4 Exercises To Increase Your Power On The Bike | Strength Workout For Triathletes

[@jonathanzappala]

One of your most helpful videos yet!

[@gtn]

Glad you liked it!

[@marilynnfreeman459]

I appreciate your attention to alignment, such as “don’t let knee go past your toes”! Great!

[@pennyblue6372]

that is outdated. your knee health can actually improve going past your toes. check out „knees over toes guy“ on yt

[@THEANPHROPY]

Thanks for the upload. The deadlift also requires core stability so: take a deep breath & hold it in whilst you zip-up the transverse abdominis & pressurize the abdominal cavity but focus on the transverse abdominis area (imagine a belt pressing around your waist & you push back against it do not stick your stomach out too far maybe 5mm max otherwise you lose structural integrity) ; engage the latissimus dorsi, arm straight through triceps extension, only after you have performed one rep do you exhale then inhale as you reset & repeat ;::))

[@kelkev85]

You need to use full size diameter plates on deadlift. They come in a variety of different weights but the important thing is even at a lighter weight the bar is at the correct height for deadlifting. Any lower and most people will have to break proper form to do the movement.

[@taylorvaccari]

have you never heard of a deficit dead lift?

[@rvdoever]

Agree, I only have smaller 38cm (I believe) plates, and use 5cm wooden blocks to lift from the correct height.

[@sepg5084]

Or, you know, place the weights on some kind of platform to correct the height deficit. Different people have different heights so the correct size of plates is not a one-size-fits-all scenario. A stack of books, wooden planks, etc. should do.

[@kelkev85]

@@sepg5084 stack of books is not recommended for the lack of stability, although this problem isnt as big an issue with lighter weights. I get this is a cycling strength training video but I have a power lifting/weightlifting background and you learn quickly its best to do things properly.

[@gregoriodelpilar9598]

The only power that give me is singing Love Hime (Yowamushi pedal Anime)

[@austinsontv]

Omg, it's been years since I've heard that name XD

[@m2s]

lol 😂😂😂

[@Timtimzi]

Wow that throwback.

[@lylemarcbilway2060]

HIME HIME HIME SUKI SUKI DAISUKI HIMEEE

[@yardenfernandez2002]

@@austinsontv sheesshh

[@josemarieteomale5791]

Totally thats the better way to increase leg power and strengthen the every muscles in the lower extremities. I have actually the same training biking and doing squat and sort of lower part of body workout .. first u can't see the results and so on with constant and proper training and supplements ..it gains alot and special my sprinting absolutely increase...so on.

[@kierenkd]

Low bar, barbell squats at bodyweight + are one of the best exercises you can do. It works all the core, hamstrings, quads. (Bar weighs 20kg, build up to adding bodyweight with something like strong lifts plan) Starting Strength is a great book on compound lifts with 50+ pages on squat alone!

[@k2h91]

Didn't know the 3th exercise was called Bulgarian split squad. We gave Bulgarian bag to the fitness community and also the squad. Cool 😎

[@leopers9225]

"Mark is looking pretty big." Exactly what I was thinking!

[@hebrews11vs5]

LeoPers , yeah he's looking shredded

[@blackjohnny0]

Not if you have calisthenics/gym background.

[@omniyambot9876]

@@blackjohnny0 yep, I was doing strength training 24/7 before entering cycling. How I appreciated my deadlifts and back squats.

[@lighting_fast]

Fantastic so easy to follow

[@manaskarmakar9896]

Excellent

[@Endura_Performance]

Would love to add a short strength session, but it’s very tricky to add it on when I am training for an event as my days are usually always busy with either biking or running. Any suggestions ??

[@johnnye6090]

Yea sleep less

[@aluminiumknight4038]

@@johnnye6090 no that would do more harm than good

[@markavogler]

You could also try pistol squats. They're tough but good as you don't need any equipment

[@markthrelfall3577]

Yes, that's another great exercise

[@bobdown5520]

No poor choice. Requires a lot mobility which isn't necessary in triathlon.

[@MountainVisions]

@@bobdown5520 good for life in general, and mobility it requires isn't generally going to injure anyone without preexisting conditions. Obviously, if you have bad knees or hips to begin with many exercises might have to be adapted.

[@bobdown5520]

@@MountainVisions pistol squat has alot to do with anatomy just like a normal squat. Hip structure determines depth. Shallow versus deep sockets. No mobility work can change anatomy

[@MountainVisions]

@@bobdown5520 very fair points. I get mad at people for claiming you have to have your toes or knees a certain way on a squat. Hip and knee anatomy does play a large role in how you squat. However, body weight exercises like a pistol squat are definitely safer than loaded exercises in that you self limit. Once you start adding weight, it gets tougher. All that said, I mostly agree with you. Weighted lunges and lateral (not forward with a toe push) box steps might be better exercises.

[@Meul1968]

Good instructor

[@mcjcg1372]

Good video very help. will you please make a video on how to install mechanical brake levers on tri bars

[@avsfishinghooks478]

Good job

[@angeloviray8019]

must try this....Newbie on the Line

[@maryem8263]

Thank you

[@Whiplashx92]

Do not use a dumbell during the russian twist unless you have well developed lower back muscles. I have injured mine.

[@darylfookson8562]

definitely useful 👌

[@pulganabike1648]

Its very nice!!!

[@alexsim2793]

The hardest part about building muscle is having a good diet. That was my main problem until I found the Agoge Diet plan. Now I'm gaining more muscle than ever.

[@swapnilkashikar3278]

Thanks for the video. If i may know, which shoes are you wearing ?

[@swapnilkashikar3278]

ON shoes?

[@raiden6607]

Balenciaga

[@joseephnavall2111]

it is ok if a body builder with huge legs go switch into cyclist sport?

[@isaackangas6921]

I mean, that's basically a track cyclist.

[@tarasstanko8098]

Are the exersices mentioned in the video good for runner?

[@fulldnbboy]

Bit late but arent runners using other muscels for running? Mostly same yes but different groups together.

[@anntastic1532]

Tuck your chin for that deadlift, though, to keep spine neutral, like you're holding a tennis ball to your chest ;)

[@Morowww]

Wearing running shoes while lifting is a one way ticket to snap city.

[@markthrelfall3577]

As we're not doing maximal weight reps, I would say they're fine. They've never caused myself or many other athletes an issue. If we were throwing around big weight, then I would agree

[@bobdown5520]

Mate they are not powerlifting

[@stellamwaki]

❤️❤️

[@trbeyond]

I’m all for weight training - for injury prevention and general well being. However, I’ve yet to see a single study that has demonstrated that weight training (no matter the type) can directly correlate to more bike power. Does anyone have any studies proving this?

[@markthrelfall3577]

trbeyond I have also seen the article/study, but as discussed in another comment I have never had or heard of anyone ever having issues as a result of the exercise. I know countless athletes that do it all the time. Obviously if you’re someone that suffers from back pain, then any twisting exercise is likely something you should be avoiding. If it’s something you’re not happy with, then you can simply avoid that exercise. Thanks for watching, Mark

[@PBSumich]

I'm not sure if it counts as a study, but four words for you - Dave Scott & Mark Allen.

[@markthrelfall3577]

And you can throw most of the current pro field into that too... I think it's fair to say that they're proving the value of strength training with their results

[@db1815]

You see track cyclists doing it all the time so i guess it definetaly has its effect, depends on what you're training for I guess. And Peter Sagan also does various weight excercises to great succes I'd say.

[@hydra66]

I can give you anecdotal evidence from my mountain bike pedalling power increasing after I went from a 8kg to 30kg squat

[@deathnotedevil]

offt his face when he goes down ye man

[@docsylvia]

Wow

[@TheFitDragon]

Weights are good, but the best way to improve threshold and overall power on the bike is plyometrics. If you want to build strength on the bike with weights do lunges then 2-4 minute intervals on the bike over-gear or high cadence, depending on goals, then back to lunges, repeat that 3-4 times through. You will need a big warmup obviously beforehand.

[@markthrelfall3577]

Hi Ben. Yes, Plyometrics are a super training tool. I have used them a lot in the past. Also great for running

[@deathnotedevil]

only watching cos the guys fit asf ini

[@sorryrocco]

Exercise one fantastic for fucking your back up if you havent already.

[@etrephesm]

12 reps really isnt optimal for endurance athletes. That is a bodybuilding range. Strength training rep ranges are 1-5 reps. Should work on progressive overload, do 3-5 sets around 15-30+ reps for muscle endurance at low weight. Then only one set for each increasing weight (these ranges, 6-12 reps, will mostly encourage building of muscle mass, not so much strength or endurance) as you work up to about 85% RPE. .. then do 3-5 sets of 3-5 reps at 85% RPE Heavy weight is actually great for explosiveness, and strength. And if done properly, it will fix alignment issues and strengthen tendons

[@investireocaminho33]

👏

[@MountainVisions]

Better to perform the deadlift with a trap bar if you aren't into power lifting. Reduces/eliminates spine injuries, and gives nearly all the benefits of a barbell deadlift.

[@SejeSteen]

Wrong. The trap bar permits movement in the sagittal plane, which kills your spine. Powerlifters don't have monopoly over the barbell, so you can safely use it too.

[@fredrikolsen1605]

I found this really good trick to increase my power on the bike!!! I put my ass on the saddle and turn the cranks arround with my feet, im getting alot stronger!! You should try this too!!

[@midohazem]

You can also translate into Arabic

[@czaczacza17]

Funny intro

[@zedriccatapang8619]

I can't rode my bike because of the NCOV now, better if I can stay strong even not cycling...

[@westonquast4339]

Hollo

[@roadracer1158]

Weight lifting does nothing to make you faster on the bike. This year's TdF winner Egan Bernal is a wimp in the weight room but he can kick everybody's ass on the bike. Genetics determines success in cycling. Big lungs, big heart, and lots of slow twitch muscle fiber makes a strong cyclist. Choose your parents well.

[@koplakjaya7131]

Big lungs, big heart, and lots of slow twitch muscle fiber vs ( Big lungs, big heart, and lots of slow twitch muscle fiber + strength training)

[@careymahoney1605]

"weight lifting does nothing to make you faster on the bike" ... what a dumb and ill informed comment.. just shows you have no idea about cycling and strength training

[@tharaknathreddy2165]

Lol...

[@heilemanrichard]

I believe this video is for the folks that are out of shape, and trying to get better at cycling

[@DjTomnie]

Why are squats so hard?

[@enduroiusb.i.g.7948]

You shouldn´t do deadlifts with these shoes

[@arnthorla]

It's pretty clear from the video that this person is not experienced in the exercises he is performing. My suggestion would be to throw get rid of all the superfluous exercises and put all the energy into progressing with the dead lift. ( Do it barefoot or in socks. And use a real adult male/female bar. What was shown in the video is not a standard bar. ) Bulgarian split squat is a contender, but the movement is very similar to the strengthening that cycling will give you anyway. It would be good for correcting weak knee stability. But a single leg leg press would do just as well.

[@leocadiojoselaconico980]

Sir, no details on your explanation and a little bit confusing, in the bridge, how long to hold your lift for an isometric, how many seconds up and down and that goes with the other exrcises you are demonstrating. Please be more detail on your workouts.

[@znalniaskas]

Kinda counterproductive to lift in hypertrophy rep-ranges like 12 reps when the goal is not to put on a lot of size, but strength.

[@sorryrocco]

Well thats another waste of 7:43

[@bobdown5520]

None of this will increase your power on the bike. Power in gym is built on load moved fast not slow and controlled exercises. The carry over to the bike is pretty low too,

[@kumite1984]

Aren't 12 reps mean hypertophy? Shouldn't a cyclist aim for 3-6 rep for maximal strength, small hypertrophy?

[@markthrelfall3577]

Generally you would do 3-6 maximal reps with a higher weight to gain muscle. Whereas with 12 reps you're dropping the weight a little. Yes, you may experience slight muscle gain, but not huge amounts

[@db1815]

My thoughts also, you wanna increase power but not weight which comes with bigger muscles?

[@kumite1984]

I am most definitely not an expert, but it's a common misconception that the more the weight and less the rep the higher the mass gain: www.howtobeast.com/wp-content/uploads/2016/06/rep-range-science.jpg

[@Spillner]

@@db1815 most hypertrophy effects are cancelled out in athletes performing aerobic training

[@klokkvorc2]

You're absolutely right, rep count higher than 5-6 is more of a mass building rather than strength training.

[@rajvardhan5082]

3rd time 1st comment

[@mungfillet6648]

No one cares😎

[@rajvardhan5082]

Shemil sha 😂

[@markankone9362]

I had 4 times 1 comment, only because i had my vacation, and i was waiting for new clips (f5)