@chad whats the correlation between max squat strength and max peak watts?
Because vertical jump is a mix between fast twitch and max strength but its in a single reps.
I heard somewhere that 300-350 watts is like 70lb single leg press but repeated over and over again. (maybe im making this up)
A sprint is 10-15 of repeated motion, so my question is that wether theres a diminish return after certain squat weights (ie. 315lb 3 plates squats) after that maintaining and doing more explosive work (plyometric) is better than continuing adding strength.
Iāve been dabbling in strength training since recovering from rotator cuff surgery. Started getting serious this summer and in my mid 50s its made a huge difference. I started with this triathlete plan, with modifications where needed:
Modifications in my situation were required, because of my flat feet and what I discovered were very weak glutes (common among cyclists). Iām currently doing daily glute activation exercises, about 10 minutes worth in the morning. Also I discovered this current state of my body caused too much pressure on my knees while attempting to squat (even body weight), so for now Iām substituting dumbbell step ups for squats.
While researching my weaknesses and plans to remediate/fix, I started watching Athlean-X videos on YouTube. This guy is a PT and very informative on subjects like this:
which explain why my knees only have issues when squatting. Some of his videos are quite good, like having Coach Chad explain cycling/hydration/nutrition.
That said, the Athlean-X website is horrible to look at. However they do have full āTR likeā plans for athletes. From reading a couple of reviews there is a ton of good training info, and the athlete program is not an advanced ābuild bigger musclesā (they have that too).
Hope that helps, Iām still researching and looking for a āTR likeā plan for strength training.
@osmondcreative, I honestly donā know how well the two correlate. I do know that the only thing performed on a bike that comes close to the force generated during a heavy squat is a standing start like youād perform on a track where youāre trying to get a big gear in motion.
70lbs for a 350w pedal revolution sounds reasonable, but Iām with you in that I donāt know where that information comes from and how reliable it is.
Regardless, the force requirements for turning pedals and lifting weights are really hard to compare since heavy weight training relies very little on aerobic metabolism and even relatively lightly on anaerobic metabolism since itās mostly done alactically/neuromuscularly when the reps are super low and the weight is super high.
So I maintain my stance by chalking up most strength-training-related improvements on the bike to simply powering the bike with a stronger, more stable, more controlled body thatās ideally only towing extra mass in the form of muscle (albeit nonfunctional in a lot of cases) rather than fat.
Be a stronger, more capable human and youāll often be a stronger, more capable bike rider as a result.
Thanks for the recommendation, @willow15. Iām familiar with most of those variations, but there are a couple new ones in there. Iāll check out both resources!
Was just about to start a post titled āscheduling weight trainingā when I spied this. Last winter I lifted quite a bit - mostly squats and deadlifts - and my legs always felt really dead and wooden for a couple of days after. Scheduling it around track racing one night a week, the odd CX race here and there, and getting some quality on-bike workouts in was difficult. I like the idea of doing it the same day as the trainer workout and qill give that a try.
Is there a rough guide to the amount of TSS for strength training?
Also, in terms of my experience (and what I have seen from some national level athletes in the same gym) regarding managing the muscle soreness box squats seem to be a good alternative that allow for all of the benefits of heavy weight training without the additional fatigue of the eccentric loading that you get from a regular squat. Chad, Iād be interested to hear your opinion on the pros and cons of this.
I used to follow Low Volume plans and Dr. Jim Stoppaniās workouts, especially the full body workouts with cardio accelerations, last year.
2 days on TR, especially threshold, VO2Max or SS workouts with TR, then endurance rides outside. 3 days in gym, full body workouts. One full full recovery. Doing nothing at all
I moved to High Volume plans this year but I definitely felt stronger last year. Especially during endurance rides and races.
Stoppaniās workouts are design for people who wants to shred, lost body fat and gain muscle. As a cyclist you can modify those workouts as per your requirements.
thanks for those recommendations @willow15 - Iām definitely going to check out āYou Are Your Own Gymā as access to a gym/equipment is not ideal for me at the moment.
Iām also curious to know if @chad has recommendations for equipment-free alternatives to dead lifts and renegade rows?
I am incorporating strenght training in my routine for the first time this winter.
The first part of the routine will be core stability in which I will try to follow Coach Chadās recommendations although I am currently not able to do a piston squat just yet so I will switch them for normal squats and Emma Pooleyās excersises from the recently posted GCN video about core stability.
The next step in the plan is to do some basic full body routines. These consists of six excersises on my Dunlop Fitness station which focus mainly on chest, triceps and biceps for upperbody strenght and lower body strength with hamstring curls and calf raises. The plan here is 3x12 reps with 1 minute rest in between sets.
It is my understanding that the muscles needed for cycling are best trained by specific on the bike training, like the form drills provided in the TR workouts.
I am very new to strength training and I feel like overall body strength and fitness in addition to the TR plans will benefit me greatly. So, could you guys and girls give me some feedback on my plans?
Those are tough ones to make difficult without loading them, @stevious, but single-leg deads will at least get the fibers firing and teach the posterior chain to work as a unit. And you donāt have to pick up a dumbbell or kettlebell, it can really be anything reasonably heavy that you can grasp with one or even both hands.
The renegade rows are really just a pushup progression, but if youāre looking for a bodyweight pull, the hanging rows work in a similar manner (assuming you have a bar or something similar to hang from). Maybe Iāll have more suggestions once I pore over Laurenās book. Iāll keep you posted!
@stevious For the renegade rows I would split it into its two component parts and do various push up/pull up exercises (depending on fitness/strength level). Something like archer push ups and let me ins, done right these exercises will also work the core.
push - The 5 Most Important Push Up Exercises - YouTube
pull - How to Do a Bodyweight Row | Nerd Fitness - YouTube
Some off the push exercises in the video are next level but thereās plenty of easier options.
Iāve been testing out an app called Fitbod. They give you 3 logged workouts free. I look at recommended workouts and replace/adjust. They have example videos for all of the movements and its convenient to log reps and sets on my apple watch. Another free one someone recommended is Jefit. I downloaded it but wasnāt as big a fan of the interface.
Iāve been using Strong app for a year or two now, tried Fitbod but have a plan. Iāve also tried Jefit, didnāt like the UI. Iāve been a longtime user of Fitocracy, and still using it for social aspects, but the company was acquired years ago and they put all resources into Mayweather app. So Fitocracy app is still nice, but hasnāt seen improvements in years (iOS app was always good, but Android app needs work).
Worth checking out Strong if you are following a plan/routine:
Thanks for mentioning the workout tracking apps youāre using. Iāve been following the basic plan from Doug McGuffās āBody by Scienceā for several months, using a spreadsheet on my phone for tracking. The spreadsheet works, barely.
Thanks for the suggestions though - Iāll certainly give them a try once Iām back in training mode.
@chad Iām not sure if I can set up something safely for hanging rows but I do have a door-frame pull-up bar. Would normal pull-ups do more or less the same thing?
@stevious door frame pull up bar is a great start. all you need now is 2 straps and preferably gymnastic rings (you can get away with straps but they can hurt your hands). adjustable straps are inexpensive. check big multisport French store (also online). with adjustable straps you can change difficulty but also take them outdoors to the park or playground
so I will switch them for normal squats and Emma Pooleyās excersises from the recently posted GCN video about core stability.