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STRENGTH TRAINING FOR CYCLISTS: HOW TO LIFT WITHOUT LOSING WATTS | Ask a Cycling Coach Podcast 557

TrainerRoad

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// TOPICS COVERED
(0:00:00) Intro – Strength Training for Cyclists with Derek Teel
(0:01:19) What Pros Actually Do in the Gym
(0:04:15) Should Cyclists Train Their Upper Body?
(0:07:03) The Truth About Gaining Muscle Mass
(0:12:09) Injury Prevention and Why Strength Matters
(0:17:09) How to Periodize Strength Training for Cyclists
(0:24:50) The Right Rep Ranges for Cycling Performance
(0:29:43) Best Strength Movements for Cyclists
(0:43:47) Why Cyclists Need to Lift for Bone Density and Durability
(0:50:44) Core Training That Improves Bike Handling
(0:59:35) Lower Body Strength Without Hurting Ride Quality
(1:08:15) Year-Round Strength Training Tips and Takeaways

Learn how to strength train for cycling with Jonathan Lee and Derek Teel of Dialed Health. They cover how to lift without gaining excess muscle, the best core and leg workouts for cyclists, and how to periodize your gym training for performance, injury prevention, and bone density. Get stronger, ride faster, and stay durable all season long.

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20 Comments

@10ktube 11 months ago

The fear of gaining so much muscle if you hit the gym is sorta funny. If you ask a huge lifter in the gym, that you are lifting 2 hours a week and don't want to gain too much muscle how can you prevent it, they'll laugh. Conversely, if someone says I'm going to ride my bike 2 hours a week, I'm afraid my FTP will get too high, we'd laugh. Hit the gym, unless you're on the gear and eating 3x your daily calories and barely doing cardio, you'll be okay. I personally just want to be able to bring all of the groceries in the house, in one trip.

@dreroy599 4 days ago

As someone who’s done CrossFit, bodybuilding, now started cycling. This guy is 100% correct

@dialedhealth 11 months ago

Thanks for having me back! Great to follow up our previous episode with more detail. GET FASTER!

@oregoniangal 11 months ago

Yay another Derek Teel episode!

@paulwebster4499 11 months ago

Im a 66 year old cyclist , I watched the last video that u and Derek did, ive been using the push pull four exercises along with core then hex bar deadlifts squats and leg press all season twice a week, ive felt great all yeat FTP 306 75kg

@loganmackay46 11 months ago

Ironic because I quit TrainerRoad specifically because of the lack of strength training integration. Maybe you guys could partner with Derek and bring it under the TR umbrella? I'd come back if there was a plan that incorporated something like the Dialed program.

@IthacaDon 11 months ago

I have bad shoulders. I start with 12 reps, then 10 reps, 8, 6, 4. Increasing weight. I am an ex weightlifter (16 years old, now 71) and have increased my muscle mass. I feel like my endurance is much better and the extra body weight hasn't hurt me. It would be nice if you could add training programs/workouts to TR.

@cynthialee6147 11 months ago

Holy Cow, Derek! What a miraculous Come-Back! Thanks for your strengthening tips. Thanks even more for your example of faith and fortitude. You are my inspiration in my struggles. God Speed your full recovery!

@MrPilberg 11 months ago

Super insightful. My takeaway here is the separate upper and lower leg sessions, hips and knees. It makes sense, never thought of it before. Thanks again ❤

@DJMSydney 11 months ago

G’day from Sydney Australia. Absolutely nailed it! Finally, I now have a pathway to strength training and ride all year. TR has had some amazing guests over the years, but I think Derek ‘sets the bar’.

@m1sza_CS 11 months ago

As someone who had experience with strength training before starting with cycling, I always had difficulty incorporating both into my routine. I always tried to do a PPL but reduced it to 3 days/week (18-20 sets/muscle group) instead of the 6 I did before cycling. The fatigue was just too much so I gave up and focused on cycling.
After listening to this I'll give it another go and try a 2 day/week full body workout with 12-14 sets per muscle group per week. Excited to go back to the weight room.

@TheWondar 11 months ago

Would be great to get an episode on bike handling benchmarks, drills, tips and how to progress your bike handling skills

@clrbrk9108 11 months ago

Heck ya, Derek rocks!

@felipedossantosbezerra1491 9 months ago

One of the most interisting vidéo that i saw in the last years so far! Thank you for all the explanations and pertinent arguments! Huge Thank you guys