What Strength Training Exercises Are Best for Cyclists (Ask a Cycling Coach 345) | Summary and Q&A

TL;DR

Endurance athletes can benefit from strength training, which promotes functional strength and improves efficiency. However, it is important to manage fatigue and nourishment properly and personalize training based on individual goals and responses.

Key Insights

• 📶 Strength training can benefit endurance athletes by improving efficiency, coordination, and overall performance.
• ⌛ Fatigue management, proper recovery time, and nutrition are essential considerations when combining strength training with endurance training.
• ⚾ Balancing intensity and volume based on personal goals and training history is vital for optimizing strength and endurance gains.
• ☠️ Bodyweight exercises can be highly effective for developing functional strength but may not provide sufficient load for bone growth.

Transcript

Chad, we talked a few episodes ago. I want to say that maybe it was three 40 to 3 43. Thanks Jen. We talked all about strength training, uh, from the science and basically the mechanism level. We talked about that overlap that exists where people, the fear is that if you do strength, Andy do aerobic conditioning at the same time. And Durance traini... Read More

Questions & Answers

Q: When should I schedule my strength training in relation to my endurance training days?

It is recommended to separate strength training sessions by 48 hours. On low volume plans, strength training can be scheduled on rest days. On mid and high volume plans, strength training can be double-upped with endurance training or performed on recovery days, but careful fatigue management is crucial.

Q: Are the rules for separating strength training from endurance training different based on the type of exercises?

Fatigue management remains the primary consideration. While different combinations may have varying benefits, it is essential to listen to your body and adjust the pairing based on personal response and goals. Maintaining appropriate recovery time and managing nutrition are important regardless of the specific exercises involved.

Q: Should I be concerned about bulking up as an endurance athlete?

Building significant muscle mass as an endurance athlete is unlikely due to the specific demands of endurance training and the emphasis on functional strength. The focus should be on modest strength improvements rather than maximizing muscle size. Lean muscle mass helps improve efficiency and coordination on the bike.

Q: What is the right level of strength training during recovery weeks?

The intensity and volume of strength training during recovery weeks should be adjusted based on individual response. For less-strenuous training blocks, strength training can be maintained as usual. However, during more challenging blocks, reduced volume or lighter training may be beneficial to prioritize recovery.

Q: Thoughts on sticking to bodyweight exercises only as an endurance athlete?

Bodyweight training is a valuable approach to develop functional strength and endurance, particularly for endurance athletes. However, bodyweight alone may not provide sufficient load for bone growth. A mix of compound movements and higher reps is recommended for best results.

Summary & Key Takeaways

• Strength training and endurance training can be effectively combined, but fatigue management is crucial to prevent injury and optimize performance.

• Same-day training combinations, such as sweet spot work followed by core training or VO2 max training following heavy strength training, can yield positive results, but the individual response may vary.

• Personal goals and training history play a key role in determining the optimal combination and scheduling of strength training and endurance training sessions.

• Body weight training is a viable option for endurance athletes, promoting functional strength and coordination. Compound movements and higher reps are recommended for best results. However, body weight training alone may not provide sufficient load for bone growth.