Last month we spoke about the importance of intent, and purposeful movement in your strength training practice, and how these should be the guiding factors, not just adding weight week to week, or more repetitions per set. This month we will focus on knowing when to progress the weights. It’s not always as black and white as we’d like.

TOOLBOX:  This dynamic warm-up for cyclists could be the best way to create a solid base for your biggest gains as a “real-life” rider with a day job, family and other responsibilities.

Spine stability and hip mobility are key factors for strong cyclists to generate the most power, strength and speed. Use these simple exercises to connect your glutes and increase range of motion to improve your road and gravel cycling.

Over the last few years more and more bike fitters and cycling coaches have begun to tout glute activation and “core strength” as being the foundations for performance on the bike. While this is certainly a step in the right direction, they are missing 2 massive components of performance.

I’m talking to those of you who are cyclists, riding 6+ hours a week for the majority of the calendar year, and who are over the age of 40, and whom do not participate in regular strength training throughout the year, but rather pick it up solely in the fall and winter.

Simply performing strength training exercises and looking to add more resistance and weight week to week, is NOT going to get us the results we want to see in our sport. But what’s the difference between just strength training and training for performance?

TOOLBOX: If you ask any cyclist or triathlete about “core training” you will undoubtedly hear about how great planks are. But ARE they really that great? Do you REALLY need to be planking?

If your neck and upper back are tight & stiff from road cycling, you can take big steps towards getting yourself rid of pain and back to enjoying your ride with just a basic band and wall - here's how.

Last week, we wrote about switching up strength training now that cycling season is in full swing and outdoor exercise restrictions are easing. I thought it would be a fine time to lay out one of my favourite on-bike strength and agility workouts.