Welcome back onto this edition of Ride with Coach Parry, I'm Brad Brown.
We've got our cycling coach, Devlin Eyden with us once again.
Dev, welcome back.
Hi Brad, good to be back.
Devlin, great question today and it's something we've spoken about quite a bit offline,
with regards to improving your cycling and things you can do that are not on a bike.
One of the things we've spoken about at length is strength training and the role that
strength training can play to improve your performance on the bike.
You're a huge fan of strength training; all the training programmes you write have
got a strength and conditioning component written into it.
Before we talk about some of the things you can do, why do you think strength and conditioning
is such a valuable thing to add to your cycling training regime?
Look Brad, there's enough evidence/research that's out to prove that additional strength
training is definitely going to benefit your cycling and your performance on the bike.
I'd probably say a large portion of our clientele generally are people that are sort
of, our daily lives we work full days, in general, so working full days, sitting behind
a desk.
We spend a fair amount of time in the car as well driving to work, so as much as we
might be active from a cycling point of view and we're training for particular events,
we still almost live a relatively inactive lifestyle.
That's just our general daily work, driving to work, sitting at home as well watching
the TV in the evenings.
The strength training just helps in maintenance of muscle mass as well.
Just getting off the bike point of view, just in general lifestyle as well, to maintain
the muscle mass is important.
Getting back on the bike, like I say, when we start touching on performance aspects,
it also helps reduce the risk of overuse injuries.
We're doing stuff that's preparing our bodies to handle the kind of training loads
that we will be doing, either in training, high intensities that we might be doing in
the races.
Having that little bit of additional work that we might be doing, whether it's in
a gym, at home, in a Pilates class, all that just adds as well and assists the body to
be conditioned to take on more stress, to take on more load.
Often people think strength training, they think that you've got to spend hours and
hours in the gym pushing heavy weights and for a lot of people, as you mentioned, life
is busy.
We don't all have time to go to the gym, a lot of us don't have access to gyms, so
as much as pushing weights is beneficial, it doesn't have to all be done using massive
weights and massive machines.
You can do stuff at home that's going to make a big difference.
Yes, 100% and also, just to clarify it a little bit more, a lot of people think when we refer
to strength training we're referring to lifting heavy weights, Olympic style lifts.
While that is an aspect of it, strength training also has a large aspect of body weight movements.
Certain movements you might do with resistance bands, whether it's lifting free weights,
just using resistance bands, body weight work as well, all that has a component of coordination
and balance involved as well.
Doing those movements and if you think about spending time on the bike, there's a fair
amount of balance and coordination that needs to go into that.
Doing those movements assist in that from a neural pathways as well as proprioception,
your movement around being on the bike helps a hell of a lot with that.
We're also not just referring to lifting heavy weights but there has to be movement
happening.
There's a lot of mobility work that comes into it as well and then the stability side
of things and then obviously leading onto flexibility.
All these aspects have, piled together, give us our strength training that is needed.
Yes, as you mentioned, it can be done at home, whether it's outdoors or indoors, using
very little weights.
You can just use resistance bands, body weight kind of work that is key and will definitely
give you some form of benefit.
Absolutely and we've put together a training programme, a strength training programme that's
definitely going to benefit your cycling.
You'll notice there's a link somewhere along here, up above, somewhere below, wherever,
just click on it, you can download it for free right now and it'll definitely help
your cycling.
We've recorded a whole bunch of videos too that will show you exactly how to do the exercises,
form and that sort of stuff is important as well.
Dev, what sort of stuff can a cyclist do from a specific exercise perspective, can you do,
what sort of exercises really help with the strength and conditioning side of things when
it comes to cycling?
There's a couple of things and again, if we're going to keep it relatively simple.
When I say 'simple,' like at home kind of thing.
Body weight squats are always going to be vital.
You can progress, depending on what level you're at, to then start moving into single
leg squats, sitting down onto a box.
I wouldn't recommend doing single leg squats if you don't have any experience in doing
squatting, because then there's obviously a little bit more risk of injury.
Make sure you're progressing in all the exercises correctly.
Things like squats, lunges work really well.
We start talking core stability and core strength is vital for cycling and that can also be
done in conjunction with something like a home Pilates course or if you're joining
Pilates classes.
We also tend to think because we're cyclists and cyclists use predominantly our legs on
the bike, we forget and we neglect our upper body and that's very key, especially if
we start taking the discipline of mountain biking into account.
The amount of jolting and moving around on the bike that happens and the impact that
you take, if you've done a long enough race on a pretty technical course, you start to
feel how your upper body takes shots as well.
Push-ups, lat pull downs work really well, push-pull type actions, it's quite key to
make sure that we don't neglect the upper body and then lower back work and back strength
work is also vital when it comes to cycling strength training.
Dev, you don't have to spend hours and hours doing this, 20-30 minutes once or twice a
week is going to make a big difference.
Yes and again, there's always doing something rather than doing nothing, is going to assist
you hugely.
I would recommend doing at least two sessions a week.
I'd probably even push it a little bit more, 30-45 minutes would be sufficient.
In particular, if you can do it at home, you don't have to get in a car or hop on a bike
to go to a gym, you can fit it in anywhere.
You can fit it in in your lunch break at work, you can do it anywhere.
If you want to find out about that strength training programme, make sure you click on
the link, download it and check it out.
Add it to your cycling regime and let us know.
Don't forget to let us know how it is impacting things that you are doing.
Dev, as always, great to catch up, thanks for your time here on Ride, much appreciate
it.
Thanks Brad.
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