Unilateral Strength Training for Cyclists?

[@itsok2023]

Thanks for spreading excellent content Brandon. I coach my daughter (she's a pure track sprinter) and unilateral exercises (Single-leg leg press, squat, deadlift), no question do more for her Peak Power (1-10 seconds) than bilateral movements. In fact, I stopped doing unilateral movements for 3-4 months just to investigate and she lost 150 watts. Brought them back in, sprint was up 150 watts in short order.. We still at least 1 bilateral movement but the focus year-round has been unilateral movements. Again, this is n=1 for an athlete working on track sprinting (efforts from 1 sec to 75 seconds). Best to you Brandon.

[@jeremyleake6868]

Great content. I’ve also come to the conclusion that the best way to train functional strength is to challenge yourself while balancing. And important also for cyclists to train in the lateral plane and rotational plane for both strength and lifestyle (so you can function doing basic human things aside from cycling!). I think the trick is to find variants that you find challenging or fatiguing even with relatively low weight. You’ve identified a weakness that is worth addressing.

[@thecyclinggreek274]

This is great information. While I do some unilateral leg work, this video prompts me to focus on more. I also love the other comments thusfar.

[@CraigRidesBikes]

Great stuff, Brendan. Cheers.

[@Pmor75]

One suggestion get a set of gym floor sliders and try to simulate that you are skating, your glutes and quads will fire like crazy!

[@EVOQBIKE]

heck yeah!!

[@slowcyclist4324]

Lifting barefoot is a simple solution regaining your foot mobility and stability. It’s not a golden bullet, but it’s a simple action that doesn’t take any additional effort, but helps stretch the benefits of any lifts that you do.

[@AC-oldCyclist001]

Where is the spreadsheet link promised?

[@EVOQBIKE]

hey! check out the BJH tab on this sheet. the other one was me messing around bit. If you want to use it at all you can download a copy to your Desktop/Phone, but can't edit this sheet. docs.google.com/spreadsheets/d/1Q2HhVZU4KsLz4GkzR93chfnYcv_3XDmRogwaEVsgqKA/edit?usp=sharing

[@KeggaGee]

swag vid! single leg stuff for life! the squats seem to totally smash the bod. and feels way less cycling specific to me.

[@EVOQBIKE]

Will be curious if you get into the weights and what resonates! that will be another pod for sure!! Gains will be made for you, I'm confident!

[@KeggaGee]

@@EVOQBIKE im doing them! so far, i feel the bulgarian split squat reallllly goes well for me. i do superrrr low reps and pretty solid weight tho

[@markusseppala6547]

I've found out the same thing, strength helps but more strength doesn't necessarily help more. And maintaining that high strength comes with a too high cost. Love single leg rdls, with weight just in one hand it targets the core really well.

[@EVOQBIKE]

good mantra for cycling training also: more doesn't necessarily help more

[@Eirikkinserdal]

Im looking at a exxentric flywheel trainer. Have you tried something like that?

[@EVOQBIKE]

not familiar, sorry! good luck!

[@Behine.DeChilis]

After recently switching to power pedals, I have found a pretty significant discrepancy left versus right. I am generally around 42% left 58% right. I'm a former BMX rider who would perform starts with my right leg and always favored that side. I think some of this is neuromuscular that is left over from that activity. Does it make sense to do drills where I supercompensate with the left side in hopes of restoring a balance?

[@EVOQBIKE]

maybe some single leg RDL's?

[@johnd.obrien6838]

Question - are these exercises (mainly the deadlines, but also the squats) appropriate/safe for someone with chondromalacia? I've got it under both kneecaps but it is worse on the left...

[@rayF4rio]

I used to think I had chondo... ..but it was just poor foot support due to the wrong shoes insoles and not using wedges. Switched to Spec shoes and green insoles, no more issues. Lifting never bothered me at all... Provided your technique is good - ie: your knees don't fold inwards as you come out of the bottom of the squat. .

[@EVOQBIKE]

sorrry that is out of my wheelhouse and don't feel comfortable making a recommendation. Ask a PT/medical professional

[@simonsimon8213]

Sorry i disagree. Studies clearly show that the most beneficial Lifts for cycling performance are when you go heavy. It is not about simulating the cycling load. If you do Single leg kettlebell deadlift and have to balance you wont lift heavy enough. For General Health it looks different though

[@EVOQBIKE]

@@simonsimon8213 no need to apologize! And this isn’t to replace bilateral and heavy lifts, but to augment and help to INCREASE those lifts. 💪🏽