Why Strength Train?

The science is pretty clear, all athletes should lift weights because it increases performance and longevity. Cyclists are some of the most in need because our sport does very little for bone density, core strength, or posture. Don’t worry, any weight gained from extra muscle will be more than offset by power gains!

A few of the many benefits to lifting weights:

Preserves muscle mass, especially as we age
increases bone density reducing fracture potential
Improves coordination and balance
Improves muscle imbalances
Reduces Injury due to more durable connective tissues
Increases production of hormones that build and repair muscle
a strong core is a firmer platform to produce power from
increase in fast twitch muscle fibers that produce higher power

How it works at FSE

Just like with cycling training, we periodize your lifting program based on the training phase you’re in. Types of exercises, rep ranges, and frequency can all change throughout the year, based on your events.

Your program is customized to your schedule, your lifting history, and your specific cycling discipline. Your lifting days are posted on your calendar in TrainingPeaks, and workouts are posted on your calendar on TrainHeroic, the strength training app we use. This app will list your exercises, set and rep ranges, instructions and tips, and a video for every movement, so you know exactly how to do it.

Like all FSE training, we’re here to answer any questions you have about technique or the prescriptions, including watching video of your lifts. Many exercises, especially compound (multi-joint) lifts can be tricky to get right, so we like to see video of all the big lifts a client performs. We strongly believe that good form is key to results and avoiding injury. All our coaches hold strength and conditioning certifications, so we understand how to program using the safest and most effective methods.

Below are screenshots from the app showing a dumbbell Romanian deadlift, including the sets, reps, etc, but also a video and written cues for the movement. You can download the app here to check it out.