Strength Training for Cyclists - Ultimate Guide – Ask a Cycling Coach 437
Ask a Cycling Coach Podcast - Presented by TrainerRoad
Strength Training: Bodyweight vs. External Load
This chapter explores the debate on whether lifting weights or doing bodyweight work is sufficient for strength training, emphasizing that the answer depends on the individual's level of performance and fitness. It discusses the benefits of using tools like kettlebells, adjustable dumbbells, and a bench for strength training as one becomes more experienced.
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TOPICS COVERED
(0:00) Welcome!
(2:21) Why you need to do strength training
(9:26) Why you should do strength training in more than just the offseason
(11:50) How often should you do strength training every week?
(14:56) Should you do strength training on hard days or easy days?
(29:20) How to avoid DOMS
(34:09) Can strength training replace a specific type of cycling workout?
(37:00) How to know when you should prioritize strength or cycling training
(41:33) What is the minimum amount of strength training you should do
(46:50) How much will your sprint power or FTP increase from strength training?
(53:18) Are bodyweight exercises enough for cyclists, or do you need equipment?
(57:05) No equipment, at-home strength training exercises for cyclists
(1:00:51) Should cyclists use TRX systems?
(1:02:32) Is yoga sufficient strength training for cyclists?
(1:04:35) How does strength training for cycling differ from lifting for general health?
(1:06:33) TrainerRoad’s strength training benchmarks calculator
(1:11:53) What are the best and most important strength training exercises for cyclists?
(1:16:09) Are kettlebell flow workouts too intense for cyclists?
(1:18:17) Do you need to adjust your strength training plan for your age?
(1:23:25) Strength training recommendations for triathletes
(1:26:46) Which strength training exercises help with maintaining the aero/TT position?
(1:31:41) Can strength training replace a warm up or cool down for cycling?
(1:32:46) What strength training exercises can help cyclists avoid broken collarbones and other injuries?
(1:34:50) What strength training exercises can help cyclists avoid a sore lower back on the bike?
(1:43:32) What strength training exercises can help you stabilize your pedal stroke?
(1:45:32) How should cyclists change their nutrition when they start doing strength training?
(1:50:21) What supplements should cyclists take when they start doing strength training?
LINKS MENTIONED
- Derek’s Strength Training Company: www.DialedHealth.com
- Derek’s instagram: https://instagram.com/dialedhealth
- TrainerRoad Strength Training Benchmarks Calculator: https://www.trainerroad.com/strength-training-calculator
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ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.
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