beginner gym for cyclists ebooks

Cycling Strength Training: The Off-Bike Guide to Power and Endurance

Heavy strength training does not raise a cyclist's VO2max. The newest meta-analysis, in the European Journal of Applied Physiology, pooled 17 studies and 262 trained riders and found no significant effect on VO2max, VO2max relative to power, maximal metabolic steady state or anaerobic capacity. It did find real improvements in cycling efficiency, anaerobic power and time-trial performance. It also rated its own evidence low certainty, and found that nothing it tested - length, frequency, volume, sex, weight, experience - changed the result. This guide is the honest version: what lifting can and cannot do for your riding, then a six-movement programme, a twelve-week progression, and a weekly map for fitting two lifting sessions around hard rides, intervals, a race and a deload week. Ten chapters, named frameworks, and a printable programme card.