Does Weight Lifting Make You Faster? What Cyclists Should Do in the Gym

Does lifting make you a faster cyclist? What time of year should you be weight lifting and what should you do when you get into the gym? I go into all that in this video. Be sure to like and subscribe!
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The studies I used in this video:
europepmc.org/abstract/med/188...
journals.lww.com/nsca-jscr/Fu...
onlinelibrary.wiley.com/doi/f...
onlinelibrary.wiley.com/doi/f...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pubmed/3...
link.springer.com/article/10....
onlinelibrary.wiley.com/doi/a...
link.springer.com/article/10....
onlinelibrary.wiley.com/doi/a...
pdfs.semanticscholar.org/0850...
The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners.

[@DylanJohnsonCycling]

Training plans are now available, including lifting plans! Use the code KZbin to get 15% off through the end of the month: www.trainingpeaks.com/coach/dylanjohnson#trainingplans

[@hampusrude2077]

The link is not valid anymore

[@DylanJohnsonCycling]

@@hampusrude2077 www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

[@Bendersnatchling]

So I watched the video, but don't know how I can start when I can't order HYPER GAIM BEAST MODR MASS GAINER RAW EDITION anywhere. I mean...what's the point?! Seriously though, bring that to market please XD

[@sidefx996]

I always loved how people think because you go to the gym you’re automatically going to “bulk up.” Show me a single person on the planet who started lifting weights and complained of getting too big too fast.

[@gilbertnuijten]

Its like, 'I am not gonna start playing tennis because I don't want to get as good as roger federer'

[@leonstuij9540]

I agree with you. I will say that I saw really good gains at the gym when I was going 6 sometimes 7 days a week for 6 months straight. After that I quit going lest I was getting too big xD. But what I really don't get is getting strong in a short amount of time isn't bad lol if you make great gains at the gym and then you're happy with your progression just quit or just go to the gym to maintain your level.

[@wincrasher2007]

LOL. so many have a totally unrealistic impression of what is natural and what is possible in a short time. It takes YEARS to seriously bulk up. All these meatheads you see on KZbin are injecting steroids to get their look, or to stay lean. A guy that is truly strong thru weight training doesn't look all that much different than a regular guy.

[@KipsanBeck]

You just to smash more hyper gain beast mode cupcake edition... Bro do u even lift?!

[@ALyub-dl6do]

@joey laven Troy's brad pit looks like a degenerate anorexic

[@EricSpannMD]

Dylan, I’ve been an athlete for 45 years and a physician for 30, and I’m continually impressed by your content and applicability of your videos. Thanks.

[@10789macca]

I'm a triathlete and most definitely strength training works, not on being faster but stopping fatigue later on in the race.

[@rogger55]

X2

[@jason200912]

It does allow you to go faster because you can sprint far harder at higher watts

[@gregdoucette]

Don’t forget to Train harder than last Time!! ⭕️

[@danielwilliams1103]

Good to see you on dylans page coach he has some great info

[@rh.m6660]

Wrong, high volume low intensity training is the core of polarized training. Training harder than last time every time just makes you a backwards hat Dylan.

[@samuele8361]

@@rh.m6660 he's talking about weight lifting, and he's right

[@rh.m6660]

​@@samuele8361 He's not. How hard you train is measured in perceived effort. An elite athlete knows how to control that perceived effort. A well planned out schedule calls for different rpe's per day. Therefore his statement is false. You can't do a 10 rpe today and and eleven the day after. Thats just not how training works, it is however how broscientists talk.

[@noobiedooby26]

The goat is here

[@SolePilatesNYLocustValleyNY]

Please adhere to one MAJOR point here! Start slow and light. I've been suffering from severe hip pain because I put my 53 year old body right into heavy leg presses within the first month. Remember, your muscles are always stronger than your joints and ligaments. Soft tissue takes many months to adapt to weight training again. Hope I save someone from over doing it. But yes i agree, lift!

[@DylanJohnsonCycling]

Thanks for reiterating.

[@FranciscoElNeneGalan]

Do YOGA. ..safer...

[@dmomeyercpa]

I believe it is important to incorporate phase weight training. Start with 1) strength and stability training progress to 2) Hypertrophy (muscle building) to 3) maximum strength to 4) power and performance and finalize with 5) muscular endurance. Search for OPT Training methods.

[@tgoods5049]

El Nene .Galan did you watch the video? The study indicated you need enough weight to max out at 4-10 reps. You’re not going to get that doing body weight squats at Grandma’s favorite yoga studio.

[@TheSteinbitt]

@@FranciscoElNeneGalan And also ineffective, so theres that.

[@stppearson825]

I don’t race anymore, but, when I did, one of my secret weapons was to lift weights. My ability to out accelerate others and power up short steep hills improved dramatically as did my top speed in sprints (37mph increased to 42mph on the road). I like your advice overall. However, I would add that learning how to lift from someone who will teach you to lift slowly and with perfect form is essential. Lifting with bad form or choosing lifts that will damage you over the long term can lead to injuries you may not recover from. I noticed that you step forward on your lunges. I learned to do them that way at first too. My experience is that over time doing them that way snaps the patellar tendon taut every time you step forward and starts to irritate it along with the tissues under the patella. Do them by stepping backward while remaining balanced and with an erect torso. Hold dumbbells at your sides for resistance rather than balancing a barbell on your shoulders. It is easier on your back and easier to remain balanced. The guy at AthleanX does a good tutorial on how to do lunges properly during a “best leg exercises with dumbbells” video on KZbin. Also, be careful to protect your lower back while squatting, deadlifting, etc. It may seem pointless at times, particularly when you are young and can get away with doing things carelessly for a while because you have not yet permanently damaged your back, but make sure you strengthen your core and make sure you remain appropriately flexible. I cannot squat any more because I didn’t take care of my core strength and flexibility and thus properly support my lower back. The damage is now done. I have found alternatives, so I can stay strong, but there is no better lift for developing whole body strength in general and leg, butt and lower back strength in specific than squats. I miss them enormously because they develop so much. Most people hate to squat because they are so hard, but they are so valuable.

[@Stormingsmoke]

S T Pearson That’s some great advice, thank you for taking the time to share . I can tell you have been there and done that!! Peace ✌️

[@syrus3k]

+1 for athleanx. His channel is very good and sensible like Dylan's.

[@bitchoflivingblah]

Yes thanks for sharing, thanks for being so thoughtful.

[@flxgreen6346]

Thanks for the advice kudos 🤙

[@ajbcollectables]

Athleanx is terrible and no one should listen to any of his advice.

[@denvergriffin5555]

Beyond consistent cycling training, the two most valuable things beginning and intermediate level cyclists can do - stuff that will immediately make them much better cyclists -, are probably to get their back squat strength up to a solid set of five reps at or above bodyweight on the bar, and get rid of excess bodyfat. Much more force driving much less mass - more speed and power every time - the physics is pretty simple. Three months focused on just those two things - again, along with appropriate on the bike training - will be among the most productive three months they'll ever have in training.

[@classactracing]

Strength training as you age reduces your risk for death, according to a new studies. With age, muscle mass dwindles and bones weaken. Resistance training helps slow that process, making you more powerful and structurally sound, which are both really important if you ride a bike.

[@classactracing]

@@pascaladl Yes that is true. No one can beat father time, but the KEY WORD that you missed in the above statement is reduces.

[@tmezwiftclub9629]

Wow! Me and my friends took part in the study you mentioned at 6:20!

[@dcmsr5141]

I'm 56 and yes strength training has improved my performance, such that all of my cardio is on the bike and other days in the gym. I stick with compound movements specifically deadlifts, squats, bench, and overhead press. I usually find that when it is squat day(legs) i can incorporate my deadlifts on those days also. I keep the bike work light the day before so that i don't get an overuse injury. As for the other days i try to ride for intensity, or endurance. Do i stay true to this schedule? Hell no!!! Life and work gets in the way. The more i keep to it the better my performance. If anything I'm too chilled to argue with the lady, i get mileage out of that too👍

[@mikpopiel473]

DCM SR the big 4 lifts! Add in some power cleans?

[@dcmsr5141]

@@mikpopiel473 my power cleans are nothing to write home about. That is 1 of the most difficult of the compound moves lol

[@mikpopiel473]

DCM SR Well then, allow me to offer some bearded untamed instruction for you... kzbin.info/www/bejne/o4HWqZ-En9tqd9k

[@clawdawg7248]

Nailed it. Squats, dead’s and bench for me, twice weekly, via SuperSlow / Drew Baye protocol - single sets using a moderate repetition cadence to near failure. I got back into proper strength training a few years ago, but higher weights (400+ squats) and volume caused way too much bulk. My goal is strength and fitness, not size.

[@jamescain6816]

YAH I HERE YOU IM 55 ALWAYS BEEN IN THE GYM , I HAVE MORE OF A BIGGER ATHLETIC BUILD THAN A CYCLIST AT 188LBS , IM STILL FAST AS HELL ON MTB AND I DO RACE . I ALSO DO SOME ROAD TRAINING. MY BIGGEST PROBLEM NOW IS OVERTRAINING AND FALLING INTO FATIGUE DO TO MY AGE AND THAT SUCKS , IT LIMITS MY TRAINING RIDES NOW. I HEAR IT FROM PEOPLE ALL THE TIME 'YOU DONT LOOK YOUR AGE ' THATS GREAT MOTIVATOR. STAY STRONG ! JC

[@sandrost4243]

As an Elite powerlifter and strength coach (and mediocre cyclist), I believe you’re pretty spot-on here with your recommendations. The perceived exertion of 9 (one rep from failure) , the choice of exercises and relative volume is pretty solid for someone that is primarily a cyclist. Great channel, subbed.

[@HECTORBIDO]

Very, very helpful Dylan. You answer many question that I have

[@caspian21]

Great topics and perfect length recaps. And that audio equipment is SPOT on! ;) Great job.

[@kwameakom2625]

Coming from the gym to cycling the last 6months this advice is invaluable, thanks for posting and keep up the good work Dylan!

[@MrBrwnchknbrwncow]

I do and have incorporated lifting into my training regiment for a while now, especially back when it was taboo to do so as a cyclist. I started with Crossfit/Olympic style lifting workouts and over the years of trial and error, limited those to off season only, kept the normal lifting routine, and now so have gone towards finding "on the bike" specific training things a la Nino and other pro MTBers workouts to be a great asset to making a boring gym routine more well rounded and fun. Thanks for yet another positive light towards lifting as a cyclist.

[@HarMegiddo]

Your channel is my new favorite channel! Thank you so much! There is no one else out there putting out the information with backed sources like you are. I love this so much!

[@JonFairhurst]

20K subscribers. Congratulations! Well deserved and well earned!

[@jakewinters972]

As a former personal trainer and power lifter/bodybuilder trying to convert to biking after some major injuries you are spot on with the weight training! Thanks for posting the video.

[@stephen_101]

Strength training, in particular squats transformed my riding. My acceleration is explosive and very few can keep up with me - less than a year ago I was always the slow one at the back. This is immensely satisfying, given that I can leave the bike equipment snobs on their S Works / Pinarello Dogmas in my wake on my sub £1000 bike. Feels good man! Body builders are a good source of info so if you go to a gym - they are crazy fast on their bikes when it comes to accelerating.

[@HardstylePete]

How much did your squat improve?

[@scottfrisby4510]

Excellent info AGAIN. Thanks, Dylan.

[@jordanhendricks9863]

Another excellent video with loads of information! I really appreciate the charts and explanations of research provided.

[@random_vid_tt]

was waiting for this! thanks! Glad you setup patreon!

[@77hodag]

Really appreciate backing up your advice with scientific research 👍

[@Necromonger69]

Great info brother. I have been meaning to incorporate weight training into my cycling.

[@EllaKleinPT]

I'm a strength & hypertrophy coach and not a cycling-specific strength coach. This was a helpful video for me to learn what skills & what kind of strength adaptations are useful for cyclists. Very happy to see the research behind it as well, I'm looking these studies up. Thanks for making this video!

[@brettregan3600]

I've seen and read lots on this topic...this is by far the most researched and primary sourced answer. Thank you for taking the time.

[@847165nw]

Very helpful advice, thanks for the quality content man.

[@ComedyClipsX]

I was waiting for this video!! Keep up the great videos!!

[@8skywalker8]

Just found your channel. Love it! You strike the right balance between serious, science, technical and a little comedy. Now subscribed!!

[@philou12345]

Same here, I agree!

[@aprillea1773]

Great video! I came from an olympic lifting background, and thanks to my anaerobic muscle activation in my legs I am a pretty tidy little sprinter for a 45kg girl (in local racing at least lol). Additionally, I've found that by doing lower body exercises it helps improve my pedalling efficiency and control - so much more engaged throughout my entire pedal stroke. 100% believe in strength training for cyclists. Upper body workouts have also ensured I don't get as much pain through my shoulders/neck and I can comfortably stay in an aggressive position much longer.

[@sanchezmd605]

Your channel is definitely one of my faves!!!!!

[@hlobend2111]

Dylan , Thanks. Great Information.

[@RobFinch1971]

I'm starting to "lift" using resistance bands at home, mostly squats but leg extensions as well. Will monitor how my power improves over the next few months. Thanks for another informative and funny video.

[@heikkisanelma6625]

SCIENCE BABY! Thanks Dylan, very very good content, once again :)

[@Bob_Shy_132]

Yup. Have known this for years. Besides when you are grinding up climbs, your calves, quads,glutes and hamstrings will thank you.

[@gersonster]

Good video. Love the science based knowledge.

[@ivaeiintch]

Great advise - Well put together video 👍

[@vladuchoo]

Dude, I just discovered your channel, and it's just great! These breaks with jokes make me laugh a lot, great job!

[@BikeRacingWithoutMercy]

Nice vid as ever Dylan. For me having lean mass, plus some strength and muscle is integral to athletic performance, sustaining flexibility and preventing injury. Also more muscle and less body fat helps the body become better at processing food to create energy (less resistant to insulin). Since I’ve increasingly focussed on cycling, I’ve kept in the strength training, but with focus on the compound lifts, such as the Deadlift, Squat, Bench Press and Chin-Up - to provide the biggest bang for your buck. I find the upper body work gives me a day off the bike, and the legs a rest, and helps with the body composition and also core strength - which is needed for putting even power through the crank. I generally focus on 1-8 reps and don’t go to failure on lower body movements in order to avoid muscle soreness. And definitely it’s super hard to bulk up, even if you train like a natural body builder. Not a concern for cyclists with loads of cardio in the program!! I personally have been progressing a lot on the bike (including intervals) whilst sustaining 3 gym sessions a week.

[@mtnbikehead]

Hell yeah!! Within reason of course.

[@beauty4u132]

This was sooo good! Thank you! 🏆✨

[@northkyt]

Really enjoyed the video, thanks. One suggestion I would add as a Masters 50+ cyclist is, work with an experienced trainer and/or get to know your body well. Then adapt or choose the best exercises for your specific body limitations. After working with many trainers over several years and doing yoga regularly to improve my flexibility, I still can't get in a good (and safe) position for bar squats. So for me, that means doing dumbbell or goblet squats instead of bar squats. I can make great strength gains with those exercises. The only thing I haven't tried yet is going low-reps/high weights. And I'm going to try that this off-season very soon (after a 3 week adaptation phase with lower weights).

[@tonycrabtree3416]

This is GREAT advice.

[@HarMegiddo]

Also congrats on your unbound 2021 performance! Mile backtracking and still 12th! Incredible!

[@jaylacambra9519]

Great video man! Lifting weight benefits every athlete! Keep it up brother! 🤙🏼

[@mikpopiel473]

Awesome. Currently in my last week of “Phase 1” (1-3 wk long) of the “Starting Strength” (Novice) program. I’m not new to Lifting/Strength, but it has been ~4-5 years since I’ve done it structured. I AM however relatively new to Cycling and structured training (~2 years) and am currently in my longest period of Training. I am super curious to see how I respond this training year, as I’ve not combined the two before

[@Wargwarn]

Your videos are gold 🥇

[@dwaynepedals]

I lift regularly during the week, especially during offseason. I find that It makes me a stronger rider overall. I get really get into detail. Maybe I'll make a video on my channel one day about it.

[@alchemy8132]

Good video man👍👌 As someone who is naturally built like a Brad Wiggins or Chris Froome(I'm 6ft 3ins and around 170LBs), for the first time ever I'm gonna do a specific leg-weight training program this winter. Fortunately I have an awesome gym just a kilometre away. Valuable info there Dylan, as i needed some guidelines before heading into the gym. Power and strength is the key gain, not bulk..!! I'll be sure to tell them this if they try and work out a programme for me...perhaps I'll get on the testosterone and maximum protein shakes, plus ten chickens a week...haha ..;)

[@0kojack0]

only started ‘winter training’ two weeks ago but I’m doing two turbo sessions a week, an upper/lower gym split and then a core session at home, with Sunday being my group/fun ride. No idea what I’m expecting to achieve performance wise over winter, but don’t mind admitting half of it is for aesthetics. at my level of xc racing I don’t need to worry about trying to be nino 😂 if I can do a little bit better at races and look a bit better on the beach next year, happy days. 👌🏻😂🤘🏻

[@brianrowbotham4010]

As a gravity guy (mostly enduro) weight lifting is a must. How you do it and the details might vary from person to person but all the top guys I know hit the gym a few days a week. Going into the offseason last year I broke my T4/5, a bunch of ribs, wrist, and lacerated my liver and adrenal gland and wasn't allowed to lift any weights until around April, and really didn't feel good enough to lift heavy until mid-summer. I spent more time on the trainer than usual and came into my race season feeling "fitter" but noticed that I was much more fatigued on long stages. I'm sure less time practicing made a big difference, but it seems like there's a direct correlation for me between fatigue and my overall strength in the gym.

[@CycoWarriorx]

As a former football player, I obviously no longer lift for size, but just to remain toned. I’d like to think weightlifting not only has a variety of benefits, but in response to potentially help reduce the impact of - or in the onset of injury makes it a plus. This past weekend I was involved in a serious bike crash with other cyclists. While I suffered a broken collarbone I’d like to think weightlifting helped reduce the injuries from being more - and more severe. Weightlifting in general helps via generating bone density and basic muscle. I cringe at the thought of how bad it could’ve been had I had the Chris Froome build. While I’m not advocating cyclists looking like a young Arnold on a bike, but for basic fitness beyond just “being faster” every cyclist should have some type of regime from weights or just body weight exercises incorporated. Appreciate you revisiting the topic Dylan!

[@gregripp]

I have to agree with you about muscle protecting you in the event of a crash or fall. It also helps give your balance the strength it needs to be effective.

[@TheSchmuel]

Good channel man! I just signed up for my first ever Mtn bike race. A 100 miler in July 2021... Time to start a training program. I just turned 50 years old... Im fairly fit though, lift 3-4 days per week and trail run a couple times per week... Time to start getting some pedaling in I suppose...

[@joeyc8546]

I got my best results in time trials with weight lifting. Stops the muscles burning during riding so i can go closer to max output and last longer before fading and get as much power in higher ratios. Love the gym routine.

[@bensonburnsaus]

Good info. Thank you.

[@CycleXplorer]

Great tips, just starting out in the gym

[@jameshaney171]

Very intelligently presented.

[@shipswithoutsails]

Awesome knowledge Thanks.

[@diegovargas9956]

Finally some science based data, as a lifting coach along with avid cyclist, i completely agree, start lifting for better performance

[@ArTzV]

Thanks. Hopefully now someone else will start training in the gym right. I would put jumps in the beginning. When still fresh.

[@secretagent86]

another excellent video

[@steventrott8714]

I love strength training. I’ve been ST for 3 years now and at 38, I feel stronger than any other time in my life. Not only on the bike but life in general, which is where it really matters.

[@bikepackist]

Dylan amazing video!!!

[@BombedNevada]

That was a rocking vid bruh

[@JackJenkins]

Very helpful, thank you.

[@MarcusM83]

where is the affiliate link to the cupcake flavored magic 🤣 Great quality content again, I really like watching your vids during longer base rides on Zwift 👍

[@gregripp]

Strength training the whole body will be protective in falls too. I use a high intensity training method-high weight, low reps, circuit type, long rep time, one set and one or two training sessions per week. Plenty of recovery time between sessions is essential as is being in good condition before starting a high intensity program. I spend very little time actually lifting. 6 exercises takes care of it. Makes cycling more fun. I'm 66yo. Thanks for the great content.

[@goaskdra]

Good job guys. You and your twin .

[@kevrev7]

Great video - thanks.

[@seanhourigan]

Enduro trackie here - lifting exclusively in the months of January and February for 2 years now with mixed training in November and December - 1,5,20 minute power increased subststially since I started this method - fully attainable power goals for this year are 800, 500, and 400 watts repetively - far better than my “elite” days at 34 years old when I rode thru the winter and raced extensively thru the spring - it works if you rebuild the aerobic base in the spring !

[@DavidSmith-gj2dm]

Love this channel though !👍🏻

[@ridercanada1]

Very benefitial for the final sprint after 2.5 hr club ride.

[@neillungerer1794]

Love how you finish off this video with "the protein shake" joke hahaha! Cheers to another good vid!

[@MTBMOR]

Now I need to watch the entire video.

[@tubbytoast2]

Just started lifting weights again after 15 years not having it as part of my training , you just confirmed I am doing the right thing even thou my legs hurt like hell the next day even thou I am doing half the weight I use too ,

[@chrism2983]

51 years old train 4 days a week mostly compound movements moderate to heavy ,light weight does nothing learn proper form that’s how you get injured! Great informative video!

[@funride97]

Dylan Johnson is the best!!

[@charliepearton166]

Your awesome love your knowledge input of strength and conditioning

[@hebrews11vs5]

I do include weights. I did when I was cycling at least. These days I run only but would like to reintroduce some weights. The test of if what you are doing is working is to do your biking hard and see what hurts, that is once the test is conducted find the weak link. My 'test' was 2.5 hrs of out of the saddle intervals. 80x 500m @ 6%. Dumbell dead lift / dumbell squat is the method to build and at least for me, if I recall, the weak link was actually somewhere in the glutes? I forget but out of the saddle and dumbell dead lifts don't have a 100% correlation, but they are close. Now if you want to go fast, you need to be aero, and you need to have a very narrow hip angle. To have strength here your standard dead lifts won't suffice. I saw a clip in this video of some extreme angle of hip (knee to the chest). I would often 1x a week or often 2x per week go one legged on the leg press and as deep as the machine allows- its dangerous so mental focus on steady muscle tension is key. Even with 30 or 40 kg and 30 to 40 reps, you can screw up your knees or especially your hip if you don't have narrow hip angke/ aero strength. I go hi rep, up to 1000 reps in a session. It's parallel to the floor so my running watch sees it as about a kilometer of movement. 20 minutes to an hour of work all together usually. The dumbell dead lifts I would go 2 to 4 days per week in and out of race season, quitting it about 2.5 to 3 weeks before a target race. 2 25kg dumbells 3 or 4 sets of 30-40 reps, 1.5 to 2 minutes rest(depending on proximity to peak 1.5 is peak fitness). Once the rest is cut short then you are into lactate threshold heart rate at later sets and later rep ranges. I also say: if you can only push and I can push and pull, then don't I have an advantage on you? So I do (or did) inverted squats (pulling via a rubber band exact opposite a squat and very 'bikelike') once a week is fine there. If you do enough anaerobic intervals on the bike you can sort of feel out the limiters or weak links in the chain if you tune in a bit. So once you are there you do what you need to do to cater to the soft spot in the chain. Whether it would be aerobic, or sore arms, sore glutes. Quads, hip flexor or whatever. But all this hard work and it didn't get me to the top like Dylan, just mid pack or upper mid pack. At one point I am quite sure I had a higher watts per kg of anyone for the race, but it still didn't get me the win because unfortunately races have curves and descents and even if they didn't, they still always seem to have what is called a 'sprint' to the finish.... I wish every race were a tt.

[@nathanielrosa1]

Thanks Dylan

[@fxtrdr4]

Great video but in addition to what you said, lifting heavy weights in the gym (especially using large muscles as in the legs) can produce big increases in testosterone. That will have a big impact on anything performance-related

[@flopietzsch262]

Thank you!

[@pjhaction]

I am 56 years old and bike regularly, but not in any competition mode. I find your science of biking very inspirational.

[@theflorentine5047]

Good Logic!

[@DylanJohnsonCycling]

Do you include lifting in your training and do you think it has improved your performance on the bike?

[@jasonosunkoya]

Coming from a bodybuilding background, I can sprint for 1800W and I've been riding seriously for 6 months, now I just want to be able to sustain it for 30 seconds! Also lift, your girlfriends will thank you.

[@ComedyClipsX]

I do include lifting in my training! It helped me a lot!

[@kiverrussell8369]

Great refresh vid. All set to give it a bash this December-February then see the effects in late spring into summer 👍

[@grantflewwelling1260]

Yes, my best season was the one I went into following an off season focused on lifting. The seasons where I focused on trainer apps have all been sub optimal. Dylan, what is a good strategy for maintaining strength in season? I race twice a month mar-oct.

[@007StarKiller]

Hello! Strength training and some nutrition tips from you have made wonders to my body. I think I'm gonna have my best season in 2020. One question about maintenance when riding 5 days a week. I usually take Monday and Friday off the bike should I take one of those days and hit the gym or do it along with a ride day and how would a maintenance session look like?

[@nigelallsop4824]

great video, i've found the older you get the more benefit you get from lifting weights. Really helps not only in sustaining high power output but also in rapid acceleration i got to the point that 20 mins of squats far outweighed an extra interval session on the turbo.

[@nigelallsop4824]

also worth noting for cycling calf raises support application of power to the pedals worth putting this in any routine (last thing as a sports scientist) when you squat replicating the delta between your pedals (Gap) is a good way to align the muscle fibre to maximise power to the pedals.

[@helicart]

I've had heated arguments with cycling know alls re this topic. Of course weightlifting helps cycling performance, but more so for some than others. Show me a national level track cyclist who needs a strong sprint, who doesn't do weight training. As for GC climber specialists, they will also benefit from weightlifting. How? by improving neuromotor recruitment of cycling muscles, and improving secondary cycling muscles. Nevertheless, cyclists need to be careful not to build lean tissue where it is not needed, as this compromises power to weight ratio.

[@cedricclark1461]

Im a 51 year old mtb Cyclist, I ride mostly Gnarly Cross Country and trail I have a 2022 Santa Cruz Chameleon Hard Tail. I've have some injuries before Mtb and have had some injuries while Mtbing lol. In all strength training has really helped me as a Cyclist especially riding a Hard tail, Thanks for the information 😎🤙

[@rebeccaedmiston2449]

As a cyclist (and Biology professor) I love your videos. You do a great job of bringing the science into training. Do you have a Master's yet? If not, you should consider Western Colorado University. Do research in the center of the most amazing mountain biking I've found!

[@Jazzysoda]

Excellent video. It would interesting to learn more about the nitty gritty differences between the effects of Traditional Lifts (squats, deadlifts) at 4-10 reps vs the effects of Plyometric / Explosive ones like box jumps. I've heard loose references to how deceivingly taxing the latter can be and how easy it is to overtrain with them (and from personal experience I concur - you really feel 3 sets of truly explosive jump squats the next day - much more than you'd expect IMO) but on a more scientific level, how does each "squat rep" compare to each "box jump rep" in terms of neuromuscular benefits on the bike? How are they different exactly? What;s the benefit to doing both, and lastly if you could only do one or the other, which should it be? Perhaps the Ply work helps "snap" and initiating big efforts and traditional lifts matter for the longer high power efforts - I have no idea - but it would be cool to break this down in a future video!? Many thanks for the great material - love the channel. Paul

[@AGC828]

Good video to have made. As most people who don't go to the gym assume...lifting weights means mass. Not true (as the study showed). Which is why Many Powerlifters aren't muscular as say a bodybuilder. Conversely, a bodybuilder isn't necessarily stronger than a Powerlifter (strength focused sport). Lot of the top Powerlifters look like they never set foot in the gym. Others do gain more size but aren't muscular. As for cyclists...I'd think quad and hamstring development would be a good idea. As the majority of the power is from the legs followed by the core... As some one that just tries keeping fit...I've found that doing squats and deadlifts HAS strengthened my legs mostly/core. Allowing me to run faster than I would have had I not trained my legs.

[@jasonsmith7345]

This is a decent leg routine for anyone. 👍🏾

[@Chillmetall]

Very good video! For speceficity I know for a fact that road cyclist, Aleksander Kristoff, is maxing on about 200 kg 1 RM squat. And he also does most of squats with really narrow stance. He also points out that doing squats will make your prevent form injury in case of crashes in some way. Because of stronger upper body bones.To make it more spesific. Funny anecdotes:the first reference has actually three of former lecturers of mine in, and one classmate in Norway, the one about the female cyclists i Lillehammer I went to one of the researchers lecture:)

[@patricj951]

That is extremely impressive for a guy with that length and weight. I would really like to see a video of his weight training!

[@cfau6290]

Hi Dylan, thanks for the weekly content! That evidence based approach is just great.. After a 2 week winter-break off the bike i feel way more motivated for the next sason than i normally do! Your videos even got me to invest into some weights for my pain cave, which means im gonna start including 2 lifting sessions per week soon. My my question: Im about 68 kg and never lifted before..have no idea how much weight ill be able to squat or to deadlift, any suggestions for how much weight i should get? Looking forward for new videos of yours!

[@DylanJohnsonCycling]

Start with just the bar and make sure your form is correct and then go up from there. You’ll find out pretty quickly how much you can lift.

[@gadsden472]

Coming from other disciplines and relatively new to cycling I'm a huge believer in lifting. Especially Olympic lifts for performance. I body build for vanity. If I had to look like froome to be fast, I would not cycle. Btw, you have better squat form than some KZbinrs that focus on lifting. Did not expect that.

[@adventuresona700dollarhard5]

Yeah I was impressed.

[@OmarTan]

Some video suggestions: 1. Oval vs Round, placebo or is there really a difference or it depends on the terrain you ride or your physiology? 2. Hill climb training differences between a 2 min, 5min, 10min, 30min and an hour climb+? 3. Since climbing uses slightly different muscles, wouldn't it make sense to train indoors with raising the riser block? 4. Altitude mask, why wear it during workouts only, why not the other way round (full day on altitude mask, no mask during training), wouldn't this fit the saying of sleep high altitude train low altitude?

[@kakarot2430]

I am curious about pedaling on flat vs climb as well, look at tony martin, he so well at flat TT but get so much trouble when the road goes up. ..

[@adrianducroshansson8122]

@@kakarot2430 Wrong, Tony Martin is actually a good climber, much because if his huge poweroutput and endurance, but he doesn´t measure up to the best because his power to weight is lower then specialists like Chris Froome, Egan Bernal, Quintana etc.

[@kakarot2430]

@@adrianducroshansson8122 I'm comparing him to tom , fabian, etc.They rode TT so well since 2016 Olympic, where the the climb was included. After that Tony didn't shine anymore. .but I don't know before that.

[@flopietzsch262]

would love to hear your thoughts on velocity based training theory being applied within cycling. Or the concept of reps in reserve and or use of cluster sets rather than the traditional strength training as discussed.

[@jwestpro]

Appalachia!!!! Good video too ;)

[@andyashla]

I love Hyper Gain Beast Mode! My favorite flavors are Roid Razzbear EE, Strawberry Sets Forever, Jacked Java Man, Salt Caramel Bar a bell, Chocolate Cheat Reps, and Cinnamon Swole Dancer!!! Seriously love the science based information. Thanks.

[@sam2288ful]

lifting is a main ingridient in a year ive gone from c grade to A grade.. im 30 minutes off my 1 hour 30 minute xco point but i havent been training in the gymm.. i haveput in for a break an got back into it.. i also ride a mtb on the road.. with big tyres it mimics the effect of pushing harder as it is harder to use a mtb on a road than anyone realisises.. because the tyre is normmally going through dirt smooth terraine changes the whole concept.. its what makes or breaks a athelete an if you wanna get top results strength training reduces fatrigue.. as i have suffered the last 4 races because it was my off season but summer has kicked in so it has begun again.. even a idiot like me probs not as stupid as i sound knows the man who lifts has the best fibres an twitch for push.. i took in one day at my local mtb park all the koms .. after 6 weeks of advanced training one week rest.. an jumpped on the bike the monday fresh..