Many cyclists adopt bodybuilding-style strength training in the gym, assuming it will improve power and endurance on the bike. However, research shows that heavy, low-volume strength training – and not high-rep hypertrophy training – improves cycling economy, maximal power output, and time trial performance.

In this episode, Coach Jen explains why bodybuilding workouts may interfere with cycling performance and outlines evidence-based strength training principles for mountain bikers and gravel cyclists.

In This Episode:

• The difference between hypertrophy and performance training
• Why excessive fatigue compromises endurance performance
• How heavy strength training improves cycling economy
• Proper rep ranges for cyclists
• The importance of power and neuromuscular training

Research Referenced:

1. Rønnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine and Science in Sports, 24(4), 603-612. https://doi.org/10.1111/sms.12104 PMID: 23914932

2. Aagaard, P., & Andersen, J. L. (2010b). Effects of strength training on endurance capacity in top‐level endurance athletes. Scandinavian Journal of Medicine and Science in Sports, 20(s2), 39-47. https://doi.org/10.1111/j.1600-0838.2010.01197.xPMID: 20840561

3. Wilson, J. M. et al. (2011). Concurrent training. The Journal of Strength and Conditioning Research, 26(8), 2293-2307. https://doi.org/10.1519/jsc.0b013e31823a3e2dPMID: 22002517

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast

February is Heart Health Month, and in this episode of Making Shift Happen, we’re breaking down how busy gravel cyclists and mountain bikers can build a stronger heart, without adding more stress to your schedule.

Backed by research from the National Heart, Lung, and Blood Institute (NHLBI) and the National Institutes of Health (NIH), this episode covers practical, science-supported habits that improve cardiovascular health and cycling performance.

You’ll learn how to:

• Improve heart health through smart training and daily movement
• Fuel your body with simple, heart-healthy meals
• Use sleep and recovery to boost endurance and power
• Manage stress for better performance and long-term health
• Understand why knowing your health numbers matters

Whether you’re juggling work, family, and training – or just trying to ride stronger without burnout – this episode gives you realistic tools to support your heart, body, and mindset.

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: heart health for cyclists, gravel cycling training, mountain bike fitness, endurance athlete heart health, cycling nutrition, cycling recovery, busy athlete training, cardiovascular health cycling, Shred Strong podcast

In this episode, Liz Sampey (she/her), a Doctor of Physical Therapy and concussion specialist, shares her journey as an athlete and her experiences with concussion. Liz covers the basics of concussions and effective management strategies for recovery. Liz emphasizes the need for education and support in concussion care, highlighting the complexities of rehabilitation and the significance of addressing multiple systems affected by concussions. Lastly, Liz aims to empower athletes with knowledge to navigate recovery and promote a culture of safety in sports.

Give Dr. Liz Sampey a follow on Instagram here and find out more info on her programs and coaching on her website here. Photo credit to Evan Wilson.

Check out these other interviews:

• • 241. From Mountain Trails to Mindfulness with Karen Jarchow
  • 232. Annijke Wade: Advocating for All Cyclists
  • 181. From Pregnancy to Perimenopause with Holly Sato, MD

Do you have nutrition and fitness goals? I’m your coach!

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: Liz Sampey, Eliza Sampey, physical therapist, concussion, athlete, injury, resilience, rehabilitation, sports, physical therapy, brain injury, endurance sports, concussion management