The best time to plant a tree was twenty years ago. The next best time is today. - Chinese proverb
Strength training has (finally) gained traction in the world of cycling and endurance sports, and we've seen droves of riders head to the gym to hit the weights….but only in the winter time.
While many like to point at "the research" as their guiding light for when and how long to lift, they're unfortunately missing the massive benefits resistance training has to offer by executing it in such a limited scope and fashion.
Those massive, bountiful benefits include:
Increased lean muscle mass
Increased bone density
Improved muscle cross section
Better neuromuscular control and recruitment
Improved connective tissue strength
Improved coordination
And those are just a few of the big ones we riders are chasing after.
If we really want to see an improvement in our longevity and performance, we must take advantage of the rule of compounding and consistency.
What's so important about compounding and consistency?
First, the broad majority of the benefits we cyclists seek from strength training take months of consistently showing up 2-3 days a week to really take hold.
Increased bone density only begins to take hold after 6-8 months of consistent resistance training
Improved lean muscle mass only begins to really take a deeper hold after 4+ months of consistent strength training
Improved connective tissue strength too only begins to really take hold around 3 months
Fascia remodeling for better movement is not one many of us think about, but it's very important (though honestly not fully understood yet); this can take anywhere from 6 months to 3 years to remodel
So while "the research" shows 8-12 weeks of "heavy strength training" results in riding improvements, these studies fall squarely in the "neuromuscular recruitment and coordination" bucket. Known in the fitness world as "newbie gains," these are the first and quickest improvements we'll see…and are only around for a very short time; they don't last if we don't keep showing up week in and week out.
So yes, enjoy that awesome jump in abilities for the short time you have it (you know, kinda like your freshman year of college or senior year of high school).
But if you really want to see performance and longevity improvements…
Well, that's where the mindset of compounding should come in.
Compounding returns
Compounding returns are most often thought of as an investing principle, but they are found in training as well.
The longer we are consistent with training (not big, intense spurts, but rather just enough training to stimulate and enable the adaptations we want and need), the better and larger returns we will reap.
But we need to get started TODAY.
And we need to be consistent.
For weeks and months, throughout the entire year.
This is where the fall is often a big missed opportunity, as many riders think (as I thought a good twenty years ago), Hey, the weather is perfect for longer base miles, and the weather is going to turn soon, so it's a better use of my time to ride long than to hit the weights just yet.
In fact, while half of this statement is true (getting the longer miles in before the weather turns is a great idea), the other half is false and leads many cyclists to be stuck on the merry-go-round of yearly strength training: "Improved" strength over the winter (sometimes getting back to last year's numbers, but most times failing to do so and blaming it on getting older) and then dropping strength from spring to winter.
Why?
"Because the research says 8-12 weeks of heavy strength training is all I need."
It's a fool's errand and a waste of effort, energy, and very precious time.
As a mentor of mine likes to say, "99% truth is 100% lies."
It's a deep thought, and pretty profound; if you are not told 100% truth, it's a lie.
And in this case it holds true.
Getting on the right track
Now here's the kicker. Strength training for the first 2-4 weeks after a high-ride season (for most of us being the summer) is neither intense nor time consuming, and it can easily be done alongside riding longer miles before the weather turns.
This phase of strength training is called anatomical adaptations, because we are trying to just kick-start the system by targeting helping shift the body away from big/intense riding and into a fitness-preparation and fitness-building status.
These 2-4 weeks may not seem like much, but they are beginning the process of compounding returns and will help us begin to unwind the wear and tear that the summer season has placed on us and our bodies.
WARNING: SIDE EFFECTS
Showing up consistently 2-3 times a week for resistance training sessions (in this case the anatomical adaptations phase) does have some side effects that you should know about:
Feeling better on rides, despite longer miles
Faster, higher-quality recovery between rides
Standing taller with improved posture
Less/no aches in shoulders, low back, or hips
If you'd like to get yourself onto a path to being fitter, stronger, and more resilient, starting your strength training with the anatomical adaptation stage this week (today!) is the way to go.
I've got three options for the anatomical adaptations programming:
My international best-seller Strength Training for Cycling Performance comes with two variations (pages 318 and 321)
My "Stronger After 50 End of Season Unwind" program
My "Stronger After 50" base period programs
Any of these options will help you begin to see some solid returns on just 15- to 25-minute strength sessions 2-3 times a week.
And that's 100% truth.
Have a great October! Ride strong, recover deeply, and enjoy the journey to a fitter, faster, stronger you.
Looking forward to seeing you all in winter group coaching in just a few short weeks!
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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