Very interesting/controversial show 
Can we get summary text for sessions/a full body workout?
Edit - we’ve kind of got a summary from the thread:
Hey @Jonathan – As usual, I loved the podcast. In fact I’d love to have access to full transcripts so that I can put them in Obsidian (a personal knowledge management app) and also pass them through ChatGPT to get summaries, main points, and more. I’m pretty sure many folks listen to the podcast while commuting or doing easy workouts, which is great, but has the disadvantage of us not being able to note down or highlight important things you say and we want to remember and go through again later.
Thanks for everything!
I really liked the podcast. However, it seems that the recommendations have changed/evolved a bit compared to the past. @Nate_Pearson recommends working on machines for plausible reasons, whereas in the past, the focus was on compound movements. Derek Teel’s workouts so far also favor compound movements.
Is that a change/evolution in opinion?
Will strength training of legs help me raise my FTP? I currently do plenty of strength training for core but avoid legs due to DOMS. I am more of a long distance gravel racing focused rider
I’m on a Master’s TR programme. I may have missed a recommendation during the show but what is the recommendation for Strength work during the easier/endurance weeks? Should session numbers or load be reduced? For me strength training is more about countering the effects of being a cyclist on my ageing body, rather than pure performance gains. I thought the show had some great actionable advice by the way. Thanks Nate!!
Sounded like it wasn’t the recommendation, more of a “this works just as well if you’ve never done a compound movement before or go to a gym without a lot of free weights.”
Interesting discussion @Nate_Pearson, I would +1 wrist wraps for some exercises like back rows. One point though that you made about working to a percentage of a max - you do not have to do a 1RM max attempt to estimate it. There are some formula’s and programs out there that would estimate it based on reps - the closer to your 1RM the more accurate you get. Reason being is that in any weight training program, much like cycling, I think there should be some structure and progression.
I’m a huge fan of Jim Wendler’s 531 where you’re last set you work off of 90% of your estimated 1RM, as a lot of the principles you talked about seemed to apply there. The last week would have a last set 1+ reps, where you are working with ~90% of your training max and if you set your max’s right you might get 5ish reps. There would also be a 5x5 set that I would split into two different days so that I did each compound movement twice. It’s hard to follow during a big cycling block but if you condense down to 2 days from 4 days/week and don’t do the AMRAP it’s much more manageable. The progression is every 4 weeks you add 5lbs to your upper body and 10lbs to your lower body training max, so you are making slow but steady progression.
Let me take a look at a few Olympic weightlifters and professional bodybuilders and then I’ll take a guess …
Nope. I think probably not. Or at least, not enough that you wouldn’t be better off using that time to get some extra endurance miles in.
What training legs will do is help develop neural drive to increase your (very) short power. Additionally, packing on some mass can help with anaerobic capacity. More muscle = more glycogen storage.
You’re meant to be recovering. Take a deload. Half weight. Half sets. Half reps.
That sounds so nice just thinking about it.
In my previous life I was a pretty hardcore weightlifter and 531 was my program of choice. That was by far the strongest and largest I’ve ever been. That being said, it can be complex and can tend to be pretty time consuming.
I’m a huge fan of compound movements, but I get why Nate is supporting use of machines. Compound movements are complex, and you need to do them properly to avoid injury. This requires a time commitment of lifting very light weight, form focus, and very slow progression. All of which is not super beneficial for cyclists who want to make strength gains with as minimal time investment as possible.
This couldn’t have come at a better time. I just purchased a squat rack and barbell/weights.
My main takeaway was because it allowed you to go to failure more safely. As I’m still not convinced about the need to regularly go to failure (I’ve got a very good sense of going to within 1-2 reps of failure based on lifting on and off for nearly 30 years) I still prefer free weights. Think there are benefits in terms of muscle activation, proprioception, stabilisation, form, control, etc which trump a marginal increase in muscle gain from being able to maybe squeeze 1-2 more reps out.
I found this last year, it’s very specific and easy to follow. Estimate your 1rm then plug in your workout to an app (I use Heavy, which I really like. It even calculates your 1rm). I look forward to listening to the postcast!
The advice for many cyclists would be just to start strength training. Any at all. This episode is obviously focused on performance. But before that you’ve got strength training for general health, longevity, resilience etc.
I agree with the big picture, which hopefully isn’t controversial:
Past that, I said before and I’ll say again that I think they should try to find someone with real expertise to be a guest on the podcast, just like they do with so many other topics.
Really interesting. The topic that hit me the most was doing fewer reps but more frequently (e.g. 2 reps, 3x per week is better than 6 reps once a week). A lot of the examples used in the podcast assumed access to gym gear. For someone with adjustable dumbbells and a bench, are there recommended exercises? Currently, I am doing squats, romanian deadlifts, bulgarian split squats for legs and for arms overhead shoulder press, lateral raises, pushups, dumbbell rows, and then a bunch for core stuff without weights. I feel it’s OK, but I feel I’m missing something. For example, I know I can squat more weight if I had a squat rack (I used to lift in a gym), so maybe dumbbells aren’t as effective. Any advice from the TR crowd? Also, I’m 50+ and definitely not seeing the gains I would get when I was younger.
If you do it right, yes. A lot of other exercises are designed to allow you to ride the bike for longer in e. g. an aero position or help you descending. Injury prevention is another. Doing pistol squats helps prevent pain in my right knee.
They had Derek Teel on (from Dialed Health) several times. I also remember a big podcast with Chad and Alex Wild. Just browse the archive.
I’m really surprised no one has expressed about the one set per session. Surely the most controversial?
Machines vs free, partial vs full rom are evolved discussions and interesting, but one set?!
The general vibe of this episode is really directed at cyclists that do zero strength training and have never done it. And I think they really nailed it: just do something, even the bare minimum, and use machines so you don’t hurt yourself.
The one set per session is pretty absurd to me though. I just can come to grips with there being any benefit to one set, unless it’s an absolute all out effort. I mean maybe if you’re already quite strong that could be enough to maintain? Personally I think that’s way too little.
Another note regarding straps: I completely disagree that straps should be used. There’s no way most people listening to this podcast need them, and with progressive overload you’re grip strength should be progressing with your lifts. I have embarrassingly dainty wrists, and I have never once needed straps, even when I was able to deadlift over 400lbs (not a brag, just a data point). That’s because I started very light and my wrists got stronger with the rest of my body.
I didn’t listen to the pod far enough for the straps chat though I’d disagree with your blanket statement of ‘they shouldn’t be used.’
Do your working sets until your grip starts fading. Throw the straps on and continue training. My forearms are infinitely weaker than my lats and glute/hamstrings.
Finishing a proper pull day wouldn’t be possible if I had to end the session when my grip got tired. You’ll still be fatiguing the forearms plenty when using straps. Just don’t throw them on to do 5lb rear delt flys.