We all hear it: “You need to lift heavy.” And while lifting heavy has big benefits for cyclists, there’s a piece missing in many riders’ programs, and that’s control. Single-leg strength training is how to get it. If you can’t do a single-leg squat without wobbling around like a Weeble Wobble, heavy squats aren’t the …
By Chris Carmichael, CTS Founder and Chief Endurance Officer Special thanks to CTS Coach Sarah Scozzaro for her assistance with exercises and demo videos. In the past I’ve talked about why cyclists – especially aging cyclists – need to incorporate strength training, and discussed some of the principles endurance athletes should keep in …
Strength training protocols for cyclists have evolved through the years, and the current consensus at CTS is that heavy strength training is recommended for most amateur, Masters, and especially Grand Masters (60+ years old) cyclists. There are exceptions for some highly competitive cyclists and elite riders who may need to sacrifice balanced, well-rounded fitness in …
This is the time of year when a lot of athletes ask about strength training. Should they? Shouldn’t they? Should they lift heavy or light? Free weights or machines? And what about Crossfit? Coaches have been debating the effectiveness and necessity of strength training for endurance athletes for many years, and even my own view …
For time-crunched athletes who have limited time to train, going to a gym just doesn’t fit into the schedule. Similarly, many endurance athletes don’t really want to purchase and gather all the necessary equipment to perform strength training exercises at home. As I’ve explained in previous posts, however, strength training is an important component …
By Chris Carmichael Winter is a huge opportunity for a cyclist. Instead of looking at these months as a period of indoor drudgery or outdoor misery, look at them as the period where you can focus on shoring up your weaknesses and building on your strengths as a new season approaches. Strength training can be …
If you do nothing else off the bike, do this short daily activation and mobility workout. Consider it daily maintenance for your body. It’s the kind of work that keeps your body running the way it’s supposed to. Mobility is the key to function. This workout helps you move well every day, lift effectively on …
By Jim Rutberg, CTS Pro Coach, co-author of “Ride Inside“ and “The Time-Crunched Cyclist” As the summer cycling season winds down, cyclists face several options. With your biggest event goals in the rearview mirror, the next few months are full of opportunities! Rather than sitting on the couch and watching football, use this time to …
By Jim Rutberg, CTS Pro Coach, co-author of “Ride Inside“, “The Time-Crunched Cyclist”, and “Training Essentials for Ultrarunning” Baby Boomer and Gen-x cyclists face many of the same challenges younger cyclists face when it comes to performing at your best. However, these challenges come with special twists and nuances for cyclists in their 50s, 60s, …
Power-to-weight ratio (PWR) is a performance metric that is simple to calculate, but also easy to misuse. Individually, tracking PWR over time reflects the combined effect of changes in fitness level (power output) and bodyweight. Between two riders, PWR may predict one cyclist’s potential advantage on specific terrain. And across a population of cyclists, PWR …