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Will you incorporate some strength training into your routine? 💪 And what did you think of Si & Dan's technique? 🤭
No single leg RDL?
Just started but find it boring, trying to stick it out for a while 😂
WARNING!!! 🛑
Do not do one-legged press like this!
Years ago, I saw a guy cramp and the weight fall. His quad took the impact of the falling foot plate, but the seat cut his hamstring in half. He didn't have a great deal of weight on the bar.
Use two feet on the plate, and push with one leg.
Also, don't do calf raises like this. Probably more dangerous. 😳
If you show people how to squat, you should also show how to abandon a failed rep safely
No hamstring exercises? Won't that lead to muscle imbalance and injury?
Romanian dead lift perhaps?
At 62, I recently started weight training my legs have noticed a significant increase in my speed/power.
per un ciclista meglio la trap bar dello squat
Interesting advice on the most beneficial gym exercises. There has been a definite trend among coaches away from two-leg exercises towards single leg movements. Also, some coaches advise only performing sets to the ‘two reps to failure’ level rather than to failure as, say, bodybuilders do. The reason is to knee good technique but also to reduce muscle damage and soreness that will impact cycling performance for at least two days after. And don’t neglect upper body – if you’re in the gym, after legs do 3-4 sets each of a major pushing and pulling exercise, such as bench press and pull ups (chins).
From someone expert in this area I have to say that both of you are doing great in the exercises demonstration.🎉🎉🎉
I mountain bike and had issues trying to fit weights and rides in until I started to double up. I noticed a HUGE difference when adding in weight training so started doing 20-40 minutes at the gym on the way to a ride. This allowed me to do both weights and get time in the saddle .. along with increasing my endurance from the stacking. Im 52 so definitely don’t want to hit weights or the ride too hard but found it was manageable once I got used to it.
Having your non exercised leg in the position in the video opens your knee up to an injury if your trained leg fails. Might be better to have it straight out in front instead.
Hola soy ciclista desde el año 92 con algunas interrupciones.
Hace unos años volví a pedalear en serio, y ahora estoy tratando de incorporar el Gym al entrenamiento, así que estos videos son MUY útiles.
Muchas gracias por hacerlos u compartirlos.
Saludos desde Argentina 🇦🇷
Ditch the runners and use flat shoes, like Vans
I love the movements you have shown, however, the biggest thing missing is upper body strength. You can do upper body work without gaining size, and the benefits are far reaching, like; helping with posture, riding in challenging positions longer, and greater power transfer into the legs. For the Bulgarian split squat you demonstrate, the body position you demonstrate will target more quad. Keeping the hands in the starting and finishing position at the same height as the knee will target more glute. Riders need more glute work. For the single leg press, the higher the foot is on the platform, the more glute you will get, lower on the platform – more quad. When performing the warm up as well as the working set, focus as a beginner on, fast eccentric/slow concentric. As you become a more advanced lifter, playing with tempo is a great way to change routine without needing to increase weight or sets or reps. Keep up the great work
😂honestly cycling will not only take all your money but it will take all your life . But worth it . But one needs to balance gym for cycling , cycling and family
My squads Pr for 7 reps was 80 kg (bw was 63 kg) To push 1000 Watt for like 5 seconds was for my really es. But my FTP was less than 3,5 w/kg Ahahaha
I start with a front squat with a shoulder press, good for core and a pushing exercise all in one, then I do 5 set of Bulgarian split squats. Then 5 sets of trap bar dead lifts. I finish off with some pull downs or pull ups. Pretty much covers everything I think ?
To turn up the intensity of a step-up, make sure the foot that’s on the floor only has the heel touching the floor. This will prevent you from using that foot to push yourself up on the step and loads that single leg that’s stepping up without using your other foot for assistance.
For a guy who loath going to the gym and with just a (too heavy) kettlebell and with quite not that great core muscles overall (never had really, but did alot of XC Ski before).
What's the best exercises for strengthening up the core? And otherwise other exercises that would help that is not "happening" on a actual bike ride.
7:31 I've not tried that hip flexor exercise before – I just have and, with a bad back and sitting up in a V-sit position, felt the benefits to my core as well as hip flexors. I'll definitely be doing that one more often – thanks.
U need to squat deeper
When you do squats do not teach people the wrong way heavy weights you need a belt
Thank you for all the information. ❤
Anyone over 40 should be doing resistance training 2x a week for most of the year (minimum). It is just too important for disease resistance, illness recovery, injury resistance and aging healthfully to ignore.
deadlift count too?😊
Hi. I'm 56. I'm in a vicious circle. I want to do strength/resistance training at least 2 times a week (in the winter, every other day, with lighter exercises everyday). The problem is my body is failing me. I have diagnosed back problems (disc hernia), radiculitis, and, recently, after doing moderate weight lifting at home over the winter, I now have the gift of irritated C8 nerve (the one between the end of the cervical column C7 and the beginning of the thoracic column T1 vertebrae). It gets worse when I do long endurance sessions (for me, long means longer than 3 hours). I'd like to do strength training, I'd like to continue doing proper cycling training (not just pedaling for fun, but serious training programs, with all types of sessions included). I know that the more I exercise, the stronger the muscles are and the less the nerves take over, but on the other hand, you can't ignore nerve irritation/inflammation, nerves always win… Can you give me some advice?
God I hate lifting! Can't we just go ride? 🙂
Really like this video. I’ve been doing most of these exercises for a couple of years. Probably benefitted more in terms of resistance to injury rather than performance gains. Having said that, I’m 53 years old so performance not declining is probably about as much as I can realistically expect!
Hate to say it, but it won't make you any better on the bike. Cycling is a low impact activity and doesn't promote bone strength, and causes imbalances in the body. This can be remedied by weight training. But you won't go faster,or further, or smash PBs in your local 25 regardless of how much weight training you do. there are no exercises that mimic the demands of being on a bike better than actually being on a bike.
All related to hip stability and side movements like: Monster walks, sumo squats, romanian deadlift, copenhagen side plank, single leg hip thrust, side walking with a band
How about gluteous exercises?
How do you incorporate this into cycling training sessions? For instance, do you do weight training the same day as sweet spot intervals, or on rest days or endurance days? Should you do strength/weight training before or after riding? And can you do weight/strength training during racing season (summer) of should this only be done during off season (winter)?
Did my first local crit race here in Columbus ohio, love the experience, i went not to win but to finish and hold a wheel. Loved it may do it again in the future. Other riders gave me compliments for finishing. Some said there first race they couldn't finish. That's a win for me lo😂😂😂
How about using turbo trainer? does that helps?
Had to look at this video again after last nights gym session to double check the weight Dan was pushing on the one leg press. I did these last night with 100kg's just like Dan and can't walk this morning. How on earth can Dan's skinny little legs push such weights. There are some strange forces going on here!
Yeah right 🤣🤣🤣
Forgive me if this was mentioned in comments before mine…regarding the heel raises or ankle plantarflexion exercise, if you perform the exercise in sitting you are only working the soleus muscle which originates on the tibia, the one-joint ankle plantarflexor, whereas if you do the exercise in standing you are working both the soleus and the two-joint plantarflexor, the gastrocnemius muscle. It originates on the femur. Both muscles share the insertion on the calcaneus (heel bone of the foot) via the calcaneal or "achilles" tendon. On another note the gastrocnemius muscle is involved as a knee flexor via its position, but conversely, is unable to provide ankle plantarflexion when the knee is flexed. Additionally, the gastrocs are predominantly fast twitch whereas the soleus is predominantly slow twitch fibers.
No RDL? 😮
Won't not doing any exercises that focus on the hamstrings create a huge imbalance between the quads and hamstrings?
Great tips 💪🏼 Cycling is a quad dominant sport but what about hamstring excercises like single leg deadlifts or leg curls?
I would give a super thanks to see Dan and Si tell Nino Schurter that core exercises don’t help cyclist. I’m pretty sure he has a few world championships titles that disagree.😂 I believe there is a video where the GMBN guys try to keep and about die.
thanks for the video! I'm 60 and have been strength training for 2 years. 2 1.5hr sessions per week, full body. I have experienced a remarkable improvement in my lower back and in my posture and core strength. my challenge has been recovery. the lifting takes a lot of juice and I often feel tired enough that a difficult mtb ride just isn't in the cards. It takes me a couple of days to recover from the workout, which leaves little time for refreshed riding. Interestingly, I have discovered the workouts benefit my alpine skiing in a more obvious way than my mtb riding. I recently got an ebike, which allows me to still ride when my muscles are tired, but I feel I'm missing the point of the workouts if I'm too gassed to do what the workouts are intended to improve!