Good day folks. I’ve been wanting to start strength training for some time. The problem is I am injured (three back surgeries including fusion at L4/L5). When I deadlift my sciatica comes back. Also, my knees have a lot of crepitus and also hurt when I add too much weight to them. Even deep unwe…

Single leg deadlift might be a good option. It can be effective with very little weight. I get back and hamstring problems caused by misfiring glutes (side effect of the desk job). Sometimes I’ll do them unweighted, seems to help getting everything firing again. I don’t think I’ve ever used more tha…

This is a good read: [image] Triathlon Strength Training - The Definitive Guide This is the one guide to rule them all with regard to triathlon strength training. Practical how-tos, backed by plenty of science and evidence, and specific information on how to incorporate weight lifting i…

This Pez Cycling article https://pezcyclingnews.com/toolbox/does-strength-training-improve-cycling-power/ Discusses a Ronnestad study. There have been various threads talking about later Ronnestad studies, including one that used 4 exercises to deliver cycling gains.

Here is the one: [image] Strength Training Training I’m a year or two younger than you, three years ago I tried combining strength and TrainerRoad SSB. Failed miserably. Tried again two years ago with strength and TR’s Traditional Base, that went better. A year ago I used…

Thanks fellas. I’ll dig into this reading tonight!

It’s not cycling specific in the slightest, but if you are interested in the safest and most efficient movements then check out Doug Brignole. The “Brig-20” are all isolation movements but are designed to avoid the risk of injury caused by deadlifts and squats and bench press. I was constantly getti…

If you are trying to lift heavier there are a couple of options that might be useful. For deadlifting you can use a platform to raise the bar off the ground. You’ll get nearly all the benefit of the lift, while reducing the risk of injury - less likelihood of rounding your back and putting pressure…

If you have issues with deadlifts and squats I suggest you stay away from them and focus on upper body work like rows and presses. It is not necessary to do these as you can reach most of your potential by riding instead. Cycling is primarily an aerobic sport and the heart is the engine, not the leg…

@ varmstrong : and core, core, core – that’ll help lots with the gravel/mtb riding. You don’t have to lift heavy to get cycling-specific results [unless you want to be a sprinter…]. See the Human Vortex Training website – it’s weight training specifically aimed at cyclists / triathletes. There’s a b…

[image] KiloCal: less likelihood of rounding your back and putting pressure on your lower back Yes, this is my problem back wise. Rounding it and lifting when its in this weakened position. Sounds like you have dealt with something similar. You bring up good points, I can modify the workou…

Weight Training Advice and Studies for Cycling

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WindWarrior August 5, 2022, 7:40pm 5

Here is the one:

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Weight Training Advice and Studies for Cycling

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