Sponsor: RePowerU — FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Outline of discussion – How to really use strength training to improve endurance athletics Strength training for cyclists, done the right way, is not sexy. Upper body and rotatory stability (ability to lock the hips and ribcage together to resist twisting that would result in power leakage) work plus some other function movement pieces form a holistic approach to making a cyclist stronger. Need to counteract adaptations you get on the bike and counter balance the parts of the body not being trained by riding on the bike. “Niche strength training” We went from low weight , high reps to high weight, low reps. From endurance sets to “lift heavy shit” Research is hard to do in a way that shows real benefits to cyclists. The main point is technique matters more than weight lifted. What are you thinking: push weight up, push floor down, brace core? This is what matters. Its hard for people to do it because they have already been brainwashed into thinking that lifting heavy weights is what will make them better athletes. First athletes have to learn the skill to create intra-abdominal pressure to stabilize the core, bracing / locking / using the glutes to create power before you start to load them with weights. These are skills that translate into improved performance on the bike even before starting to lift heavy weights. People are getting hurt by lifting heavy when they are not ready. Resistance training is not just about getting stronger, it is about learning to move properly to apply the greater strength in just the right way to make power on the bike. But you need the bike skills too. Braking, cornering, climbing out of the saddle. When you learn how to move well as a human being, that will translate into feeling better, more powerful on the bike. Then, when you also get stronger by lifting heavier weights, that will also translate into more power on the bike. It might just manifest as a much easier feeling when riding or it might show up as a bigger number on the power meter. Maybe it shows up as no pain anymore, which is hard to recognize unless someone asks you about it. Resistance training has two big benefits: teaches the rider to lock the hips to the rib cage to reduce power lost (power going into moving the body vs power going down into the pedals) and strengthening muscles makes the body more resilient (less prone to injury and faster at recovery to allow for harder and more consistent training). The “core” is everything between the neck, elbows and knees. Will share a video on the shielded breath. http://s.bl-1.com/h/dl5nVkCZ?url=https://youtu.be/6X3zkh66KVo This plus the McGill curl up done properly. http://s.bl-1.com/h/dl5nVpdc?url=https://youtu.be/2naoyUMxE20 This is where most of the benefit form strength training for cycling will come from. Call it 3-5 exercises, that doesn’t include: squat, deadlift, …. It being able to coordinate things between the shoulders and the hips. http://s.bl-1.com/h/dl5nVt1f?url=https://youtube.com/playlist?list=PL2scKg9aZ87wtgyybpq3HDQUsSdFFAXut Force create motion. Stiffness controls motion. We need to pulse the core to create a moment of stiffness at just the right...

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