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Fast Talk podcast, ep. 32: A cyclist’s guide to the weight room

The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews managing editor Chris Case and columnist Trevor Connor discuss a range of topics, including training, physiology, technology, and more.

We cyclists can get a little lost in the weight room. That doesn’t mean strength training doesn’t have important benefits though. We are joined by Jess Elliott, who is the sports performance coach and biomechanist at the University of Colorado Sports Medicine and Performance Center. She helps us understand the fundamentals of strength workouts in the weight room: what to do, how to do it, and how many times to lift those big hunks of iron. Plus, we speak with pro rider Brent Bookwalter (BMC) about how he fits weight lifting into his busy travel schedule.

Download a PDF of the weightlifting program discussed on this podcast >>

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References:

(Issurin, 2013; Mujika, Ronnestad, & Martin, 2016; Nimmerichter, Eston, Bachl, & Williams, 2011; Ronnestad, Hansen, Hollan, & Ellefsen, 2015; Ronnestad, Hansen, Hollan, Spencer, & Ellefsen, 2016; Ronnestad & Mujika, 2014; Taipale, et al., 2015; Vikmoen, et al., 2016)

Issurin, V. B. (2013). Training transfer: scientific background and insights for practical application. Sports Med, 43(8), 675-694. doi: 10.1007/s40279-013-0049-6
Mujika, I., Ronnestad, B. R., & Martin, D. T. (2016). Effects of Increased Muscle Strength and Muscle Mass on Endurance-Cycling Performance. Int J Sports Physiol Perform, 11(3), 283-289. doi: 10.1123/IJSPP.2015-0405
Nimmerichter, A., Eston, R. G., Bachl, N., & Williams, C. (2011). Longitudinal monitoring of power output and heart rate profiles in elite cyclists. J Sports Sci, 29(8), 831-840. doi: 10.1080/02640414.2011.561869
Ronnestad, B. R., Hansen, J., Hollan, I., & Ellefsen, S. (2015). Strength training improves performance and pedaling characteristics in elite cyclists. Scand J Med Sci Sports, 25(1), e89-98. doi: 10.1111/sms.12257
Ronnestad, B. R., Hansen, J., Hollan, I., Spencer, M., & Ellefsen, S. (2016). Impairment of Performance Variables After In-Season Strength-Training Cessation in Elite Cyclists. Int J Sports Physiol Perform, 11(6), 727-735. doi: 10.1123/ijspp.2015-0372
Ronnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports, 24(4), 603-612. doi: 10.1111/sms.12104
Taipale, R. S., Mikkola, J., Nummela, A. T., Sorvisto, J., Nyman, K., Kyrolainen, H., et al. (2015). Combined strength and endurance session order: differences in force production and oxygen uptake. Int J Sports Physiol Perform, 10(4), 418-425. doi: 10.1123/ijspp.2014-0316
Vikmoen, O., Ellefsen, S., Troen, O., Hollan, I., Hanestadhaugen, M., Raastad, T., et al. (2016). Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists. Scand J Med Sci Sports, 26(4), 384-396. doi: 10.1111/sms.12468

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