I am preeeeeety lazy when it comes to the gym and strength training. Generally only go when I have an issue. Which is defo not the right attitude ha.
So will you gain weight? How much power can you add? Is there a routine for injury prevention? Would you be better off putting that time to actual ride training or is it actually worth the time?
Let’s ask the beeeeast of cycling PTs… Scott Pearson.
Cycling workouts here:
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25 Comments
Injury prevention with increased efficiency and power … what's not to like! Ta very much … looking forward to more fitness related videos. PS: I like the monochrome segments of this video … very nice! 📷🙂
When I’m out cycling I see some weekend warrior road cyclists that obviously don’t do any other form of exercise apart from 1 day at the weekend.
It’s hard to escape this reality when wearing cycling clothes.
I’m cycling everyday at a minimum of 300miles per month as well going to the gym and training to failure with a structured resistance weights program.
Doing a structured weights program being consistent (min 4 times per week), sleeping enough and having a good diet and supplementing with protein makes such a difference.
Winter is not a problem, I change the bike with ice spike winter tyres on and continue to ride 300miles a month.
👍🫤
Let's all take a pause to appreciate the purpose coming out of your thumbnail's picture! 💪
You can do it Katie, gym sessions might not be your first choice of training but you are certainly able to tackle them successfully.
Just think that you are going to redeem all the gains on your bike, doing more and feeling better to boot.
I know that when I get to reach the fitness goal I had in mind I feel on top of the world; I wish that exact feeling to befall you again and again this winter! =]
With Ride across Britain entered for next year, I started throwing Kettlebells about a couple of weeks ago. Getting in 2 or 3 sessions a week. It may be psychosomatic, but Im starting to feel stronger on and off the bike already. Keep up the great work Katie😊
Soooo… I’m always on the hunt for …programs/nutrition for super active post menopausal women. Right now it’s a huge guess; there’s not much research into nutrition etc for us. 😏
Looking good Katie ! Scott's gym suddenly gets much more busy 🙂
Hallelujah! This is what I want to see you doing. If you stick with it, I think you'll be amazed at what you can do on gravel climbs and the like.❤
Never bend over lifting like that not correct
According to Dr Peter Attia, strength training is one of the most important things one can do for health and longevity. He states that NOT doing strength training along with vo2 max work, and just letting your muscles waste away as we age is worse than smoking.
Katie have you ever tried big gear low cadence work in addition to the gym work to increase cycling strength? I’ve been doing a low cadence workout once every 1-2 weeks for the past 2 months and it’s made a big difference. Seems to really iron out the weak spots in the pedal stroke.
Great video. I cycled for years and tore my ACL playing rugby last year. Having gone through an intensive physio guided rehab program, I'm a much more powerful cyclist now. Listen to your physio and trust the process!
As a 60yr lifelong weight trainer I can honestly say it now in my sixties it is reeping rewards…… the only other way is maybe some yoga programs that rebalance the body ….
Great vid, thats proper good advice but how do I get motivated. 🙄
Light weights that every cyclist has: Water bottles. You can also work on hand grib strength and how to handle them.
Kettle bell swings for legs.
Good video. As a strength and conditioning coach myself, I can't stress enough how important it is to strength work – not just for sports performance, but just for general health. Especially in the case of cycling, it's such a low-impact sport that strength work is really required all year round (go harder/heavier in the off-season, and slightly easier/lighter during race season). It's not just something for the off-season, but all year round if you want to maintain healthy bones. Even more important for women who are at increased risk of developing low bone density and osteoporosis. It is a general recommendation to do strength work at least 2 x week to maintain good health and strong bones. Even some of the male cyclists I train have had their bone density tested and it was on the low end! For those who are masters athletes, the research shows that older cohorts benefit from strength training even more than young athletes. 🙂
waste of time if you're doing it wrong, easy watts if you're doing it right
A fourth benefit of resistance training for cyclists (especially older ones) is that it adds load to our bones so they are stronger when we fall off.
Cycling is great exercise but does not load our skeletons or create "dynamic chaos".
Some riders spend hundreds of hours researching and lots of money on gaining or save watts. If some of that time and expense had been put into programs like this, pretty sure the benefits would arrive!
Do strength and conditioning regardless if you are a cyclist, but especially if you are cyclist and only exercise on a bike. Your bones will thank you for it. I train 3 times a week and it's worked wonders for my core strength, posture and overall wellbeing. Plus I look good in lycra!
Something I need to start doing, then I'd just need the discipline to keep at it.
Strength training for cycling is an absolute waste of time – unless you pro and in competition. But if you have a proper job (not social media😂) and do cycling as hobby etc then not worth it. May be do few rides with harder gears n tough climbs etc and thats Strength work done.
Katie has hickeys what’s going on? We in high school who’s the Lu it lad smashing ?
Didn’t you do a video like this last November with a different s&c coach? With a discount code if you signed up?
Can I have more details, please, Mandy