Very well thought warm up, with mobility and strength combined, which can be progressed into an exercise routine👍

Just bought these and have been using them for a couple of weeks now, absolutely brilliant highly recommend.. also usb C is a big change/positive

You mentioned using your Garmin watch. I have a Garmin bike computer but I'm thinking of buying a watch for biometrics tracking e.g. recovery etc. Its very hard to decide which one. Could you maybe do a video on how to select and use both units to get the best results? Just an idea!

1400 views and no comments on a very informative shortish video. I don't believe it. 😮

Looks good. Gonna defineely give it a try. That harmstring stretch looks like a chicekn pose :)

Great advice - thank you😊

Just tried this for the first time. Feels like a good routine to me

Excellent

I advocate doing wt training at different speeds as well . For cycling we need that strength at around 90 rpm. Who is doing weights at 90 reps per minute ? Who thinks its relevant ? Given that transfer of training seems limited in other ways, it makes sense to me to consider this. I'm not working with any keenies at the moment so haven't tested this...Any one ?

I would recommend doing these in heeled shoes (like weightlifters do it) to put your spine more vertical and push more with your quads, and less glutes. Smith machine is great for this purpose too.

After a terrible reaction to my second covid vaccination I am just starting to regain some energy and a little strength, a long way from where I once was and as an old foggie (77) not much chance of getting it all back. So at present twice a week in the gym mainly stretching and light leg and core work which after watching this will now start rectifying. But what about endurance training in the gym, is that advisable?

Don't skip leg day

I'd avoid leg curls. Loading the knees. Covered with exercise.

Look forward. Not at your feet. Very important.

I find, for me, doing these accessory movements to failure is more useful than counting reps. If you spend 10 hours a week on the bike, doing 1 minute of accessory isn't going to cancel that out. Failure meaning you are losing form, then do more sets from there to your desire. Even if less reps than before.

What about climbing stairs

I just found your channel. I like it! I will be incorporating this into my workouts. Thank you…

Might be abit of a silly question but I feel my wattbike saddle feels like it’s on abit of an incline is this a thing?

What if if i do 20 reps are ok?

Great watch, cheers. Tried all the last 20 years. For me find single leg press best to ensure I don’t favour one leg like BB squats. For core activation find bend over BB row and standing DB press work well. Good idea is to stand in damp sand and see if one foot goes deeper than the other, shows what side you favour.

Ass to grass

It sounded noisy

What's the noise like ,, I'm a wall away from neighbours ,,,used 10 am in morning

Got hit by a car couple of years back now and got quite severe double knee injuries from landing on the road in a kneeling position. Part of my rehab was seated squats from a chair to progressing eventually to a low stool. This was great for my leg strength without being too harsh in the knees. Used that rehab as a spring board and now I'm stronger than I was before the accident. The seated squat is probably very similar in range of motion to the half squat 👌🏽

Interesting. I would still like to go deep for some sets,but the half squat is interesting not just because you can go heavier, but because you can more safely go to failure in a squat rack with safety bars. I personally am not really keen to take ass-to-grass squats to failure!

Don't be a b*tch, go ful ROM.

Thanks for the tip. I will be adding some weight training again soon but at 56YO, I need to be careful how I incorporate it with my cycling. I used to do 3 x 10 min reps of stair climbs (2 stairs at a time) with a heavy backpack and 2 x 5kg ankle weights. I found this to be very effective and allowed me to sustain power for longer periods. Has anyone else tried this?

Half-squats? Lmao no no no. Do the full-rep and get the full-gains!

I'm a massive advocate for strength training, for anyone. Strength is the second biggest predictor of longevity after Vo2max after all. There is no such thing as sufficient strength. However...muscles get their biggest training stimulus when they are stretched and when you go through the full range of motion. Not only this, but using the full range of motion (with proper technique) will also make you more flexible. A proper half squat should at least be done until your femurs are parallel or just above parallel to the ground (this is also mentioned in one of the studies). The way you show it is more like a one-third squat. Also, in two of the three studies the participants did not only do half squats, but also leg press and other exercises. Presumably, one can reach a larger muscle stretch in leg press since bad technique is not going to hurt you as much. And therefore, you cannot conclude that half squats alone will be beneficial because there were other exercises being performed at the same time. Also, in the last study, there were only 13 participants in total (including treatment and control group) which is really too low do draw any significant statistical result. Of course, doing a half squat (or even less than half) is going to be much better than doing nothing. But if you learn good technique, proceed slowly with increasing weight, and and go until your maximum range of motion you are going to see much more benefits 🙂

How about a box squat? Go to 90°. Don't put the tension off, just tap the box before going up again?

The only problem with this is that the half squat neglects a lot of benefits of the full squat, specifically, more activation of certain muscles within the quad that only happen at parallel or acute angles (rectus femoris and vmo) and significantly more activation of the glutes. Both of which are beneficial for cycling. By only improving the range of motion that you already work at while cycling you are neglecting the gains that come from a larger range of motion. It's not so much that the half squat cannot give you gains, I am certain it will, but while you have the bar on your back, might as well go a little lower and you will get more activation and more gains and it costs you no extra time. The most activation of muscles occurs during the final stretch phase, and in a half squat you never even get the quads into a stretch position. furthermore, because the activation and taxation of the muscle is so much higher, even lighter weights can be used. You see the muscle doesn't care what the load is. All it reads is stress. So you can get the same strength gains from less weight by having a more disadvantaged position.

I have arrythmia, meaning no VO2max exercises for me, only z2 riding. However, squats and sprints are fine and bigger squats translate to more powerful sprints at least for me. So my 'training plan' is z2 / free riding + gym

Cheers for the vid and tip🤘 Question - do you reckon this exercise is better than the the one using the leg press machine?

There is a lot of truth to this. I lifted a lot more during the winter and in the spring my power was higher than it is now. I should have kept up some of the routine.

Good advice...keeping it simple-KIS! Another option, one that requires no weights, is doing half squats on one leg. If you need to, you can maintain your balance by placing one hand on a desk, table, or chair.

Full squat produces greater neuromuscular and functional adaptations and lower pain than partial squats after prolonged resistance training, Look at this study: pubmed.ncbi.nlm.nih.gov/31092132/ While both squat variations do offer some amazing benefits for most athletes, it is essential to the longevity of a strength, power, and fitness athletes (and non-athlete) to have the ability to perform squats though the full range of motion. By doing so, you train the ankles, knees, hips, and body to develop smoother movement patterns, gain strength at the end range of motion, and increase total body fitness. Overuse of restricted movements will often lead to restricted mobility and function, which is exactly why full squats should be a key movement in any athlete’s routine.

i will try it, bcs i want to improve my sprint and vo2max like 5 minutes efforts

Hey - what helmet is it you're using?

worth upgrading over open run pro gen 1?

Caffeine is technically a drug not a supplement.

Coffee coffee coffee........coffee coffee coffee.

Great content Dude, keep it up.

for real omg dumb ass

it rises your heartbeat and makes you pee more. no go; something from the old days

don't like coffee i'll have a hot chocolate instead

Hey, it would be cool if you could link the mentioned studies in the video-description! Thanks for the neat summary.

Coffee!

Its coffe guys. Total clicbait. Unsubscribe and move on.

I use the same formula for my home made sports drink. Tho I usually dissolve it in hot water so it's not grainy. Also, I immediately brush my teeth after my workout, you can totally feel the sugar build-up on your teeth after few sips especially on a longer ride. 😂

I just replaced my OpenRun Pro with the Mk 2. It's clearly more sound leakage from the new model, but it's still faint and you have to be pretty close to hear it and almost any background noise will drown it out.