How Cyclists Should Strength Train: Research Review - Ask a Cycling Coach Podcast 492
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 19 September 2024
⏱️ 51 minutes
🧾️ Download transcript
Summary
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
00:00 Welcome!
03:02 General Principles of Strength Training
05:32 Train to Failure vs. Reps in Reserve in Strength Training
08:23 Progressive Overload and Range of Motion
13:14 Frequency and Volume in Strength Training
20:28 Machines vs. Free Weights
25:53 Understanding Squat Mechanics
27:05 Hack Squat Machine Benefits
27:30 Foot Placement and Muscle Activation
27:52 Cycling and Muscle Imbalances
28:22 Targeting Specific Quad Muscles
29:30 Effective Leg Workouts for Cyclists
30:31 Half vs. Full Reps
33:59 Importance of Overhead Movements
36:19 Strength Training Tips and Techniques
40:09 Optimizing Strength Training for Cyclists
42:07 Protein Intake for Muscle Growth
43:58 Final Thoughts on Strength Training
In this episode of the Ask a Cycling Coach podcast, the hosts discuss the significance of strength training for cyclists. They provide a comprehensive overview of various strength training methodologies, focusing on the importance of progressive overload, proper range of motion, and the convention-defying benefits of using machines over free weights. They highlight how strength training can enhance general health, longevity, and performance, especially for older athletes. Practical tips include beginning with a stable pattern of exercises, avoiding injuries, and maintaining consistency for optimal results. The hosts also touch on the impact of strength training on muscle growth and how frequent but shorter sessions can be more effective than long, infrequent ones. Additionally, insights into proper protein intake for muscle recovery and growth are provided.
// RESOURCES MENTIONED
- Training to Failure vs Leaving Reps in Reserve: https://trainerroad.cc/RIRvFailure
- Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Schoenfeld, et al., 2017: https://trainerroad.cc/schoenfeld2017
- Are free weights better than machines for strength and size? Haugen, et al., 2023: https://trainerroad.cc/Haugen2023
- Resistance training beyond momentary failure: The effects of lengthened supersets on muscle hypertrophy in the gastrocnemius. Larsen, et al., 2024: https://trainerroad.cc/larsen2024
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Schoenfeld, et al., 2016: https://trainerroad.cc/schoenfeld2016
- Handgrip Strength to Predict the Risk of All-Cause and Premature Mortality in Korean Adults: A 10-Year Cohort Study. Kim, 2022: https://trainerroad.cc/Kim2022
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the second part of this research review episode of the Ask of Cycling Coach |
| 0:03.4 | Podcast. If you miss part one you can check it out down below. Some things to know for this one. First, we lost Sarah when we were |
| 0:09.7 | recording this part of the podcast and as a result she's not going to be with us through the rest of this conversation. |
| 0:14.3 | Her file was uploading she couldn't join back in. Sorry about that. The second part to keep in mind with this one is that |
| 0:20.9 | rather than this being on a specific study this is instead just a broad general |
| 0:25.2 | review of what we know about strength training and cyclists from being familiar with the research. |
| 0:30.3 | So this one's going to be less adhered to a specific study and instead just a broader view. |
| 0:34.0 | If you feel like there's any sort of differing evidence, let us know down in the comments below. |
| 0:39.0 | Send some references and let us know if you disagree with it. |
| 0:42.0 | It'd be great to get some discussion going |
| 0:43.4 | enjoy the episode. Nate let's talk about your study strength training. Let's let's |
| 0:48.3 | get into it. Yeah so I'm going to talk about not just one studies, but a series of studies and recommendations |
| 0:54.0 | about how to do strength training specifically inside of your cycling training. |
| 0:59.6 | And yeah, and we should cover this. This is really important. I think a lot of people want |
| 1:06.2 | strength training and there's a lot of you know after 35 in men testosterone starts to go down. |
| 1:13.9 | And I think most of our audience, like not the majority |
| 1:17.1 | of audience are 30 to 50 year old men. |
| 1:19.9 | There are women in there too, but it's |
| 1:22.1 | the majority of men just in cycling in general and even |
| 1:24.6 | above that of 50 we have more athletes over 50 than under 30 right just the nature of the |
| 1:31.0 | sport and the sport being a lot more expensive. |
| 1:33.9 | And on this I want to give some caveats here is that some of this will be extrapolation. |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from TrainerRoad, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of TrainerRoad and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.