Why It's Worth Your Time & Energy - Strength Training For Cyclists

[@Ejstrainingcamp]

Like this comment if Derek needs to make more KZbin videos 🤷‍♂️

[@dialedhealth]

Hahaha 💯

[@delboysafa]

Holy crap, i just heard about your hit and run accident. Prayers for you right now and please keep fighting. I really hope you recover strongly so you can continue to make this fantastic videos.

[@rolffuchs2737]

Yes best wishes and I send positive energy!

[@CenturyRide]

I absolutely think your shoulder was saved by your musculature. Peter Attia writes about this in "Outlive". He describes it like having a suit of armour if you fall. You're far less likely to be injured and sidelined. I started strength training last year at 55. I'm a mtb'r who's weirdly getting more daring with ag --, not less and I want to age well so... making time for the gym makes sense! Thanks for the video. Watched the TrainerRoad one too! 👍

[@dialedhealth]

Great insight! Thanks for including the Peter Attia "suit of armor" terminology. I'll check out "Outlive."

[@tomstudios10]

EJ’s notes in the video are great. Excellent touch!

[@dialedhealth]

Haha we'll keep them coming! Stoked he's editing the videos.

[@herbsmith21]

Spot on!! Having a bad accident this past summer I can attest to doing strength/mobility work helps leaps and bounds

[@dialedhealth]

🤝

[@nickyd358]

Good one! The Off Season Road program has been one of my favorites yet..noticing the strength on and off the bike 💪🏼

[@dialedhealth]

Stoked you're loving this program! It's my favorite yet for those will equipment.

[@muscleandstrength]

Love the content on the channel!

[@jesuscruz836]

Really excellent video Derek. Very clear and concise, well presented. 💪

[@dialedhealth]

THANK YOU! Funny how hard it can be to explain...probably because there are so many benefits, haha.

[@thunderingbear777]

#7 Better overall fitness, health and longevity. Maybe it's my age, but I try to take a holistic approach to these three things. With the bike at the center, of course!

[@dialedhealth]

LOVE IT

[@CenturyRide]

Me too! I finally caved and started strength training because it's so correlated to longevity... but it made me a better mtb'r. And I realized I actually enjoy it! Who knew 🤷‍♀

[@dialedhealth]

That's so good to hear! @@CenturyRide

[@scotj0667]

Derek thanks for the great information! Funny i was watching your video "Workout For Cyclists (sets, reps, & tips) + New Bike Fit" this afternoon, as I contemplated lifting after work. I am definitely one of those people that knowns the importance of strength training, but falls short or falls way short on the consistency end (I would just rather ride my bike). One of my goals for 2024 is find that consistency... I also have to say I loved Ethan's little interjections.

[@dialedhealth]

Let's get consistent this year! COMMIT to 2 Sessions per week, even if it's bodyweight. And I agree, Ethan nailed that! haha

[@zepols86]

funny, I read that article as soon as it came out, good to see a video for it

[@dialedhealth]

Great to know you like the supportive content! We also did a post on IG to tie it all together. I'll do more in the future!

[@bryanrathbun2607]

This is excellent ! Thank you

[@dialedhealth]

Awesome to know this was helpful. Thanks!

[@GregJC]

Love the videos Derek! Do you have a video breaking down your recommended weekly splits for strength training? I couldn’t find one. I’m struggling to figure out how to fit in lower body strength sessions and not suffer on the bike

[@dialedhealth]

That's a great video idea! In the meantime, the best examples would be through my programs on the website.

[@RayeAckerman]

I came to strength training as a cyclist as a focus for losing stubborn body fat and went through a recomposition... We can't overlook this massive benefit of gaining efficient muscle and losing useless fat. Would love your thoughts on in season training too? How often and at what intensities or rep ranges? That's been my challenge as I know it's important but finding that balance has been elusive. Love your content!

[@dialedhealth]

Great point! This sounds like a perfect topic for another video. Stay tuned!

[@Lucagscott]

One thing I noticed in my riding is that over time my posture collapses and my back curves. Is strength training and bike fitting the only way to solve this or is there conscious effort required on the bike to keep myself up and keep a straight back? Does this mean I should consciously use core engagement on the bike and pack my shoulders before it becomes a habit?

[@dialedhealth]

Great question! Both Strength Training and a Bike Fit will be huge for helping you make this a SUBCONSCIOUS HABIT. With that said, you'll still have to remind yourself from time to time while riding. For instance, I still find myself shrugging my shoulders or flaring my elbows here and there. But it's less and less and less....

[@carloverhamme9322]

Very nice video! This is my first year into serious road cycling and thus the first winter going to the gym. It's crazy how much stronger I already feel with only going to the gym twice a week, once for legs and once for core/arms etc.. I had one question for my leg workout tho. My current routine is : Squad, Leg press, Leg curls, leg extensions and calf raises . I always do the same order and same amount. Should I switch my routine around every week, or is having a fixed routine good?

[@dialedhealth]

Great to hear! Fixed routines can work great for a while, especially if the simplicity allows your to stay consistent. The downside is that the only way to improve in those lifts is either increasing the reps/sets or weight of each exercise. There is a point where this becomes harder and harder. If you give yourself a wider variety to build, you'll identify weaknesses sooner and will likely build a more well rounded body. You can also add more complexity and stability which translates very well to the bike.

[@mikefry334]

Nailed it

[@edgibbs3229]

I’m 70 years old and cycle a lot. Also been strength training all my life. Would it be best to avoid squats, lunges and step-ups because of overusing the quads? Instead focus on RDLs, hamstring curls, and deadlifts that work the posterior chain. Thoughts??

[@dialedhealth]

I wouldn't AVOID those movements, but I would PRIORITIZE movements that focus on the posterior chain. Some trainers live by a rule of 2:1 (posterior chain:anterior muscle groups) since most humans (not just cyclists) tend to be weaker on the backside of their body.

[@timtaylor9590]

im trying to atrophy my upper body, whats the best way?

[@dialedhealth]

I'd start implementing some upper body work 2X per week. Ideally a well rounded approach: Pushing and pulling both in front of you and overhead. I have examples in the programs on my website! Link in description.

[@timtaylor9590]

@@dialedhealth but I want to shrink my upper body to be faster. Like the pros

[@dialedhealth]

Owe my bad, I read that wrong! I'd stick with that frequency/variety for your health and performance, but keep the loads light. You might also consider getting into a caloric deficit. @@timtaylor9590

[@timtaylor9590]

@@dialedhealth well I don't think I would do a caloric deficit because it would hurt the larger muscle groups more aka legs. I thought about cutting out the yoga but that's more for pain and recovery. In the past my yoga would be more strength training than most ppls strength training. I do like some weights for my legs it feels like it keeps my joints stronger and actually reduces pain. When I was young like most ppl I focused on upper body for aesthetics but that's pointless when on the bike unless if you're a track sprinter. On the bike I never wished to have more upper body strength even sometimes sprinting my front when comes off the ground from pulling too hard, I also thing it's from a stiff bike and not the best technique. But it feels kinda cool sprinting fast with the front wheel skipping around