Will Cross Training Make You a Faster Cyclist? The Science

What does the science have to say about how cross training will affect your cycling performance? Thanks for watching and be sure to like and subscribe!
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[@DylanJohnsonCycling]

What types of cross training do you do?

[@TunaTheMiner]

sweaty, intense lovemaking

[@aakashs1806]

Hi Dylan. I do a running sometimes couple of days per week. I need to incorporate swimming

[@AR-lz2br]

@@TunaTheMinerMmm... True, I just realized that I've been doing cross training all this time. 😂

[@DylanJohnsonCycling]

@altandrew hmm... wasn't me.

[@funride97]

2x weekly weight lifting!

[@FlyWithMe_666]

The real winners in all the presented studies are the guys at 6:20 who did NOTHING for 9 weeks and increased their VO2max by 2% 😂 Can you do a video on those champs?

[@casvandepol4409]

It might be due to the fact that the control group knew they did the same or a similar test before and thus knew how far they could push themselves. Some people might try to improve on how they did. Knowing what you will experience in such a vo2 max test could maybe explain this difference.

[@aethylwulfeiii6502]

Racing to fitness.

[@user93634]

Once I started lifting again, my leg's don't feel as taxed getting off the bike, and my intensity is increasing to the point my riding buddies are beginning to notice. Told them it was the beet juice 😂.

[@wendifx]

LOL

[@observethemfdynamic]

BackHatDJ is an absolute legend in the endurance community

[@sethfrankel3542]

I’ve found that indoor rowing is a solid cross training exercise. More muscle groups and b/c of the slower reps (20-30 per minute) the leg portion is more consistently about load than cycling (except perhaps sprint training but that’s much shorter in duration). Uses far more core and upper body, so it’s almost like weights for the stick-armed cyclist but still within a cardio regime. Thought I’d mention it in supplement to your great video.

[@robertm1552]

Ok, my takeaway from this weeks lesson is: It’s ok to have triathlete tendencies at certain points in the year. Just, never ever, admit it!

[@durianriders]

So many variables in these tests. After 23 years coaching people I can hands down say that running and cycling go hand in hand. Running made me a better climber and cycling made me a better runner. If you don't run AND ride and you run OR ride then you are really missing out. At age 42 Im still smashing times I set when I was 20 and didnt really understand how to train/eat properly.

[@hebrews11vs5]

I agree. And I've seen you smash fast runs with barely any runs per week but loads of cycling. It's the same with me, if my fitness is high from the bike, I can run very well (except down hills for long distances). That said about not running much, I also have used running a lot, especially when fatigued from a bike ride, I'll go for a 5 or 12km moderate paced run which basically increases my low level base fitness and makes me a good diesel.

[@KY-fh5kh]

and also not eating meats and racist colour people

[@stephen5shaw]

so many variables in your 23 years coaching people

[@turboseize]

The main benefit of cross-training is that you can tolerate a higher total volume before overtraining or risking overuse injuries. This applies even to low-impact sports like rowing! Another benefit may be that cross-training counteracts overspecialisation and associated disbalances and posture problems. (The bone-density-problem is cycling specific and does not apply to other sports as much, but still lifting will be benficial for everyone.) I have an east german textbook from the 1960s here that was aimed at beginner coaches which is very blunt about the need for cross-training (lifting weights, gymnastics, swimming, running, cycling) when persuing rowing as a performance sports (while for recreational purposes, rowing in itself would be sufficient for most people and of great benefit.) While specificity absolutely matters, longevity in the chosen sport will eventually trump it. What use is the adavantage that cycling-specific-training only you gained over your cross-training buddy over two years if in the third year you both crash, he just brushes it off and is back on the bike a week later, while you break a few bones and have to pause for several weeks or even months and maybe never come back? Or maybe you "only" develop lower back problems and have to raise your stem, while your cross-training budy gains the core strength to pull of a more aerodynamic position? Story of the tortoise and the hare...

[@sabastanknight6168]

Awesome points about the bone density. That never even crossed my mind. Keep it up great training info !!!

[@MrPeperoni79]

Cross-training is especially interesting if you are prone to injuries. This is especially true for runners - injuries are the main bottleneck that prevents runners from increasing their training. So you can add swimming and especially cycling or crosstrainer-training because most of the injuries runners suffer reside from the increased punishment joints, ligaments, and tendons have to take. Joints, ligaments and tendons are not suffering much from swimming, cycling and crosstrainer-training.

[@turboseize]

The main benefit of cross-training is that you can tolerate a much higher total volume before overtraining or risking overuse injuries. This applies even to low-impact sports like rowing! Another benefit may be that cross-training counteracts overspecialisation and associated disbalances and posture problems. I have an east german textbook from the 1960s here that was aimed at beginner coaches which is very blunt about the need for cross-training (lifting weights, gymnastics, swimming, running, cycling) when persuing rowing as a performance sports (while for recreational purposes, rowing in itself would be sufficient for most people and of great benefit.)

[@acycleinbalance6349]

Super solid info, I love the channel! Keep it up.

[@MilanSmore]

"Put the best cyclists against the best triathletes in a cycling race, cyclist are gonna win everytime" Except for lionel sanders 😅

[@ifixsprinters]

Adding the video clips behind the cited studies is a great addition.

[@brentperez4700]

Very informative! Thanks again for another great video.

[@Svenmpa]

As always, a very good and informative video. Thanks Dylan.

[@markspoor4663]

Great Dylan. Thanks! This makes total sense to me. I am mostly a cyclist, but last year I trained for a Tri. During training, I noticed that it was much easier to maintain my target hard rate for an extended period on the bike than when I was running or swimming.

[@kevinfrikitona]

excellent informatios as always, I just found the motivation to go on my monday's 10k running session

[@austindavis3420]

Very helpful! Thanks! I like to ski and weight lift during the winter.

[@curtislees2833]

Thanks, subbed! Really interesting videos.

[@cfisher642]

Truly enjoyed the video, surprised that nothing on indoor rowing was discussed, I will also do running or rowing during the on season when the w/o calls for long slow steady state just to break up the monotony. Completely agree that anything above long slow steady state needs to be bike specific during the training season

[@user-wd4eq4rs1q]

Always helps me to know about what I really want to know. from. Korea(of course South)

[@philtt5698]

Great video, really useful as I like to swim a bit in summer and run a bit in winter. Thanks Dylan. p.s. We need more Backwards Hat Dylan, :)

[@ComedyClipsX]

Incredible video!

[@MrBrwnchknbrwncow]

how many times did it take you to get "other late night activities" without cracking up? lol

[@dcmsr5141]

Again another excellent presentation. If however, you've got cabin fever from winter blues and you're burnt on weight training i.e. the major lifts bench, squat, press and deadlifts, which can be stressful on joints, may I suggest indoor rowing, with just a slight learning curve it gives you a full body workout, without stressing the joints and it certainly adds variety. Did I fail to mention they all have built in powermeters??? I did a happy feet happy dance when I discovered that. Just a thought.

[@njm3211]

Wow very informative. Thanks

[@ilanpi]

Cross training for aerobic fitness appears to work, in particular it seems to be required for long track speed skating. Research has shown that the bent leg position used in speed skating constricts blood flow over long periods, so is inefficient for long aerobic sessions. Many, if not all, speed skaters use cycling for their long aerobic sessions. Over the past decades, on ice training time has decreased while performance has increased.

[@joelblatt2787]

Raving fan: anecdotally I agree, specificity is key to cycling performance (vs. triathlon;) what also resonated was winter options versus cycling, given I cracked my ribs riding snow bike last winter; given bike slip on ice, ribs were cracked; subsequently, did lots of pushups as part of power yoga practice, which caused rather painful golfer's elbow (both arms;) as we have communicated previously, perhaps augment and articulate your always provocative and scientific messages to general age demographics; as I fall into 50+ demo and although I would love to hit weights, I opt for intense yoga, which I customize for specificity (see how I came full-circle?) and surely I can't be your only subscriber who swears by yoga for flexibility, as well as mental and overall physical wellness...happy holidays to all!

[@jamesmoros1274]

Yep Rowing is great for my off season. I always did weights 😊 well done good review

[@XEinstein]

I'm a multisport athlete so for me my runs are just as important as my rides. I find it difficult though to understand how I can train most effectively.

[@davidbenner6551]

Adding some trail runs and resistance work for time crunch reasons even during season. I can get the same cardio load in half the time.

[@jesuscruz836]

Dylan, I wish I had your hair (or any hair for that matter). Great, informative video and channel. Really beneficial.

[@ryandorris7144]

Just thought I would give my opinion on running for cycling.Started running up hills during race season and it took me to a new level of fitness.So in my opinion I would say running worked for my race fitness.Keep up the great videos.

[@mtnbikehead]

Maybe I missed it. A couple of things. One of your studies have to point out, it was roadies being compared to triathletes. Road cycling doesn’t encompass as much overall body muscle as mountain biking. Cross training will benefit a mountain biker more, imho. Secondly, cross training decreases risk of repetative type injuries. Cross training keeps you active in off season and coming back fresh.

[@JonFairhurst]

Great video, as always. I’m a swimmer. Note that when most people think of swimming, they think of freestyle, which probably has the least overlap with cycling. The kick is from the hips with straight body and legs. Breast stroke and butterfly are better cycling exercises, IMO. They work the core and quads. Breaststroke might be best as it’s primarily a lower body stroke. Next, like cycling, you can swim sprints, intervals, or distance. Sprints (typically 25m) are done at max effort after long rest for good recovery. This is about building muscle and tempo and is highly specific to the stroke you are swimming. An interval set might be 10x 100m on 2:00. This really pushes the cardio system. Distance is just that. Swim continuously. It’s like a long, zone 2 ride and can build base fitness. As a decent IM (fly, back, breast, free) swimmer who got into cycling a few years ago, swimming gave me a base, so I could do moderate rides moderately, out of the box. It gave me a decent floor. That said, certain muscles were weak, my butt and hands hurt, and I needed a good year of saddle time to get anywhere near my potential. Did cycling help my swimming? A bit. Those long Z2 rides improved my base. If I’m out of the pool for a while but kept cycling, my drop off isn’t as bad as it would be without activity. I mentioned going from swimming to cycling. Going the other way is much harder. Road cycling technique is easy. Swimming technique takes years of practice, and many people practice poor technique. Runners and cyclists are used to 90-degree, stiff ankles, but you need straight, floppy ankles in freestyle. If you get into swimming, get a good coach, read books, watch videos, film yourself, and focus on technique from day 1. A wimp with great technique beats an all-star athlete with bad technique seven days a week. So... the best swimming for cyclists? Probably distance breaststroke - with perfect technique! Cheers!

[@VincentJGoh]

Yeah, I'm a swimmer too, and the best that I can say about it is that my cardio performance is as good as it ever has been, but the lack of specificity really shows. I'm a 50/100 breaststroke swimmer, though I do 200s sometimes. To be a better breaststroker I hit the gym, so I can deadlift 300+ (I haven't done squats in a while for various reasons, but I can probably manage 150 with a couple weeks of time at the bar), so my legs are still strong. But I can't maintain my power for more than about 20 minutes (in a CX race), and I strongly put it down to concentrating mainly (4x/week + gym time) on swimming over cycling. This year I plan to taper out of the pool and spend more time on the bike starting in the spring. It all makes sense, though. Even as a competitive swimmer, my longest race is around 5 minutes (the 400m free) and a 50m breaststroke doesn't even take 40s. The 200m breaststroke is by far my hardest event, and that's about 3 minutes long. Even swimming 12-16km a week just doesn't load the muscles enough. I started swimming as a way to avoid burnout, and it definitely helped, but I'm a measurably worse cyclist now than I was previously. (And to be fair, I'm a MUCH better swimmer than I've ever been in the rest of my life. I'm 43 now, and I'm definitely faster than 17 year-old me.)

[@Cookefan59]

If Christopher Walken were a cyclist 🚴‍♀️ he’d be this guy. Just absolutely excellent content in 100% of his videos he’s an encyclopedia of interesting information and just enough humor to keep things not to dry. Love this guy! I was surprised that there was no inclusion of Duo-athletes who do Bike and Run events

[@davidking3699]

Swimming with fins is a good way to up the work load (although watch for shortening of the Achilles, make sure you stretch out the calf muscles... and to get in slow endurance work, as well as working on breathing control (diaphragm, holding in and general breaths per minute) - all whilst being in a very low impact environment... I also vary the leg stroke methods, sometimes pivoting at the hip With rest of leg straight, no bending at knees), sometimes the knee... sometimes, just with he ankles, fluttering the foot, the rest of the legs and body not involved - sometimes with legs spread wide or narrow, as well as working one leg at a time, even on the side in a military style... and just using your legs ins a better work out, by using a 'kick board' to hold the arms in a straight ahead position and just using the legs for propulsion... As a heavy guy, running on any surface eventually blows out my knees, hips, ankles, shins etc... the cycling on a trainer and swimming are a good combo for me at over 50... swimming also has postural benefits - straightening and stretching the body, lower heat stress... core strength... it is a good way to wind down and cool off after a gym session... grab your recovery shake (super bro mega endurance mix of course) + BCAA, and swim for half an hour...

[@samuellambert8919]

exactly the video i needed, in winter, i do more running/walking when wheater is really bad, strong wind or rain. I motivated to go out there but sometimes it's just too dangerous and difficult to cycle when there's hard wind and or rain. So i go running.

[@brianessex7102]

Another benefit could be weight management. When training for GFNY last year, I increased the number of runs in my schedule. As a result, I dropped 4 pounds in about a month compared to my 'normal' weight, where I was before I started. Probably the least expensive way to reduce what I had to carry over that 100mi event.

[@matthewweeks6891]

Dylan, do you have any channels or trainers you'd recommend checking out for running/triathlon training? I've loved your cycling programs this summer for getting into proper shape, and now I'm hoping to get more into running. It was honestly a challenge finding such a quality training channel as yours, and equally difficult finding something similarly objective and concrete for running and triathlon training.

[@Trhuster]

I want you to do a video about short vs long intervals. Is time at V02Max more important vs pushing pedals harder. Example, 4x8min at 105% vs 30/30 at 130%.

[@jogo160]

Hi Dylan. Could you possibly do a video on resistance band training for cycling and what band movements work for joint stability and strength for cyclists. I have concerns about the linearity of movement in the activities I do (cycling and running) and how this impacts hip mobility and relates to injury prevention. Related to that ... There seems to be a lot of buzz out there now about glut activation. Whats the science saying about this as it relates to cycling and if it's valid how do we do it effectively. Appreciate the solid foundation and research that goes into your videos.

[@JakeBamforth]

Cross-training in the off-season made me think of a question. You may have answered this in a previous video or if you haven't might be worth exploring... how long should amatures take off during our "off-season." I see pros take off up to a month and others take no time off. Me personally, I take 10 days completely off the bike followed by 10 days of riding with no structure, sort of as a mental reset. What are the mental and physical implications of taking off more or less time? What should the average Joe be doing for off-season versus an amateur training like a pro? Thanks, Dylan! Favorite videos on KZbin right now.

[@DylanJohnsonCycling]

10 days is a great amount of time. I usually recommend 1 to 2 weeks.

[@garysilcox6583]

Another awesome video. I like all the references to the studies that back up your videos. Good stuff! Keep up the good work.

[@etemerson]

Thanks for addressing bone density in mountain bikers. It would seem that there is significantly more weight bearing for MTB than road cycling, especially if significant downhill riding is incorporated. It would be interesting to see how the bone densities of primarily DH riders compares with runners. Thanks

[@philgary2654]

A video about the use of HRV to dictate the training intensity would be cool. There are some interesting studies and I was interested in your opinion

[@davidbell2490]

Dylan...great video....on a slightly different topic, could you do something on MTB/XC specific training? Anything you do to focus on the pulse/recover aspects of MTB racing vs. road?

[@DylanJohnsonCycling]

Would be a great topic. Again it’s all about specificity. For example intervals on trail to get ready in the weeks before a race.

[@XX-is7ps]

Awesome video as always. I do weight lifting but probably not as I "should" be doing it (in terms of most beneficial results as cross-training for cycling) since my primary reasons are actually (a) to try and help boost hormones now I'm getting older [ you didn't cover it but as I understand it endurance training can be disruptive to male hormones whereas strength training is beneficial] and (b) to mix it up and stop my cycle training getting repetitive or stale

[@BlackWaterCyclist]

Great video as always! I'm glad to see running is better for cycling because I sink like a rock when I swim. Great advice on easing into other training. After my first run each year, I look like a zombie walking and negativity impacts the late night activities. 🤣

[@JonFairhurst]

If you sink, you are likely holding your head and chest too high in the water. The rest of the body sinks to balance it out. It’s not a body density thing. If it was, zero-fat Michael Phelps would sink like an anchor! 😉

[@BlackWaterCyclist]

@@JonFairhurst Thanks for the heads up. I will try that next time. While I am actually propelling myself through the water I am ok but as soon as I stop or try to tread water, I go to the bottom. My wife makes fun of me because I do not float. When I try to float on my back, my legs quickly pull the rest of my body to the bottom.

[@JonFairhurst]

Got it. For treading water and floating, work on slow skulling. To skull when treading water, move your hands slowly around you from your sides to in front of you and back in semi-circles. Keep your hands flat and tilt them like helicopter blades. The more efficient you become, the slower you can move your hands without sinking. My coach (WR 100 fly, 65-69; WR 50 fly 70-74) would often have us do skulling drills. With a pull buoy (a foam float between the legs), swim forward on your chest with hands skulling below the chest. It builds “feel of the water.” He’s also have us skull across the pool feet first, hands skulling above the head. It’s a great way to make good swimmers feel uncoordinated! For floating, keep head and chest low, but without movement, your legs will likely sink anyway. Extend your arms to your sides and slowly skull to keep balance. Most lap pools have pull buoys available. You can use one to help float while practicing skulling. Oh, and for treading water, learn the egg-beater kick. Like skulling, learn to do it slowly. Get the tempo high only if you are trying to get high and block a water polo shot. :) But most of all, enjoy the water!

[@BlackWaterCyclist]

@@JonFairhurst this is amazing info. Thank you so much. I'm definitely going to give this a try and see if I can improve.

[@Devast8r34]

Thank you

[@carlangashell666]

Hi Dylan; thanks for sharing all this knowledge and important tips to improove performance. i would like to ask, Are BCAA important? if it's true, how to calculate the proper amount of them and how to use them propperly. Thanks in Advance!

[@toby1375]

7:12 is absolute gold 😂

[@eoinom4833]

Great video , I think it would also depend on the intensity of your cross training , I Swim bike and run and I do wonder does my heart and lungs know what exercise I am doing when I am doing high intensity swim intervals , you covered most bases in your video .

[@DylanJohnsonCycling]

Heart and lungs no, but you’re muscles get used to a particular type of exercise.

[@seattlegrrlie]

That's a good point. I've no interest in winning races. I'd like to complete a grand fondo, but I could come in last as long as I made it. In the off season, going to the gym to maintain overall fitness might not improve my specific bike skills, but it will keep me healthy, improving bone density, and mean in Spring getting back onto the bike will be easier

[@zwamman]

Hey Dylan, great vid as always. I was wondering: do you think it might be worth it to make a video dedicated to evaluating the typical 'on the bike strength training' ? You know, the 80%FTP, 50-60 RPM that is put forward in soooo many training plans. It's remarkable that so many pro coaches are prescribing it yet there does not seem to be any solid evidence for improved performance.

[@DylanJohnsonCycling]

I think it should be addressed, yes. Thanks for the suggestion.

[@improvestepbystep]

Started running last year, a few months after started cycling and later swimming. As from couch to everything I am more fit amd healthier and having much much

[@GrindinD]

great video, I thought rowing translates well to cycling. I completely forgot about bone density.

[@farrier53]

"When the girlfriend gets frisky"... Too funny!

[@WanderingSword]

that hair, not a single strand out of order. The man is certified single.

[@jw5764]

Cross Country Skiing it is for me since i live in Sweden. The best winter training!

[@jw5764]

And lifting of course. Every cyclist should do weight training.

[@Bob_Shy_132]

From my experience, Yes.

[@lisahealthyhair]

Thank you, Dylan. Excellent video and very relevant topic for this time of year. What are your thoughts on cross-country skiing on a cycling training recovery day. Bad idea? Also, should I reduce my cycling training on the days that I am skiing? Logically, I would think that it is best to not ski on a recovery day if possible and reduce the cycling a bit on days when the legs are feeling too fatigued, but would like to hear your opinion. Thanks again!

[@DylanJohnsonCycling]

I wouldn’t ski on a recovery day. Whether or not you reduce your bike volume when skiing depends on your total work load. You want to make sure you’re still able to recover.

[@rosik89]

I came across you channel few days ago, and watch a lot of your videos and man, this is the most scientific cycling channel on YT that i found so far! Keep it up! What training would you suggest for a daily 45-55 min commute? Easy spin to work and interval sessions from work 2 times a week?

[@DylanJohnsonCycling]

There is some science to suggest you perform better in the afternoon. For commuters I usually say do your intervals when you feel like you can perform them best. For most that’s afternoon but not all.

[@rosik89]

Thanks Dylan for confirming my theory :) keep the videos coming :)

[@patricj951]

Good video! Valuable information. Earlier I thought heavy weight training would counteract the desired endurance for cycling. Some of the professional cyclists are so thinny even on the legs so it looks like they hardly do any weightlifting at all. Or do all of them add weight training to the cycling?

[@DylanJohnsonCycling]

Many don’t

[@josephdunbar2105]

I cross train, off the recliner to the kitchen to change the bong water...repeats.

[@jakesmith9686]

Can you do a video for those who are struggling to cram multiple season in a year? Example: gravel long distance in the spring, mtb in the summer and cx in the fall?

[@mastaballa86]

Just here to point out Lionel Sander beat Mathew Vander Poel in a zwift race. PS: love your content !

[@Martindilg]

Hi Dylan. Your blog is great. If you can make a video about how to maintain hemoglobin and hematocrit levels after a long season. My hematocrit in July was 45% and hemoglobin is 145 units. now I'm 39% and 133.

[@durianriders]

sounds like you need b12 injections bro. My hct last test was 57 and hemo was 182. Ive been vegan for 18 years.

[@Martindilg]

@@durianriders do you think if I rest properly with some iron, B6, B12 and vitamin C, will increase my hemoglobin.

[@lucatarabinisolmi686]

It would be interesting if u did a video just about foam rolling for recovery

[@DylanJohnsonCycling]

I did, check out do the most common recovery methods hold up to the science.

[@bradyb2482]

compelling for weights

[@matthewk3233]

Has anybody seen my cycling socks, I need them to lift.

[@willywonka2164]

I play hockey twice a week in the winter. Even wear a Apple Watch to track the heart rate. Pretty amazing how high my HR gets per shift. It’s not perfect, but easy way to get intervals throughout the winter.

[@aethylwulfeiii6502]

I run as cross training for split days cause it makes me do more number twos on the loo. Cyclocross has some running short sprint running and jumps here and there.

[@ilanpi]

Here are some significant examples of the success of non-specific training in cycling: Cyclocross riders (1 hour races), Wout van Aert and Mathieu van der Poel are winning major road races (6 hours), road racers Viviani, Cavendish (6 hours) are winning track races (15 minutes).

[@winterjohannes]

There are also some top speed skater, which are cycling on world cup niveau

[@ilanpi]

@@winterjohannes Laurine van Riessen kzbin.info/www/bejne/ppbZlmtnaN-Gq6c

[@dipsyteletubbie802]

They are actually still very specific. It stresses the same muscle groups and are all majorly aerobic. Viviani (and the Yates brothers, among others, from what i heard) also did individual pursuits on the track (~4 minutes)

[@VincentJGoh]

Wout is doing really long training rides for those road races, never fear. His Instagram shows that he's out there for many, many hours at a time.

[@nickrowland4792]

Afternoon Dylan, ive not long found your KZbin channel and ive found a lot of your videos really interesting. This off season ive decided to do something alongside cycling to mix it up a bit and ive decided on the Concept2 rowing machine which to be honest ive fallen in love with!! I picked it as i know a few rowers that are phenominal on a bike, so i thought id try and get in on the action! Id be really interested to see what the test results showed for people that rowed and cycled against these other forms of exercise you talked about in this video. Heres a link kzbin.info/www/bejne/mHjYhZp_m6mIlc0 to a video i thought you might find interesting. Keep up the good work.

[@EricAbbottTri]

What about adding cross-training on top of a full cycling training program. For example, tomorrow I have a 3-hour ride. If I do that ride, then go swim for an hour; I assume that is better than just riding? Right?

[@thirstygreek]

You have done a video addressing Zwift, can you do a video on Trainer Road?

[@fuzzybee3788]

I like climbing, hopefully that helps me

[@cypriano8763]

Aint no biking in the canadian rockies from mid nov to april, sooo. Backcountry skiing tis

[@lkwakernaak]

Hey Dylan, if I want to compete in winter sports (such as cross country skiing) as well as cycling I won't really have a full off-season. When would you suggest I hit the gym to go weightlifting?

[@DylanJohnsonCycling]

I would start right after XC ski season and then do maintenance lifting throughout the year.

[@HarryTzianakisTheGodOfSpeed]

Durianrider said if your neck or face is red your on the gear! ha ha ha ha

[@mtnbikehead]

Harry Tzianskis The God of Speed DurainRider is a blow hard pushing sugar and click bait.

[@HarryTzianakisTheGodOfSpeed]

Rockhead Gary Yea he is funny and weird. dont listen its just for laughs

[@durianriders]

Id put my life on it that Dylan isnt using ANY anabolics. Easy way to tell is he still looks like a boy even though an adult. Look at the skin on his neck. It doesn't have any signs of anabolic usage at all. You probably think pro races are natty in 2019 though Harry so you would believe anything lol.

[@HarryTzianakisTheGodOfSpeed]

durianrider no I think Cat 5 is on the gear guys looking to gain an inch in the gym are on gear. Everyone and their mother today is on gear. One thing I can tell you is that I've never taken it. I think it's absolutely insane taking gear so you can win a weekend group ride.

[@MikeBarbarossa]

Cross training is good to keep training at a high level without over-training cycling

[@philfortner1805]

You need smart training as a cyclist. That means finding the perfect balance regarding diet, recovery/work rides, duration, and consistency. The difference between average and professional is simply genetics combined with your effectiveness on these points. Plus, if your carrying around 20 pound of lard your just making life difficult. Would you ride a bike carrying a 20lb backpack of rocks?!?

[@markp.7345]

Hi Dylan, great video as always. I just have one question: If weight lifting makes our legs stronger, do we still have benefits from a low cadence-torque exercise?

[@DylanJohnsonCycling]

Maybe although the research on low cadence work is unclear.

[@markp.7345]

@@DylanJohnsonCycling Thanks for the answer!

[@DonnyDonnMendoza]

Backwards-hat Dylan with the important TSS questions; there’s nothing like remaining in zone 5 all night long!!!

[@erik_midtskogen]

A few weeks ago I started doing leg and core resistance training. It's going well. I used to be into weightlifting, so I'm in familiar territory. My question concerns the optimal timing of things. Right now, I'm doing resistance training twice a week. On Saturdays, I hit the gym in the morning, come back home, suit up for the cold, and go out for a five-hour LSD ride. On Tuesdays, I hit the gym after work and then come home, eat, and do a light recovery ride on my Kickr if it hasn't gotten too late by then. I'm definitely noticing my Saturday LSD ride immediately after weightlifting is a little harder and a little slower than I'm used to. Is this good, bad, or does it really matter? Should I change anything?

[@DylanJohnsonCycling]

You should definitely feel it. No need to change anything.

[@gaul849]

When running your Intervals when running would be less generally because of the total body movement in running. I used to run 1k intervals at close to 800m pace until I was exsusted then when I recover I tried it again at full pace. While yes you can do it on a bike as well I found running dramatically improved fitness faster than anything I've done that's only my opinion though.

[@dadsondirt]

Dylan - I have many friends who say, if you want to get faster on trails, you have to do road or gravel rides for the sustained effort and to increase endurance. As a trail rider, I don’t understand how riding a tough trail for an hour is less beneficial than road for an hour. I definitely feel that I put more effort into trail riding with the harder climbs and more full-body effort. Is there truth to their claims?

[@marchardeman]

Started strength training this fall. How often would you recommand going to the gym during the season to maintain strength?

[@DylanJohnsonCycling]

Once or twice a week depending on how demanding the riding your doing is.

[@krisbowditch827]

I always remember when I was 13/14 years old, trying to complete in cycling and track. I could never excel at both, if I trained hard on the bike the running performance would decline and vice versa. I think cycling shortens the hamstring muscle, which is a has a negative impact on running 🙈.. hence I had to choose one discipline, now I’m cycling making up for my lost years lol 😆

[@hebrews11vs5]

Which begs the question : if some of these non traditional exercises backwards hat Dylan seems to be up to, should we be flagging these activities on strava if it seems apparent that he is performing these activities in a vehicle? You know that backwards hat guy loves strava, I wouldn't put it past him to not only track the tss for it but also post it to strava.

[@jim-hn7ko]

hey Dylan, how about plyometrics? how do you feel about those off season exercises?

[@DylanJohnsonCycling]

Plyometrics are great to include as part of your gym routine.

[@JonFairhurst]

Plyo would be especially important for MTB. Downhill is more about short bursts and quick recovery. This is why I’m a swimmer/roadie/XC-climber. I have no fast twitch muscles, so I’m terrible downhill. I keep thinking about doing plyometrics, but have yet to do so. A few years ago, I talked with the Seahawks’ strength and conditioning coach. For football, it’s all about short bursts. He actively avoided training muscles to operate slowly. It’s plyo and quick, explosive lifts. When you see football players on stationary bikes, it’s about warming up or clearing lactate, not about fitness.

[@jasperbeets5662]

Running definetly helps to get faster. The greatest examples of this are Wout Van Aert and Mathieu Van der Poel. The keep running throughout the season and they fly on the bike.

[@dannystaten5701]

I have heard that one of the reasons why cyclists struggle with bone density is because a cyclist is typically either on the bike, or recovering which is pretty sedentary. Do you know if there is any information about whether or not working at a standing desk vs a sitting desk is enough to help improve bone density for a cyclist?

[@kevinvanhollebeke]

Since it is the pounding that you get from running that produces higher bone density, I don't think the standing desk will help much with that. It still helps with muscle tone, so is much better than just sitting. I heard about a study, where they tested sheep, by placing their hind legs on a vibrating platform for 20 mins each day. After one year, the test group had 34% higher bone density than the control group.

[@DylanJohnsonCycling]

I haven’t seen studies on standing and bone density but I’d tend to agree with Kevin.

[@dannystaten5701]

That is interesting about the sheep on the vibrating platform. From what I remember, cyclists often have worse bone density than a control sedentary person. It makes sense that runners would be better off than the control group. I was curious if things like a standing desk do anything to tip the scale back towards the "normal". I have kind of a love-hate relationship (closer to hate) with running. I did triathlon for two years, completing two ironmans, but running was a constant struggle with injury for me. I have never been able to keep the motivation up for lifting either. So, I would definitely like to figure out something that works for me to help bone density. I may get back into triathlon and work with a coach to sort out my IT band issues and try to get so running works better for me.

[@Dblock55you]

Dylan, Youve mentioned several times that you need to constantly increase your training load in order to see performance gains... this includes the "endurance or base" miles. This seems to conflict with some of the advice ive gotten/read about. Everything ive heard is that you need to train for your event distance. If your event is 2hrs then you dont need to go on 6hr rides because this is not specific to your event. If i start my off season with 3hr endurance rides and i keep increasing distance in order to increase load ill end up with 6hr endurance rides by the end of the year..... any thoughts on this? Thanks, D

[@DylanJohnsonCycling]

At some point you want to start including intensity into your week which will be how you increase training load. In fact as you get closer to racing you may even find that you need to decrease volume as intensity increases.

[@josephdanner773]

@Dylanjohnson I'm not sure about transfer to cycling, but it is simply not true that swimming does not benefit running. After running competitively for 21 seasons and my brother running (way faster and D1) for over 30 seasons. We have seen time and time again that swimmers just come in with an advantage. I don't know if it's just a mental toughness advantage (after doing swim team and long distance running, swim is much more physically and mentally taxing) but i feel there also is a cardio boost to (maybe because the breathing patterns and being able to control breath work). Ik this is anecdotal but it's happened so many times I feel like it's not coincidence. The only negative effect was ankle weakness, those swimmers stayed spraining their ankles

[@trbeyond]

Another great video. But I think I disagree (maybe for the first time) with your advice to not log TSS for strength sessions. I track my TSS/CTL mainly to keep an eye on going overboard (I know I can only handle ~1,000 per week as a triathlete). The strength work stress is real stress and I need to account for it so I manually log a number. It’s not an exact science but it at least allows me to keep an eye on the physical demands of strength work and making sure it doesn’t end up leading to more load than I can tolerate.

[@trbeyond]

Ps. Cycling absolutely helps my running. But not the other way around..! I can get super strong on the bike in winter and then add in some hard running and it really affects my top end bike power.

[@bobfoster687]

speed skating. Eric and Beth Heiden!!!

[@bobfoster687]

Connie Carpenter Phinney

[@rpdole]

I dislike going to the gym in general. However, I've been doing BodyPump when I'm not racing for a year-and-a-half, and I find that I get a lot out of it. I've not found any studies or commentary on BodyPump helping my cycling. Do you have any thoughts on BodyPump? I also run in the off season.

[@DylanJohnsonCycling]

I’ll have to take a closer look at it. I’m not too familiar.

[@fahadmoriani5414]

Hi dude,,,, i am 38 years old, height 5.6 foot, weight 80 kgs, i run about 4 kms in 25 minutes daily in morning, i want to lose my weight up to 70 kgs. i want to ask that will this capable if I ride cycle for 15/20 minutes and run 15/20 minutes? can i do this? please guide me, Thanks,,,