This next video is all about building strength on the bike. One of the most misunderstood things about training for endurance events.

Video Transcript

It’s great. It’s really, really good. That’s important to understand. Strength and conditioning, now I touched on this a little bit earlier on with people being desk bound and desk and creating function. The strength phase of our training programs we need now off the bike is strength training for stabilization of form. We also need to develop strength training on the bike as well. I don’t know many programs that really go into the sort of detail that we do in our programs around strength training, but it’s really important.

Now there’s a big distinction that needs to be made between explosive strength training and sustained power strength training. I don’t want to be disrespectful for personal trainers, but there are some personal trainers out there that you may have encountered or that you know of that just seem to be hellbent on when you go and see them to do a workout, they just seem to be hellbent on making sure that when you come out of that training session, you’re not able to walk. You know, you have to crawl out of the session, you’re wrecked.

The problem with that is that what’s going to happen the next day, you’re not going to be able to back up your training again and be training properly, because your legs are wrecked or your arms are wrecked or you’re just, you know, you get out of bed and you feel like a piece of cardboard. It’s like you’re just wrecked. Now don’t get me wrong, explosive strength training is great and if you’re a sprinter, incredibly important, so 50 percent of the training that people like Shane Perkins and Anna Meares does is actually done in the gym. They’re sprinters and their events don’t last very long.

If your thing is doing long endurance based events, then you need to have a strength program that matches that. Like I said, I spent quite a bit of time with Matt Brindle in 2006 developing my strength and conditioning program. We just released a new version of it, Version 2, late last year. Did a big update to it. You know, your off the bike strength and conditioning program needs to be relevant and the other thing about personal trainers is that not a lot of them really understand the physiological demands of cyclists and the functional strength that they need to develop and those sorts of things.

If you want to do strength training at the gym and you’re going to be spending an hour at the gym, it’s got to mean something. There’s no sense in just going along there and doing an hours worth of training, thinking that it’s going to help you, if it’s not. You’re really wasting your time and I’m talking about efficiency of training here. If you go to the gym and spend an hour there and thinking that it will help your training, but it’s not helping your training, then you’re really wasting that hour. You could be spending that hour with family or friends or you could be spending it doing something that’s actually going to help you in your training.

It’s important to make sure that your training that you’re doing at the gym is actually going to help you on the bike. The training we work with is quite developed, sustained and explosive powers. Functional strength training is usually missing from most programs and the great thing about strength training is that it’s developed slowly and again, it’s lost slowly. It’s something that you can develop, it’s like a flywheel, it’s like aerobic base training as well. Once you put energy into a flywheel, the momentum is stuck there and the flywheel just keeps on going and you only have to put a little bit of energy into it to keep it going.

Strength training and aerobic based training are both that type of training, so important. Speed, this is where things start getting fast. There is a time and a place for speed work. I’m a big fan of high-intensity training, but it needs to be done at the right time.

Check out this article about To Climb Faster You Need To Build Strength Before Speed.