Did 90 Days Of Weight Training Make Me A Better Cyclist?

Ex-pro cyclist and general bike nerd Si Richardson was wondering: what would happen if he started lifting weights? He's probably ridden a quarter of a million kilometres, but never done any other kind of training to support his cycling. Might 90 days of strength training focused on 4 single-sided leg movements improve Si's power and resistance to fatigue?

⏱️ Timestamps ⏱️
00:00 - What would happen if I started lifting weights?
02:35 - How will the experiment work?
05:09 - What did the 3 months look like?
06:07 - Checking in after the first block
07:57 - Back to another 3-week block
09:18 - Bent Rønnested on muscle fibre efficiency
10:22 - Changes to Si's body composition
11:03 - D-Day: 3 tests
11:50 - 10-second peak power test
12:36 - 5 minute max test
13:20 - 20 minute max test
14:29 - Si's thoughts on his performance

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Is weight training something that you're thinking about adding to your training? Why not try the same programme Si did! Here's how it breaks down:
Forward & Back Walking Lunges
Single Leg Squats
Bulgarian Split Squats
Step Ups

Front-load whatever weight is manageable for you. 6-10 reps per set. 3 Sets. 2 Times per week.

Let us know how you get on!

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📸 Photos - © Velo Collection (TDW) / Getty Images & © Sirotti Images

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