Strength Training For Cyclists – Part 1: Podcast #42

Strength Training For Cyclists – Part 1: Podcast #42

Want to be a stronger cyclist without touching your bike?  Did you ever wish there was a way to build cycling prowess without sitting on the trainer for hours on end during the dark and cold winter?  Do you dream of a lean, muscular physique like the sport's top rouleurs?  Well, there's definitely a way to go about making that happen, if you're willing to put aside some bias and start hitting the gym (or the home gym if you're motivated enough.)

For years, many coaches thrashed the idea of strength training for cyclists.  But those attitudes are (thankfully) on the way out.  Frankly, a coach who doesn't believe in strength training is either not well versed in physiology or is just not interested in developing weight based workouts for his/her athletes.  In fact the recent success of numerous former track athletes in the professional road race ranks should have people clamoring for some weight lifting (most trackies are avid weight trainers during the off season.)  Think of guys like Brad Wiggins, Michael Morkov, Jack Bobridge and Geraint Thomas if you want a few examples of trackies who took to the road successfully.  So what's your reason for not hitting the weight room?

With that in mind, today's podcast will discuss some of the components of strength training and exercise adaptation.  I'll discuss the physiology of how your body adapts to exercise, so check out the show notes after the jump and follow along with the podcast.

Weight liftingStrength Training For Cyclists Show Notes

  • @8:34 – Definition of power, components of power, where strength plays into this
  • @16:56 – Endurance exercise adaptation pathways (CaMKs and AMPK)
  • @32:32 – Strength training adaptation pathways (mTOR C1 and C2 pathways)
  • @42:28 – Summary of pathways and effects

In Part 2, I'll talk about specific strength training protocols, how to integrate strength training into your cycling (how to get that adaptation to “stick” once you start pedaling again) and nutritional and exercise timing tips and tricks to maximize your cycling fitness after spending time at the gym.

As always, if you enjoy what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don't forget to post any questions to the Tailwind Coaching Facebook page, and don't forget to support our sponsors and help to keep this podcast free, and help me to get this information to more people and help grow the racing community.

Now that we're winding down the competitive road season, you might want to think about reloading for the fall cyclocross season!  Check out my modular training plans in my online store and get running on the way to some killer cyclocross fitness.  And don't forget to save 10% with the coupon code in this week's podcast.

About the Author:

After graduating from Ithaca College with a degree in Exercise and Sport Science/Pharmacology, I continued my education with a doctorate of Chiropractic from New York Chiropractic College. As I progressed through my education, I was able to apply the concepts I learned in the lab to my own daily workouts and goals. At the time, I was following some of the principles of traditional coaching and getting mediocre results. Frustrated, I realized that if I could apply all my physiology, chemistry, nutrition and training knowledge, I could “build a better mousetrap” not just for my own training, but for other athletes. With this goal in mind, I started Tailwind Coaching, to help cyclists [with busy lives and limited training time] become stronger, faster, fitter and healthier. And while I may not be a ex-ProTour rider, an Olympic Coach or even a prolific race winner, I am something that most coaches are not: a regular guy just like you who has a job, a family and a desire to be a stronger cyclist.