As many have alluded to before, the wealth of information (in this topic alone, not to mention on the internet) makes it really hard for beginner to get started.
I hear @Jonathan recommend Dialled Health on the podcast, for Strength Training purposes.
Anyone has any experience with their programs they’d be happy to share?
Another interesting article from Menachem Brodie:
Long article, and ends with some high-level recommendations based on these assumptions:
and if that is true then some high-level recommendations for 4 different scenarios:
Worth a read IMHO.
I did the simplest newbie program I think is out there: StrongLifts 5x5, free and free app goes with it.
Pros: Keeps it simple, no injuries, got stronger, liked it a lot, time efficient
Cons: Hard to combine with multisport training (because its not designed for that)
I liked it so much I cleared out my garage and bought a powercage, bar, weights and bench during lockdown.
Im doing the program again for the 12 weeks to new years day. My recommendation for other newbies is to do it off season, commit to the three sessions a week starting from nothing, and minimise bike activity.
I’d recommend finding a program designed with cycling in mind, one that incorporates resistance training, core stability (NOT plank focused!), and possibly plyometrics. For this off-season that I just finished, had purchased two plans that I did a deep dive on:
Just gave a few podcasts links, more info on the respective websites and forums.
Ended up doing the FasCat plan, for a few reasons:
Background:
Both plans are purchased and can be used now and in the future. Both were $49 list price and plans are delivered to your TrainingPeaks (TP) calendar. The new TrainerRoad sync with TP will pull (FasCat) cycling workouts into your TR calendar (just today/tomorrow/day after) and then you can use TR app with your trainer, or do the workouts outside using TP sync with bike computers. Both included some supplementary material (90+ PDF for Scientific, shorter PDF and Excel spreadsheet for Fascat). The FasCat cycling workouts include well written instructions on what to focus on and how to do them.
When to use the plans:
Saw excellent results from the FasCat plan, really really happy with the plan. Our gym was closed during the first half of the plan, and so I worked with a strength coach to modify the plan and focus on form. I already had 25/35/45lb (12/16/20kg) kettlebells and dumbbells up to 20lbs. That was enough to regain lost muscle mass due to aging and neglecting year-round resistance work. I’m in my late fifties but my brain is still in college so oddly I’m both invincible at times yet also concerned about risk of injury from lifting too heavy and blowing out my back/shoulder/etc. (one shoulder fixed, another one in my future! LOL).
Hope that helps.
I’ve just realized that Ross Enamait’s Never Gymless e-book is on sale for $1 on his website and thought I’d leave the link here: Never Gymless
This book got me off the couch and in great overall shape a few years ago. It’s all bodyweight based with some band and isometric options. It discusses the different types of strength (max, endurance, speed and power) and how to train and develop them. It includes exercices (and progressions) that target all muscle groups, an extensive core section, sample workouts and programs - although you should probably skip the intense conditioning circuits! It also discusses periodization and will give you everything you need to design your own program. At one dollar, I hardly see any reason to pass on it!
Pistol squats are another way to build leg strength, balance, mobility, etc. Also, it’s effectively like loading a barbell with a decent amount of weight. Start by holding a door frame or something like that focusing on a slow, controlled descent. As they get easier, use the door less until you don’t need it at all.
Last winter I did the fastcat program. I’m 59 and had lifted in college as a swimmer but hadn’t done a squat in 37 years. I gave great thought to what my starting weight should be. Then I went in for rep no. 1 and found I could not even get both hands on the bar because my shoulders were so tight! And this from someone who at one point had circus level shoulder flexibility.
That was a wakeup call. Now I do strength and mobility training to be human. If it helps on the bike (and it does) that’s just a bonus.
It’s amazing how slowly we can lose capabilities and not even realize it.
Yes -as you age, the danger of not doing strength training is not losing your 1000+ watt sprint but one day realizing that while you can still pedal a bike well, you “suddenly” can’t do some basic human activities that don’t involve bikes. It might take 30 or 40 years but the body is a use it or lose it thing.
for years my wife kept saying “why won’t you put the Tupperware away” (floor level cabinet shelf) and I was like “left it for the kids so everyone is pulling their weight in the kitchen” or in rare moments of honesty “my knees don’t like it.”
It never occurred to me that I had lost my ability to squat. One of the most basic functional movements.
In the last couple of months I’ve started leaving the Tupperware sitting on the counter, and when she comes down for breakfast I’ll squat to the ground and put them away and shoot her a big goofy smile like some dorky kid. Funny how sometimes the simplest things in life can provide such a great source of pride.
What are your go-tos for shoulder mobility? I have terrible shoulder and upper back mobility, it’s always been an issue. maybe tech neck
For my neck I have been doing this every day for a month and it’s really helped.
Does anyone have a good plyometric program for say 6 weeks?
I want to incorporate plyometrics but want to make sure I do the correct exercises which benefit cycling and running and also progress properly and not just go into it and get injured.
I’m thinking of doing plyometrics after my Sunday easier ride (4-5hours later), and one lower body strength session on Tuesday the day before another sweet spot session.
Do people have any other tips of incorporating plyometrics into their cycling routine?
I’ve got books and a plan from ScientificTriathlon, but in the end hired a coach to design concurrent cycling+strength and progressive plan with resistance and plyo and core stability work. So far it’s working out well.
I’m going to start a 7-day Dialed Health trial tomorrow and plan to likely join after that. I reached out to Derek there and I’m going to do the No Equipment program (2 days per week) and 1 mobility workout each week per his recommendation based on my situation. I believe the No Equipment program is 8 weeks long.
I can report back once I’ve gotten at least a few weeks (or more) through the program.
I have a lot of interest in this too. I hope it goes well for you.
When do you schedule the plyo stuff? On the same day as cycling and if so what kind of cycling workout
Can anyone expand on this? I was under the impression that that higher reps of lower weight were recommended for endurance athletes? And low reps with high weight is for building muscle?
Sorry if it’s already been covered here, I couldn’t find it.
I’d like to throw my 2 cents in here. Coming from a military background, strength has always been a high priority for me (in fact I found weightlifting well before cycling). It’s definitely not my limiter for cycling, but something I still want to develop alongside increasing my FTP. My experience coming back to the gym after it opened up again this August was that strength gains came alongside a high volume training plan for about three weeks doing a 5x5 plan, and then plateaued. I always have done cycling in the morning, which felt fine, but I always felt a little flat during the strength sessions despite fueling enough. I’m now going to a MV plan and continuing strength 3x a week and am optimistic that it will enable me to progress a little faster in strength and still be enough cycling volume to increase FTP. I think 5x5 plans (as mentioned above) are generally considered one of the best ways to add muscle/strength, but lifting that heavy puts such a toll on your body and even if you don’t really feel sore that it can make endurance work pretty tough. I found that moving to a lower weight/higher rep program when I plateaued made the gym more fun, and was less stress on my body which made endurance work easier.
My takeaway is that maybe it really would be worth taking a couple of months off cycling to solely focus on maximal strength, and then start cycling back up with a less intense strength program. Not sure if I can bring myself to take that much time off the bike…
my coach schedules resistance/plyo twice a week (along with cycling).
