Question: I’m a 42-year-old recreational rider who does squats to build leg strength. But I’ve read that specificity is important in weight training to transfer the gains to the bike. Assuming that’s true, should I do single-leg squats instead of regular squats? — Joe F. Coach Fred Matheny Replies: Good question, Joe. A number of strength-and-conditioning…
Question: You’ve mentioned using leg presses for cycling-specific weight training. Do you see any benefit from leg curls and calf raises? — Fred I. Coach Fred Matheny Replies: I think leg curls are a good exercise to supplement leg presses or squats. They develop the hamstrings and help balance strength on the front and back of the…
Question: You told this to a reader who wants more power: “Fixing this problem starts with a winter weight program. Then in the spring, you convert the new strength into cycling-specific power with short, hard intervals on hills. Begin these by using a big gear at a low cadence, then progress to smaller gears and…
Question: In your eBook Off-Season Training for Roadies you say to do only weight exercises that directly relate to cycling. If that’s the case, why include any upper-body pushing exercises like pushups? — Rod P. Coach Fred Matheny Replies: Two reasons: First, as a roadie, you lean on the handlebar for long periods. Think about those sore, strained…
Question: I’m a former wrestler, 5-foot-8, 165 pounds with 8% body fat and very large arms and chest. Despite my small stature, I need to buy XL jerseys and cut the cuffs to get them over my arms. Does this muscle hurt my climbing? — Jim D. Coach Fred Matheny Replies: Excessive upper-body muscle is…
