Strength Training for Cyclists - Ultimate Guide – Ask a Cycling Coach 437
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.6K Ratings
🗓️ 24 August 2023
⏱️ 114 minutes
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Summary
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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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Transcript
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| 0:00.0 | Welcome to the Ask a Cycling Coach podcast presented by trainer road. |
| 0:02.6 | Today, we're going to go all in on strength training. |
| 0:04.7 | That's the whole focus. |
| 0:05.6 | We have Derek Teal from Dial Health with us. |
| 0:07.8 | Derek, I'm stoked to have you. |
| 0:09.9 | Thanks for having me. |
| 0:10.7 | It is a seriously an honor to be here, man. |
| 0:12.5 | You know how much of a fan I am of trainer road. |
| 0:14.9 | And so thanks for having me. |
| 0:16.8 | Yeah. |
| 0:17.1 | And if people don't know, a dialed health is where you can find Derek on |
| 0:20.7 | Instagram, his website dialhealth.com. |
| 0:23.3 | You can go on there. |
| 0:24.0 | And then he has strength training programs. |
| 0:26.5 | I've mentioned Derek before on the podcast quite a few times. |
| 0:29.2 | And people have sent in like, how do I manage my strength training work? |
| 0:31.9 | Everything else because in trainer road, we don't have strength training built in. |
| 0:34.7 | Like you can add something to your calendar that, you know, |
| 0:37.5 | you can call it strength training, but that's the extent of it. |
| 0:39.6 | We don't have any sort of programming. |
| 0:41.0 | We don't do anything like that. |
| 0:42.8 | So with that, I typically recommend Derek. |
... |
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