight training with slow motion and cycle 3 days and one day weight training . Also I do low cadence training every 3rd ride on a trainer in winter months . Well noticed a big difference in my power put out and cardio! I took the fat bike out on a winter ride and was smashing it. Was able to continuously keep a high speed at a lower cadence for 90% of a 12 mile course. Can not wait to see the results this spring and summer.
Forgetting the cycling benefits, going to the gym is essential to better health in later life. It helps with bone density, and reduces muscle fibre loss.
As long as you ride your bike to the gym it's all good.
I commend like minded folks commenting here for trying both. I am 6-4 with 37” inseam. Trained for leg speed for a season, didn’t work out. I have to move too much muscle mass for spin, which puts a load on my engine with marginal gains. Slower higher power pedaling drops my heart rate by ~40 bpm while maintaining same speed, also gives more time for non pushing leg to relax longer, and it gives me more endurance. Also tried 170-180mm cranks, with 180mm giving me most comfort and performance. I think there are numerous factors - weight, height, femur length, cardio size and condition, slow-fast twitch muscle ratio, bike fit.
This is a great video, I probably watch every GCN video and I feel the quality has recently gone up, keep it up guys. Most of my training is often trying to hold a higher cadence for higher power and other than that I don’t really think about it, I imagine thats typical for many amateurs. but now i have reason and motivation to experiment.
Much appreciated!
What I absolutely love about cycling: it involves almost every aspect of human (and some may say superhuman) physiology. You never miss with training, whatever you do, helps in a way.
Truly and the impact is way lower for the training effect it gives.
I'd argue this is (at least compared to other sports) almost uniquely untrue about road cycling. Realistically, you "just" need to train your aerobic capacity and have enough leg to keep up with it. Everything else is in the service of being aerodynamic, injury prevention or *marginal* gains.
Pretty much any ball or racket sport will have much more well-rounded physical requirements (flexibility, stability, strength of not just legs, coordination, etc.) Even MTB, track riding and BMX are much more well rounded than road riding.
@@Skooteh well that would be a drastic oversimplification, doesn't it? Like reducing baseball to pitch speed, football to kick accuracy or swimming to ape index. All that "everything else" matters.
Besides, as you rightfully mentioned later, cycling is not limited to road racing alone. Although cycle-ball is where I'd personally draw the line already.
Just the big engine won't drive you far past zwifting.
@@feedbackzaloop I'll admit it's an over simplification, but is it really much of one? The only regular situation where you physically need more than legs and aerobics is when riding out of the saddle. Am I forgetting any?
I separated road riding from other forms of cycling because that's what people here are talking about. Nothing mentioned in this video (or frankly, this channel) has anything to do with BMX, even if they're both technically cycling.
@@Skooteh feels like you are forgetting in how many instances getting out of the saddle critical is. Then the role of aero (it ain't marginal) thanks to flexibility, also core stability for fit issues, and reflexes in bunch riding and descending.
But most importantly, aerobic capacity being itself a combination of respiratory, digestive, cardio and vascular, intracellular adaptations. Legs are not a mere muscle mass too, but quality of that mass and its neurological activation.
But I get your confusion, GCN indeed talk too much with too narrow focus on road and indoor racing. Not just forgetting to mention other disciplines but their relevance to the topic at hand. Again as a good example, a good sprint is absolutely critical to BMXing. Or being able to produce high torque on a cargo bike going uphill.
Back in 1993, inspired by Graeme Obree, I spent 6 weeks training at low cadence on local hills ( the target was an end of season 10). Specifically, am 8km circuit which comprised approximately 70/30 climbing and flat/downhill. The longest climb was/is 2.5km at an average of 7% As an experiment, I first did the climb on my normal 42x15 at 20kmh, and noted my HR. I then did the same climb on 53x15 at the same speed. To my surprise, my HR was 15bpm lower. I had no power meter in those days, but this was interesting to me. The sessions were every other day, and 5 to 6 laps of the circuit would be ridden. The flat and downhill was used for recovery.
After 6 weeks, I had increased the gear to 53x13, and was riding the climb at 25kmh. I also narrowly missed the win in the open 10 ( by 1 second), and I was no tester by any stretch of the imagination. Despite the clear evidence and improvements, I never fully commited to doing for many years, as I hated time trials, but in 2014 I had a spare few weeks and did it again. By this time I had a power meter, but the data showed pretty much the same. Big gear at 300w=lower heart rate compared to low gear at 300w, which was my chosen power. Result was a very respectable 10 for a 42 year old 6'4" 100kg lump. That was my last race. 11 years later, at nearly 63, there's a slim chance i may try it again. At least indoor training takes the guesswork out.
I would continue carrying on the torch. Alas i got no hills around me where I am. 😂😂😂
Hey @chrissumpter3417 great comments. As a fellow 63er I roll with Garmin head unit and pulse monitor. Have thought about power meter for a while but $$$… At our age is it a tool you find useful and you couldn’t live without or more an interesting data point toy? Thanks in advance for your thoughts. 👍🚴♂️
Great to read your experience!
@@SeattleMarko If I'm honest, it's a point of reference for me, rather than a tool. I only have power meters on one road bike and one mtb (out of many, many bikes), and as I haven't raced for over 10 years, I could easily do without it. Beacuse power is a constant, absolute metric, I can't kid myself I'm fit any more if I'm puffing like a train and doing 180w. I used HR in much the same way back in the day to make sure I was actually trying as hard as I thought. When I started racing in 1977, you rode your bike, and either felt good, bad, or somewhere in between. Obviously now we all use virtual platforms for indoor training, it's all about the watts (per KG, unfortunately).
@@chrissumpter3417 - Thanks so much for your insight!👍
Definitely used to pedal more slowly on my old 52/42 x 12-22 setup in the olden days. Especially up hills 😂
No choice!
I was grinding a lot of the time, spent a lot more time riding out of saddle climbing.
Ha! I was going to say the same thing, I’m sure that’s what built up my sprinting power way back when.
Been S&C coaching / training for athletic development for over 20yrs. And I’ve heard a lot of …. Well. …. Advice. ….. this vid n content is full of great advice, well structured and stated. The important focus on context of individual matters most. Wow ❤
Some fantastic insights shared here, thank you. I really like the efforts to reference published data wherever possible and then apply it to real world for mere mortals like me! Hummed and hawed about joining a gym to do cycling specific strength training for years now so this has helped me make the decision to take the plunge and hit my local gym. Wish me luck!
Wow, Si...great video and impressive coincidence. I am from Brazil (Rio de Janeiro) and today I did exactly a torque training in low cadence climbing.
The only difference between your suggestion in the minute 11:06 of your video and the training my trainer scheduled for me today is minimal: I did 5 X 4 mins @ 50RPM - 95% FTP 4 MINS recovery inbetween.
I am 51 y/o and I have a trainer for 4 years and it's amazing how this type of training improved my strength and General cycling. I have 4x/week of cycling training (Monday, Wednesday, Saturday and Sunday) + 2x/week strengthening in the gym with a personal trainer for specific strengthening for cycling (Tuesday and Thursday) + 1 day off (Friday). My only regret is I took almost all my life to start cycling (I started mtb when I was 47 y/o). By the way, my main modality is enduro/trail mountain bike, but the road cycling improved a lot my General cycling and skills in trails
I've dabbled in low-cadence before and not sold on it!! Weight training is much more beneficial for improving your power.
I've pretty much been gym based since September as part of a body recomposition (burn fat + gain muscle + eat more protein) and have loved it. I don't like indoor bike training, pauses for the discontent, because of setting up and just getting bored quickly. I enjoy the gym, you can be in / out in 45 minutes and get so many benefits for cycling and life in general.
When I have ridden my bike since September I have noticed good improvements in my endurance, efforts, recovery from efforts. More importantly, my knee is the best it has ever been.
I'm like that re the trainer. I can run for 2hrs on a treadmill but bored after 30 secs on a trainer.
@adambrickley1119 yep! Know the feeling. Tried online platforms but just couldn't get into it.
I believe you should give low-cadence another go after this gym-focused block.
Low-cadence should help to transfer strength gains made in the gym to the pedals. It's the same velocity with a bit less force and it allows you to use the new strength through the complete pedal stroke. It would train your muscles to apply mechanical tension in a circle rather than a straight line.
I am also focusing on strength work in the gym with a little Z2 on the side for recovery. I will be sprinkling in low-cadence sessions this spring when I start doing threshold and VO2max intervals again.
As a track sprinter (mainly) my goals are likely a bit different from yours but low-cadence will iinevitably come in handy when the climbs are too steep for your gearing.
@FlyingPastilla definitely and option for sure! Something I'll consider. I've not written it off, I'm just not sure if I've felt the benefits of it yet.
I've been doing strength training in the gym more for muscle strength on the knees, in order to prevent injuries. But it has helped with performance on power output. After 2 days of gym and a day of rest, when I get on the bike, I feel much better and stronger and less fatigue.
I am doing both weight lifting and Cycling as my Cardio I noticed that lifting weights really gives a boost to power output and also gives a lot of endurance to lower body. I really love your show mates. I really love your show. Watching from New Zealand.
Very useful and helpful content. And as usual, really well presented. Nice work Si and GCN.
This has been a great video for me, thanks Simon. As a mid-60s guy with knee injuries, I've been experimenting with varying cadences, gear choices, paces, etc., and because you and I share the similar ectomorph body type, I can relate to your less weight more reps in the gym mindset. Through personal experience rather than proven studies - or the lack thereof - I can testify that your argument rings true for me.
Back to my knees. Due to age and injury I can't maintain peak performance as I used to - for now at least - so adopted the "spinners are winners" approach, spinning at around 90-100 up hill and down dale. But having reduced my miles to a recovery level while trying to push the same gears at speed, my old ways weren't doing me much good. I decided to reduce my cadence by about 20-40rpm and play around with the gearing to find a comfortable medium. The result: improved speed with less stress on my knees, and climbing out of the saddle in a slightly higher ratio, but for only short stints.
And, shockingly for some, I've stopped using a computer, preferring to use my watch and a very basic phone app for time and distance to better "feel" the experience. Because every ride isn't a race (in my mind at least) now, I'm back to enjoying my riding as my knees get back in shape. Thanks for a great alternative view.
Love the advice to get taught to lift properly before weight training. For me it has helped injury proof me (as a triathlete) as well as really helping my performance
Super interesting video. I am 56 years old and love cycling, but I believe in diversifying exercise. We cyclists have an issue with loosing calcium from our bones, so the gym or running can be a solution. In my case, I ride horses mostly at a trot or a canter. Lifting saddles and hay bales is quite a workout as well. Seeing Pogi spin up mountains at 95 rpm makes me wonder if low rpm is useful.
Another great vid Si and GCN! Been cycling and weightlifting for decades, and recommend weightlifting for all as it has numerous benefits for overall fitness, wellness and longevity. I recommend general strength training, not specifically tailored for cycling. Get your cycling fitness on the bike. The strength training will help on the bike, and in all walks of life.
Benefits of low cadence for bike fit. Higher torque = easier to engage core and support bodyweight on saddle and bars.
A quick note on the benefits of core work: it won't make you ride any faster, but it will keep you more comfortable in your riding position for longer. Also if you do any technical off-road riding it will help you maneuver over the bike.
I do gym strength work all year round (tweaking it to fit with racing) but also do some blocks of low cadence work in the off season. I always refer to that as ‘strength application’ [to the bike]. I’ll typically do low cadence threshold or just below 60-70rpm but also big gear standing starts into a 30-60sec effort. My main event these days is the individual pursuit and standing starts is the element that needs most work for me!
great advice at the end of the video regarding willingness to experiment tweaking one variable at a time.
Great one! Gym's got the winning hand here...and Si's got all the style. 😂
Si! This is such great content. I love using our own training and bodies for science. Thank you for the encouragement and guidance.
The side bits - where you break the 4th wall - are proper funny.
Keep this stuff coming.
Self help book for children....I love it. You're delivering information and laughs. That's a tricky act to balance.
"But now I'm old." You're doing it buddy.
XOXOXO
Several months back I started working with a personal trainer. We started with core since I was weak from years driving a desk, and unbalanced from riding a bike. I used to suffer on rides over three hours because of this with neck, back and shoulder pain. Now, 7 hour rides are comfortable, and I'm adding strength training to improve my overall power. For low cadence work I ride my gravel bike on rocky trails. Numbers are all moving up on Zwift for me, so very happy with the time spent.
I am now 71 years old. I spent over a decade riding a singlespeed mountain bike in the mountains of northern California. I only recently added gravel and road to the mix. My knees are fine. When I was working, long rides were difficult to find time for, but years of hammering my singlespeed up hills after work, put me in a great position now that I have more time to ride.
I’m 60, two years ago i got back to gym, because I realized I had lost upper body strength. I get to cycle i little less from 4500 mls /yr to 3500 mls/yr ( working a full time job) . I’m still riding with the A group in my club a little slower maybe, I can’t pull at front for as long as I used to, but I can sprint faster. On the same token I don’t get tire of been on the bike as much, no shoulder or neck pain.
I also work on mobility and core exercises for 15 min when and wherever I can.
Thank you guys at GCN !
Great video guys. Love seeing you sharing more of the latest in the scientific literature with the masses 👏
Weight training has definitely gone from being an optional extra for sprinters to common place in the pro peloton over the last few years. Could be part of the huge increase in power numbers recently.
IMO a variety of training is best combined with some gym work. I mix in some low cadence every winter in training. Every year I try to do something different just for the variety and fun of it. I don't race just want to improve my overall strength. 73 years young.
My suggestion is to add another training option that never gets mentioned. Ride out of the saddle on some rides and gradually increase the time over a few months. Tried this last summer and I was amazed how much it helped. And you know who was more surprised? My riding friends who couldn't believe how much stronger I got. By the end of the summer I could easily ride 10 miles out of the saddle excluding downhills. Main point was to ride out of the saddle on flat and hilly terrain on some rides. I got to the point that steep hills (10%+) were no longer a worry which is darn good at my age. Definitely saw an increase of watts. Longest I rode mostly out of the saddle was 25 miles. I actually got to the point where I could ride out of the saddle as long as I wanted. Gating factor was my hands/wrists/forearms not my legs or core. Today at the gym after I did some low cadence I rode 9 easy minutes out of the saddle on the stationary bike. Don't want to lose what I accomplished last year. Trek Emonda SL9 bike helps with the geometry needed when standing.
Last piece of advise was the best bit: we all have a different physiology so see what works for you. Problem with a lot of research is the one size fits all approach. I tried gym work for 18 months and it made me slower. Sluggish and both my sprint and acceleration, not great to begin with, got even worse.
@brizziefritz4794 gym is good for core stability , everything else is a total waste of money and time.
Finally an useful video! Thank for this one. I am 53 and found out for myself, that I can produce more power in low cadence (60-70) for an extended period of time, than at high (95-100) cadence. And, I tend to have a higher cadence outdoors than on a turbo trainer and a better power output. Confusing.
Everyone is different; it’s good to know you’ve found what works for you.
I ride fixed gear a lot on an older Fuji D6 triathlon frame set. Between 90 and 96 gear inch. Stop start riding is hard, but I have more leg strength thanks to it. Big long hills are out, but sprinting up undulating roads is fun
One of the best video's in a long time😊
great presentation. thank you. really enjoying UCI in '24 and '25! thank you.
Absolutely banging video. Superb overview of both the science and what it means IRL for different riders. I got my own squat rack, bench and weights (fortuitously just before lockdown) and try and squeeze in lifting sessions throughout the year. At +60 I know I need to fend off the loss of power - I'd love to increase it, but that's not happening.
And Si, you're not old (says the guy that makes Dan seem young!).
Absolutely you can increase strength at 60 plus, I am at 67.
@kevinallen4604 I do try... but at this point I'm stalling the fall off in power - so increasing it against the trend I guess.
An interesting video, I equate low cadence training to weight training. I’m 71 and have been cycling regularly since the 1960s. My goal is to keep cycling as long as I can, I’m long past worrying about being competitive. My pattern is one long cycle a week (50-100 miles) easy pace with a touring club, a second shorter cycle of 20 to 30 miles at a higher pace and then the gym doing mainly weights (weight machines not free weights) twice a week. One of my friends rides a fixed wheel bike, he is stronger than me at 76, he also does ‘squats’ with weights most days. When it really gets steep 15%+ I get up the hills with gears and a high cadence, he has to get off and walk (fixed wheel bike). Maybe he has got the mix right or perhaps its down to genetics.
uphill running, football (soccer), and cycling play great mix with core exercise
Super interesting. I wish I could present something that complicated so well.
thanks!
Interesting. I remember hearing that back in the 2000's, that Jan Ullrich had a slower cadence, while Lance had a faster cadence. And that a faster cadence was much better. At 48, I'm not racing anymore, so none of it really matters to me. Thanks.
Faster cadence more focus on your cardio/Vo2 max helped by the… “medicines” cyclist were using
Lower cadence is more strength focused
Jan for sure was “stronger” on a bike than Lance but the medicines they were using it makes more sense to spin the gears as you have more oxygen capacity to do so.
That’s why in the EPO era and onwards cyclists started to spin more over mountains than use brute force to take advantage of more oxygen in their blood
Agreed. Get to the gym as suggested, bin the ab workouts. For my 'better' three seasons of racing it was this.
Nice video, Si! I have to think the overwhelming majority of people benefit immensely from engaging in a variety of stimuli to become a well-rounded athlete. Unless you stand to make tons of money from specializing in a single sport, we should all make a point of at least trying new things.
I ran a 5k some time ago with friends who are primarily rock-climbers, and I was the fastest in the race so I thought I was the best athlete. Then they took me rock climbing and oh boy was I humbled!!! Gotta work on my grip strength now, haha! Cheers.
Something you implied several times but did not say directly that may be helpful for beginners or intermediate people who have not learned it yet.
The obvious part:
* Your total power comes from both your leg muscles and your cardiovascular system.
Whats not always obvious:
* The lower the cadence the higher load that puts on your muscles.
* The faster the cadence the more load that puts onto your cardiovascular system.
It's still putting load on both, but the ratios change.
It's fun knowledge to have, because once you make the conscious connection you can make choices where you want to put the load in order to meet your goal.
But also because of this I do think it's important to do both high cadence and low cadence rides to stress your body in both ways. Take note I am an amateur, and my meager experience has only shown that more well rounded workouts often have the best results for everyday riding.
And there are some subtle effects too. High cadence at VO2 max efforts helps improve heart stroke volume.
An exercise bike in a gym is still riding and hours in a gym on a winter day can be a great indulgence and I like mixing it up with motos on the trainer and some weights and even the occasional flex. My local gym took it away but for years there was a leg-press machine where you sat like an astronaut on a lunch pad and pushed up the weights. I liked using it and showing the muscle guys that I could jack up their weight, too. Legs only, not arms. And I'd say it was from riding in the big ring lots a long time ago. 😀
being a racer from back in 1986, I attest to the following: Do a low cadence training say on a semi long hill stretch and visualize that you are doing a bit of strength training. Do this about two to three times along the ride, thinking as if you wnt to the gym! The benefit? Huge! This isdue to placing your muscles at a high stress as if you are lifting weights, and THIS WILL PROMOTE MUSCLE GROWTH when you rest. A couple of days later ignore doing this kind of training and observe how much better you will perform when your cadence is higher because you will output more torque due to the muscle build up gained.
Some of us go to the gym to do arm workouts so we can sprint more safely and securely as well.
i am a physicist, and asure you this is basic physics at work, it will improve your overall performance, but on race day, do not use low cadences, rather use the benefit obtained from those low cadence training days
There's something to think about. Thanks Si. 👍👍
No problem 👍
To clarify, the equation in the video is correct for torque (units Nm), but force is not a synonym for torque, and is measured in a different unit (Newtons). Torque is the force in N applied to the ends of the turning levers (the cranks) multiplied by the crank length in metres (hence Nm), since a longer crank gives more leverage which applies a greater (turning force) for a given force applied to the pedals.
Therefore power as a function of the *force* being applied to the pedals (rather than the torque applied to the chainset) is: force x crank length x cadence.
As an older rider I feel that strength training is crucial… but I hate it! So I’ve decided I’ll reward a good strength training session with a fun low cadence ride! Thanks GCN!
I just.do low cadence work. Don’t have any proof, but over the decades I really think it’s added to my pedaling economy.
I've been endurance training for a long time and am really impressed with how you tackled this topic. Great overview of current science (which as you point out seems to be constantly evolving - I learned some new stuff here!) and then fantastic stuff about how to approach adopting some of the training while acknowledging individuality of training effectiveness. Great great stuff, more like this.
Trained in the gym since i was 19 and rode a bike all my life now 29.the benefits you get from both are crazy ,when u can get them to work for each other without burnning yourself out
Anecdotal, but I recently started lifting and I do feel like it has been advantageous, both on and off the bike. Plus, it's load bearing so that's good for the bones! But I kinda do have a history of weight training before getting really into cycling. Dunno, but it seems to make for a more well rounded week and keeps my interest/excitement higher for both riding and lifting as I don't tend to get burned out on either quite so easy now. Just my $0.02... 🙂
Do both! I started with a coach last year who had me do both in the base season and I felt like an absolute beast. I’ve always lifted year round because I don’t love being a stick and came from the gravity side of the sport but low cadence was new and I was honestly skeptical but it feels like you have another gear when you go start on normal HIIT sessions
I practiced low cadence higher power in order to train myself for the “back of Falls” section of the Peaks Challenge in Australia. I don’t know if it helped physically, but mentally I knew I’d be doing low cadence higher power power regardless as it’s steep and long. One thing it certainly helped was my mental toughness when hitting steep long climbs. I just know I can keep that low cadence harder efforts going now.
This simply involved pushing a harder gear up a less steep climb to simulate the efforts I’d need to go through in order to get up the hill. Maybe it was 95% mental toughness building, but it worked.
There’s definitely a technique component there too. It takes a little practice not to be too lumpy through a slow cadence at high load. From personal experience and cramps it would have possibly been worth practising mounting and dismounting at 17% too ;-)
I found gym workouts highly beneficial and often worked out before work when going on group rides the same day. Generally my gym sessions were short, 45min, alternating upper and lower body weight training. By the end of the second week I could feel the results, especially my muscle recovery. Work relocation and cardiovascular health issues forced me to give up my routine, but I would have loved to continue.
When training indoors, I divide my time into 5:00 blocks. I start with 1:00 of standing, single leg, and full resistance, followed by 4:00 easy spin. Trick is, I keep it in zone 2. You will be able to increase how hard you can do these pressure intervals over time while keeping your heart rate down. I also believe the regular 90+ cadence afterward is important. This has helped me on some steep climbs here in Appalachia that are over an hour-and they help me climb with a higher cadence.
Weight training benefits go well beyond power increases. I see as a shield from injury. Total agree mix training up. Muscles have memory and shocking them with mixed training keeps them in growth stage and helps them from over use singular training methods.
For those not liking lifting, you can try mixed session where you combined say 20' of cycling indoor, do a weighted set, 10' of cycling etc etc... It was a game changer for me and it made indoor training AND weighted work fun
Nice one mate. The REAL sweet spot if you want to train strength at low cadence is to do so by staying below your max Z2 HR. You’ll then train aerobic capacity at Z2 (as primarily a metabolic/cardiovascular adaptation) whilst improving strength. Low down your cadence while watching your HR and stop lowering cadence if you see your HR jumps up.
This is an excellent video. It really spoke to me because although I know gym work is good for me, I hate it. I love cycling and the gym just doesn’t motivate me so finding a way to gain power while riding outdoors is much better for me mentally. I opted out of the gym when I was told 3 days a week was best and that I’d have to do it 1 day a week during the summer to maintain any gains. Sorry I’m out! I had a group of friends I use to race with that used single speed mtbs to train and to my shock they became fast very quickly. For those who don’t know single speeders are very often over geared and forced to muscle their way up climbs. My goal is to find fun ways to get stronger while riding and having fun. My current solution is riding gravel bikes on routes with super steep climbs ie 20%. It’s working. I’m getting stronger, having fun and not fighting with myself to do boring workouts indoors.
good job!
Very timely subject. Due to snow I'm stuck on the indoor trainer for 4 hours, with 3x10 min strength intervals... At least your channel makes indoor riding a bit more tolerable!
I unknowingly did quite a bit of low-cadence training when I used to use the dumb trainer at the gym. With a fixed resistance, my cadence was between 55-70 rpm through a workout. I was seeing FTP improvements however!
I've been using a smart trainer over the last month or so and encouraged to ride at a higher, more natural cadence (~85 rpm for me). Needless to say I feel more comfortable and less muscle fatigue and I'm still seeing small improvements in FTP, but what has me concerned is that my power/heartrate ratio has reduced. So mixing in some low cadence work sounds like good idea and I might try it out!
As always, great video Si, thanks!
I'm 62 and not any kind of performance cyclist. My cycling definetly improved after a few months of strength training and low cadence hills (Zwift), in fact it rejuvenated an old dog and I shall be repeating it. Have to be a bit more careful with muscles and tendons these days though and stretching and massage/rolling is critical
Man i love the gym. I have gone on and off for my entire life. Mid 50's now. I am not really big or especially strong but it makes me feel better when i go. There is nothing wrong with being a little stronger than you would be otherwise. Start light/slow so you don't get hurt and do a little more the next time you go the same as if you were introducing someone to cycling.
I do gym work 3-4 days a week and it had improved my overall fitness and performance on the bike. I ride gravel and MTB.
I started taking fitness for cycling seriously back about 1970 (I'm now 75). Back in the 70s and 80s there was discussion of fast twitch vs slow twitch muscles and how it made somebody either a grinder or a spinner, a slow cadence vs fast cadence cyclist. I was a grinder and got into the highest gear I could as soon as possible. When I retired nearly ten years ago and had more time for cycling I got a cadence meter and heart rate monitor. The numbers were good info, and I found that I pedaled better at higher cadence which gave me a lower heart rate. Also, my knees can handle 80 to 100 cadence much more readily under load than 50 to 70. I used to do gym training in my 40s but no longer do that.
I've always preferred riding in a high gear with a low cadence, and as a result, I've destroyed my knees. Now I can only ride with a high cadence. If i overpaste, i can not ride for min. 1week with the pain. For hobby cyclists, I can only recommend paying attention to their health and using their gears to ride without pain for a long time.
I was warned by an ex-Olympic athlete when I was young that grinding big gears will kill the knees. I'm glad I was told that as my knees aren't all that great decades later, but I can still "spin it to win it".
spot on, i had a off season bout 3 years ago where i did almost nothing. coming spring, i was thinking i could ride just as intense like 4 months before. since then my right knee has issues. i was only 27 but from there i took stretching (post ride), warmup(!!) and avg cad ~95 very serious. thank god its under control now.
I've been doing your Endurance session which is ideal for this i do feel stronger.
I remember in my younger years in the early 80's, there were articles in Bicycling magazine about this same topic. Top cyclist did not lift weights, nor could they stretch. The articles went into how to use lighter weights and to lift at higher rates for both cardio and muscle twitch (???). I did use this, and it helped with both my stamina and climbing.
thanks for sharing it!
Excellent science communication well done gcn
thanks!
living in canada i hit the gym every other day doing strength training and zone 2 workouts until mid april when I can take it outside on my road bike.
One of the best ways I found to cover strength and move it into power was to start by holding a set power with high cadence (95) then increase gear every 5 mins down to my 54 11 then coming back up the gear I started at but with a higher cadence then go 1 or 2 lighter gears to have to Really drive the cadence up and co. E back down to 1 to 2 gears harder than my starting gear but trying to hold the cadence at 100 through each gear. On a 10 speed that usually meant 14 x 5 min and finished strong. It covers all the strength ranges and power application in one session. Made me very strong with a big range cadence I could apply it
Good to be versatile. Also means it’s easier to take advantage of a wide gear spread.
I always thought of it as Ulrich (low cadence) v armstrong (high cadence).
Lance was using a massively high cadence because the EPO had given him a ludicrously high V02 max, and high cadence basically took advantage of his cheating better.
Ulrich was just a beast, with muscles on top of muscles. I think the drugs did less for him.
Ullrich cycled more on power and strength compared to Lance, Lance cycled more on his oxygen carrying ability and with the compounds they were using that was the smarter option to utilise
It’s no surprise the one year Jan used a higher cadence he put some of his best numbers on a bike climbing post 1996-98 in 2003
100% agree this works. Been doing an hour to hour&1/2 once a week….. big ring, smallest cog, no standing, flattish route for 10 years. You can feel it in your legs, it’s basically a weights session whilst riding and as Si said it fits nice into a 10 hours a week plan. Try it for a few weeks like everything you might see a difference. Properly persevere and it really makes a difference. Don’t believe me or GCN though, Ciccone does it and he won the TdF polka dots in a Jonas & Pogi year 😱🤩🤯
Currently training on the touring bike for a trip - heavier, more consistent pace over distance on the flat and in the mountains. Cassette is standard. Later will change out of a 12-36t with heavier Ryde Andrea wheels. I view this as strength and stamina training based on experience. One guru said to me once ‘ride yourself to fitness’ i.e. everyday on the tour you get fitter and fitter - while that turned out to be true, it was also a shock to the body. Hence to avoid that, on the touring bike in winter and build up the tolerance for the switch over from road to touring bike over a longer period. I don’t do watts or science just metabolism which works for me.
here is a good session that once put me literally in a ditch - I blacked out. Magnus Backstedt told me to try it. ride up a climb in your biggest gear, no matter how slow you go and how slow your cadence. then. 200m before the summit, change into your lowest gear and spin out. I did it in Germany. I was so light-headed I went off the road into a ditch!
Sample size one (1) - when I was competing adding weight training and cross training showed material gains for endurance, speed and pure power in sprints. Not a great climber but could bring up the wattage when needed. For me writing our a plan and sticking to it made a big difference (obvious but just have to say it).
The American rider John Howard, who competed in the late 60s to the late 70s, was known for pushing big gears at lower than normal cadence (~ 60 cycles/min). He was in the top class of US riders for most of that time, going to the Olympics 3 times, and winning the Pan Am road race in '71. In the late 70s - early 80s, he was pretty successful in the early triathlons and long distance races, and set the motor-paced record in 1985. Hard to tell if his tendency for lower cadence helped or hurt him. He was a bit taller than average (6', 1.5").
I bike to the gym...best of everything. I really try an do a lot of core work and mobility/agility training for maintenance so that I am less stiff on longer rides and runs, as I really want to be healthy and riding for a long time to come. I find it makes my time on the bike more intentional.
I’ve been weightlifting and I mean, squatting and dead lifting since oo something and I can unequivocally state with certainty that what this guy said in the video about weightlifting and cycling works
Great video, though I must point out that early on you say that gearing lets you produce more power...
That is the one thing gearing doesn't do. Your power is your power. Gearing lets you vary your wheel torque... or maintain the same cadence at different speeds... or vary your cadence at the same speed...
Your body produces the power it produces, and nothing your bike does afterwards can increase it.
But you need gears to get your power out. Gear much too high, and only at 1RPM you can not produce enough torque to push your max power
> and nothing your bike does afterwards can increase it
Well, there's a battery & motor combo option... :)
But yeah, spotting the same power/torque mistake in Si's words made me find your comment.
@@JeyDeee89 you are sort of right, just backwards. If you are grinding you are probably putting out your maximum power. It is when you are spinning out that your power drops.
Power = (k) torque * rpm. If you are in a gear you can barely push you your tq and therefore your power (ish). If you are going down a slope so steep you spin out you have maximised your rpm, but torque approaches zero, and thus so does power.
Note... (k) is a constant to convert whatever units you need. In the case of sae horsepower, if torque is in ft lbs, k=1/5252.
@@smithandshortdogs yes i just meant that the legs are too weak to produce the torque at 1 rpm to generate a reasonable power. Other way around of course too.
Hiya, I’m not sure I did say that! I said gears allow you to produce higher powers without relying on brute force. You definitely need the second part of the sentence there! Cheers, Si
You are right…for us, who love riding, it is difficult to find the gym attractive…unless there is another reason 😊. Bottom line…please propose a set of really effective gym training exercises combined with low cadence activities
always done both of them and get graet benefit for my self and my riders . make force on gym and convert that force on bike with low cad training . 3*10 min 60 rpm 80-90 % ftp
or 4*2 min 100ftp 50-60 rpm
I’ve found that low cadence intervals drag for longer on my turbo than any other intervals of the same duration. The biggest training benefit I get from it is mental resilience: battling through the discomfort.
I'm 64 and have been cycling for over 40 years. I've also been going to the gym for years. Apart from not wanting to look like a stick man, it is beneficial for bone density, especially at my age. I think I'm right in saying that some pro cyclists suffer from brittle bones when they retire. Your upper body needs to push against resistance too. It's all about balance.
It works. Have done ultra high resistance, low cadence training every winter for the last decade to make up for not being to do proper 90min ftp rides indoors(overheat). I come out of the winter with minimal fitness losses and have attained numbers I never thought possible, especially for being almost 40.
I've also noticed a tendency for us riders to skip the gym because we think we're going to "get too bulky". If you go to a gym, find the biggest guy or gal there, I mean huge, ripped, and tell them you want to bulk up but are only going to go to the gym for 30 minutes at a time, twice a week, and do some exercises with minimal fatigue, they'll laugh at you. Go to the gym (or your basement like some of us), it keeps the spiders on their toes too so they don't take over the place.
I love gym work to be honest. The overall gain in general fitness is more than worth it even if it comes at the cost of climbing slower in the bike.
Because, let’s be real, no one cares about how fast you are on the bike, while caring about your speed or timings is nothing but cheap and worthless pride.
Truth. The “I don’t want to get big muscles” line is the biggest eye roll ever. People have no idea.
I embarked on a training problem that involved low cadence drills; that's when my knee pains started. I would exercise great caution doing these drills if you are not young.
I have trained all my life at a low cadence. Last night on zwift over an hour at threshold, I did it at an average cadence of 49 rpm. I have won open TT events with this approach because it is natural to my body. My average speed was 24.7 mph last night. I am 66. My cadence has actually reduced from when I was younger, my body used to self select about 60 rpm cadence when I was about 40. Over the years I have never had any problems with my knees. The only thing that seems to harm them while cycling is riding in the cold, whilst uncovered, commonly known as 'Easter knees'.
The question really, is whether stronger muscles make producing less torque, easier. It’s a good question!
One thing is for sure, larger muscles will store more glycogen, which could be useful for longer rides.
My anecdotal experience is that being able to switch between slower cadence and faster cadence, particularly on long climbs, is helpful. (It was also helpful for me in last year’s étape du tour because my di2 battery stopped working on the first descent, meaning I had to ride most of it in the big ring.
Stronger leg muscles = more torque and protection for joints.