TLDR;
This video provides a strength workout routine designed to improve cycling performance. It emphasizes key exercises and movement patterns applicable to any cyclist, focusing on building strength without negatively impacting riding. The routine includes squats, RDLs, split squats, press-ups with rows, and the Paloff press, targeting key muscle groups and movement patterns used in cycling. The video also explains how to integrate these workouts into a weekly training schedule to maximize benefits and avoid overtraining.
- Strength training improves cycling power.
- Workout includes squats, RDLs, split squats, press-ups with rows, and Paloff press.
- Proper scheduling prevents negative impact on cycling.
Introduction [0:00]
The video introduces a strength workout routine designed to boost cycling performance, developed by a personal trainer and coach with over 10 years of experience. The workout helped the creator achieve a 330W FTP (Functional Threshold Power). The routine is structured around key principles, exercises, and movement patterns applicable to anyone aiming to enhance their cycling power through strength training. The workout, lasting approximately 45 minutes, includes six exercises that cover essential movement patterns needed for cycling, such as squatting, hinging, twisting, pushing, and pulling.
Workout Principles [0:53]
Each exercise in the workout includes a two-minute rest period between sets to ensure full recovery, as the focus is on strength rather than cardio. The goal is to push as hard as possible during each set, which requires adequate rest. The routine is designed to be well-rounded, especially when performed twice a week, balancing various movement patterns.
Squat [1:41]
The first exercise is the squat, considered the "king" of lower body exercises. While variations can be used based on individual needs and available equipment, the barbell back squat is highlighted as the most standard and effective for cycling-specific strength improvements. This variation allows for significant loading, targeting the quads, glutes, and core. The workout includes four sets of six reps, with a three-second eccentric (lowering) phase and a rapid one-second concentric (lifting) phase.
Romanian Deadlift (RDL) [3:38]
The second exercise is the RDL (Romanian Deadlift), which can be performed with dumbbells or a barbell. The RDL targets the glutes, hamstrings, and upper and lower back, collectively known as the posterior chain, which is crucial for cycling power and core stability. Similar to the squat, the RDL involves four sets of six reps with a slow, three-second descent to enhance strength and hamstring flexibility, which is particularly beneficial for riders in TT (Time Trial) positions or those using the drops.
Split Squat with Heel Elevated [5:20]
The third lower body exercise is the split squat with the heel elevated. This single-leg exercise helps address imbalances and mimics the unilateral nature of cycling. Elevating the heel further simulates the foot position during cycling, enhancing the engagement of the glutes, hamstrings, quads, and core. The routine includes two sets of eight reps per leg, performed with a controlled three-second descent and a one-second ascent.
Press Up and Bent Over Row [6:46]
The fourth exercise combines a press up and a bent-over row to target the upper body. Press-ups can be modified to suit different strength levels, such as using parallettes or elevating the feet. The bent-over row can be performed with dumbbells, a barbell, or a cable machine. This pairing works opposing muscle groups (chest, shoulders, triceps for press-ups; lats, back, rhomboids, and biceps for rows) without needing rest in between. Both movements are done for three sets of eight reps, with a three-second eccentric and one-second concentric phase for the press-ups. If performing the routine twice a week, the horizontal pushing and pulling movements should be replaced with vertical movements like lat pulldowns or shoulder presses.
Paloff Press [8:56]
The final exercise is the Paloff press, which develops anti-rotation strength in the core. Using a band or cable machine at shoulder level, the exercise involves pushing the arms straight out and back in, maintaining a stable core. The movement is performed for three sets of six reps, with a three-second push and three-second return.
Integrating Strength Workouts into Your Weekly Schedule [9:58]
The video explains how to effectively integrate strength workouts into a weekly cycling schedule to complement riding without causing negative impacts. Ideally, strength workouts should be scheduled close to hard cycling sessions to keep hard parts of the week hard and easy parts easy, but after the hard sessions to avoid impacting them. For someone cycling three times a week, strength workouts can be placed on Wednesday and Saturday after hard rides on Tuesday and Friday. Those with more time can do hard rides and workouts on the same day to maximize recovery on easy days. The recommendation is to do two strength workouts per week to maintain consistent progress.