Topics covered:
- Why you won’t get bulky (and the science behind it)
- The glute/quad imbalance wrecking your pedal stroke
- The foundational four movements for cyclists
- How to fit strength work into your existing training week
- When you’ll actually start feeling the difference
Sources & Research
- Concurrent strength + endurance → performance gains
- Rønnestad, B.R. & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance. Scandinavian Journal of Medicine & Science in Sports. → https://pubmed.ncbi.nlm.nih.gov/23914932/
- Støren, Ø. et al. (2010). Maximal strength training improves cycling economy in competitive cyclists. Journal of Strength and Conditioning Research. → https://pubmed.ncbi.nlm.nih.gov/19918196/
- Neuromuscular coordination & cycling economy
- Sunde, A. et al. (2010). Maximal strength training improves cycling economy. JSCR. (same Støren/Sunde group) — covers improved neural drive and economy at sub-max intensities.
- Quad/glute imbalance and knee tracking in cyclists
- Bini, R. & Hume, P. (2014). Assessment of scapular positioning and strength in cyclists. Journal of Science and Cycling. → https://jsc-journal.com
- Dettori, N.J. & Norvell, D.C. (2006). Non-traumatic bicycle injuries: a review of the literature. Sports Medicine. → https://pubmed.ncbi.nlm.nih.gov/16526836/ (covers glute/hip imbalance as injury driver)
- Core stability vs. core strength — power transfer
- Hides, J. et al. (2001). Evidence of lumbar multifidus wasting ipsilateral to symptoms. Spine. (foundational core stability research)
- Kibler, W.B. et al. (2006). The role of core stability in athletic function. Sports Medicine. → https://pubmed.ncbi.nlm.nih.gov/16526831/
- Single-leg training and bilateral deficit in cyclists
- Gonzalez-Izal, M. et al. (2012). Electromyographic models to assess muscle fatigue. Journal of Electromyography and Kinesiology. (unilateral loading and asymmetry context)
