Strength Training For Cyclists - Dialed Health

Time Stamps

0:00 Intro

2:48 The Summer Maintenance Program

4:20 Tyler Pearce AKA The Vegan Cyclist

1:07:05 Stetina Pays Dirt Recap

1:23:45 Biz Update

The Vegan Cyclist

Time Stamps

0:00 Intro

2:31 New Program

4:19 Luke Lamperti - Trinity Racing/Specialized

34:03 Review Of The Week

35:56 Bailing On A Race

39:30 Ride Motivation

44:22 The Website/App

Luke Lamperti

Instagram: ⁠⁠⁠⁠⁠@lukelamperti

Time Stamps 

0:00 - Intro

1:56 - Bare Performance Nutrition - Go Packs

2:33 - Walter Summers - Garmin Athlete Manager

28:01 - Review Of The Week

28:49 - Fueling Strategy

33:38 - Strength Training & Knee Health

37:44 - Tapering For Unbound38:19 Race Category

39:59 - Supplements I'm Taking

42:00 - Interval Training Details

43:06 - Outro

Bare Performance Nutrition

Time Stamps 

Intro - 0:00 

Nutrition For Cyclists With Alex Larson - 3:37

Car Collision, Sea Otter, & Levi's Gran Fondo - 55:05

Alex Larson

Time Stamps 

Intro - 0:00

Discussing My Unbound Training Riding Plan With Frank Overton - 3:08

Follow Up Thoughts - 40:41

FasCat Coaching

Time Stamps

Intro - 0:00

Interview With Christopher Blevins - 3:02

Updates & Outro - 50:25

Follow Christopher Blevins On Instagram

Time Stamps

Intro - 0:00

How To Fix Low Back Pain With Josh Rasmussen - 2:35

Follow Josh On Instagram

Time Stamps Intro - 0:00 Frank Overton From FasCat Coaching - 3:08 Weekly Thoughts (recipes, books, content, & new bike) - 40:41

Follow FasCat Coaching

Time Stamps

Intro - 0:00

Leg Exercises With Josh Rasmussen - 4:30

BWR Recap & My Health/Performance Goals - 20:27

Follow Josh On Instagram

Time Stamps

Intro & Announcements - 0:00

Interview With Keegan Swenson - 3:14

Dialed Health Shred & Outro - 36:24

Follow Keegan Swenson On Instagram

Time Stamps

Intro & Announcements - 0:00

Interview With Cody Kaiser - 3:28

Personal Update & Outro - 38:30

Follow Cody Kaiser On Instagram

Time Stamps

Intro & Announcements - 0:00

Interview With Coach Josh - 2:29

Rock Cobbler Gravel Recap - 45:56

Fatherhood Update & Outro - 50:51

Follow Josh Rasumussen On Instagram

Time Stamps

Intro & Announcements - 0:00

How Neilson Powless Won The Grand Prix Cycliste de Marseille  - 2:00

Personal Update: Pain Cave, 2023 Kits, Getting Sick, Racing - 26:28

Outro - 41:12

Follow Neilson Powless On Instagram

Time Stamps

Intro & Announcements - 0:00

Why I take 5g of Creatine Daily & Why Some Cyclists Don't - 3:41

Legion Of Los Angeles' Lance Haidet Interview (early season training) - 13:42

Outro - 33:58

Follow Lance Haidet On Instagram

What we discussed:

0:00 - Intro

2:23 - Announcements

3:52 - Ron’s initial reaction when he saw the route

6:14 - Description of the Caldera 500 route

8:17 - What’s the FKT and history of Caldera 500?

9:59 - How did Ron plan the waypoints?

14:23 - What were Ron’s major concerns and fears during the ride?

19:59 - Ron’s bike set up for the ride

24:47 - In a perfect scenario, what was Ron’s goal when he did the ride?

30:28 - How was the first day of the ride and how long did it go as planned?

35:24 - When did Ron have his check-in timewise?

36:36 - Ron’s unexpected crash

45:35 - Ron’s Day 2 of riding

50:02 - Why did Ron decide to take the 250 Turn?

55:32 - Tony finishing the Caldera 500

What we discussed:

0:00 - Intro

2:07 - Announcements

4:38 - Why is frequency (consistency) more important than intensity?

6:13 - How many days is Josh riding in a week?

7:45 - How did Josh model his program?

10:33 - Does Josh hold back too when it comes to leg training?

14:07 - Why is it hard to bounce back if you are inconsistently training?

17:59 - What variable is often neglected when doing intensity training?

20:20 - Josh’ favorite way of preparing for sessions?

21:42 - What is a T-Spine?

24:51 - Derek’s take on Josh’ prep sessions

28:23 - What is core bracing?

33:56 - Josh’ additional tips in terms of warm ups

35:50 - What is Post Activation Potentiation and when to implement it?

39:35 - Heart of Gold Gravel Race recap

Check out our 7-Day Free trial:

What Derek discusses:

0:00 - Intro

1:41 - Double Everest Ride on YouTube

2:44 - VERT Challenge details

4:00 - Dialed Health’s new guided mobility video

4:48 - What is the Start Moving Forward mindset?

9:30 - How do you know you are moving forward?

9:56 - Derek’s personal Start Moving Forward story

15:58 - Do you always have to go big when following the start moving forward mindset?

16:51 - Why did Derek stop doing races?

20:33 - Derek’s thoughts on people who don’t like growth and help others

What Derek discusses: 

0:00 - Intro

1:09 - How to know more about Derek’s Double Everesting ride?

1:32 - What happened behind the scenes of Derek’s ride?

3:12 - Derek’s YouTube Content

3:36 - VERT Challenge details

4:58 - Why Derek can’t record his usual content this week?

What we discuss:

1:24 - Double Everesting premiere

2:51 - Derek shares the Vert Challenge details

5:10 - Was Lance ever asked to focus on just one discipline?

7:15 - When did multi-discipline start to be widely accepted?

8:06 - Does Lance have a preferred discipline?

10:17 - How does Lance keep his fitness?

14:19 - Do other pros multi-disciplined too?

16:31 - What does Lance do after the end of each season?

18:43 - What does strength training look like for Lance?

22:12 - Any advice for gravel racing athletes that want to perform their best?

What we talk about:

2:44 - Where did Neil got the waffle breakfast sandwich and did he eat it while riding?

7:45 - Is there a point for Neil where he has to get a balanced meal?

10:44 - Was winning the San Sebastian race his highlight for the season?

12:16 - Is Neil’s body position intentional or did he train for it?

14:16 - Was Neil really looking at the course map to not miss turns?

17:08 - Neil’s daily schedule at Tour de France

20:08 - Is the time based on American or European viewership?

20:53 - What does Neil do after he finishes a stage?

23:08 - Is there an event for non-participants to try the stages?

24:26 - Did Neil feel that the race was easier because of the support that he is getting?

26:51 - Is it possible to elevate a riders’ fitness by going through the stress of the race?

29:18 - When can you strategize for the stage?

30:29 - Do plans change if someone is not fully-recovered?

32:09 - Is there a recovery modality that has had a lot of impact to Neil?

34:38 - Was there a moment for Neil when he felt it gnarly because of the World’s line up?

36:01 - What happened through the race that made Neil realized that the win was for him?

40:07 - Does Neil have strategies against cobblestones and make his ride comfortable?

41:34 - How does Neil feel with his last gravel race?

43:28 - What does Neil do in his gym sessions?

45:21 - How often does Neil change his training program?

49:58 - Rapid fire questions for Neil from Instagram users

Get more daily content from Dialed Health:

What we talk about: 

2:12 - What are Luca’s goals for this season?

3:37 - What made Luca do trail biking?

7:09 - What is Luca’s focus in terms of process and transition for Enduro?

10:00 - When will Luca start his training for the season?

12:25 - Derek’s strength training recommendation

16:05 - Why should Luca spend more time on his bike?

21:03 - What are Derek’s gear tracking recommendations?

26:11 - Why isn’t it recommended to rely so much on data?

29:14 - Derek’s take on Luca’s nutrition and usual meal

32:13 - Why is fueling consistently important?

35:48 - Derek’s tip when you hit a wall during a ride

38:53 - Why is it important to read food labels?

Get more daily content from Dialed Health:

What Derek discusses:

5:23 - Where did Derek have his Double Everest ride?

11:10 - How did Derek’s day start during his Double Everest ride?

12:02 - What is the best food that Derek had during the ride?

16:10 - Did Derek have major joint pain while doing the Double Everest ride?

22:04 - Did Derek experience mechanical issues throughout the ride?

23:12 - How was the weather during the ride?

27:46 - How did Derek handle the pain every stop?

28:19 - What was one of the mistakes that Derek made on this ride?

29:40 - When did over fatigue creep in?

32:44 - What are Derek’s motivators to complete the ride?

37:35 - Derek’s feelings after completing the ride

39:53 - Vert Challenge details

Get more daily content from Dialed Health:

What Derek discusses:

2:16 - Why is it important to have a program to follow?

4:35 - Derek shares a workout from the road program

12:18 - How much impact does “split stance” do?

14:50 - Does static stretching work?

17:42 - Derek’s gear recommendation to have the best training experience.

23:53 - Derek’s take on workout supplements

30:00 - Two points from Derek that could help set the right workout mindset

32:50 - Derek shares a quick business update

Get more daily content from Dialed Health:

What Derek discusses:

3:41 - Why does he want to complete a double everesting ride?

5:45 - How to choose a segment?

8:55 - How Derek chose his team for this challenge?

12:19 - Derek’s training routine for this ride

19:50 - Preparation a day before his ride

20:49 - What is his bike and gear choice for this ride?

26:40 - Derek’s nutrition plan

34:22 - How Derek is planning for his rest for the day?

36:31 - Derek’s three tips to maintain to comfort during rides

37:54 - What are his recovery plans and expectations after the ride?

Get more daily content from Dialed Health:

What Derek discusses:

2:23 - Why alcohol has been holding him back?

6:33 - How he’s preparing for the Vert Challenge?

10:42 - Moderation and how much he’s been really drinking?

13:45 - What happens to our body when we drink alcohol?

18:17 - How our body recovers after we stop drinking?

25:40 - Reality behind tapering off alcohol intake

Research/Resources:

Welcome to an Instagram Q&A edition of the Dialed Health Podcast. If you don’t yet follow Coach Derek on Instagram, you best start now! Why? Because he randomly picks episodes to answer YOUR questions pulled straight from Instagram!

In this episode, Derek dives into all things biking training, strength training, nutrition, and a few personal topics!

You’ll get answers on how to get back to training after a long injury/illness, whether or not it’s okay to repeat the same workout all the time, where to start when building your own home gym, and Derek’s chipotle order.

Plus, you’ll find out Derek’s favorite cycling accessory he doesn’t actually need but can’t live without!

Questions Answered:

3:00 - Core works to do at home

5:30 - Derek’s Chipotle order

6:30 - What kind of bike does Derek have?

8:15 - When is the app dropping?

12:00 - Is it okay to repeat the same workouts without changing it up?

14:00 - Have you ever crashed?

17:00 - Tips to start training again after a serious injury

19:15 - Details on Derek’s tats

26:15 - Favorite cycling accessory you don’t need but can’t live without

29:45 - Tips for better balance

32:00 - What should your strength training intensity be?

33:45 - Preferred tacos?

34:15 - Where to start when building out a home gym?

41:00 - Is Derek going to TDS?

44:45 - How do deal with your sweet tooth?

48:30 - How do you stay fit with a cast?

49:00 - Will Derek be at Tahoe Trail 100?

49:45 - How to hydrate before long rides without having to pee a bunch?

51:00 - Does Derek’s wife ride or work out with Derek?

52:30 - Best split for MTB training on/off the bike?

53:15 - Best workout bands to buy?

54:00 - How much non-moving time is estimated for Unbound 200?

54:30 - Do you still tan in the winter?

55:00 - How to look your best wearing a minimal amount of clothing

58:00 - Can we ride together?

58:15 - Do ketones actually work?

1:01:00 - Tips for getting back into training after 2 weeks of the flu?

1:02:00 - Best recovery for sore legs?

1:05:00 - Best homework for week hamstrings?

1:06:00 - Can you overtrain by climbing a bunch?

1:07:00 - Best recovery for a shoulder injury?

Wish you had a stronger core? Have no idea how to build or stronger core? Or, have you tried forever to build core strength but can't figure out why you haven't had any success? If yes, this episode is for you. Not only are you about to learn how to build your core, but you are also going to get an inside look into the how and why trainers program their workouts for optimal results. 

In this episode, I'm joined by Dialed Health Trainer Josh Rasmussen and MLB strength and conditioning coach, Ryan Faer. Together we break down the mechanics of what it actually takes to build a stronger core as a cyclist. We dive into what is actually considered as your core, give you a step-by-step guide on what it takes to successfully build strength, and why it's so important to have a strong core in the first place (it's not just for looks!). 

I loved being joined by Josh and Ryan who both brought amazing knowledge and golden nugget takeaways to the episode. 

What we discuss:

If you're looking for motivation to take steps in your own life towards the life you really want to live, this episode is for you. We chat about all the highs and lows on the journey towards building Dialed Health. Hint: It wasn’t roses and butterflies for Derek to get to where he is.

Derek shows us how sometimes we need to put up with the dirty work and not be afraid to work our asses to get to where we want to be. Many of us expect our journeys to be linear, when in fact, it’s going to require a lot of ups and downs to get to where we want to be. But, with passion and persistence, and a hard work ethic, we can accomplish so much more than we realize.

We start the podcast off by going all the way back to Derek’s high school and pro riding days, how he met his wife Lish, how he decided to make the transition from racing to personal training, and how the idea of Dialed Health was formulated.

We then dive into the progression of the business, Dial Health as a whole today, and the continued progression we are striving towards for the future of Dialed Health.

What we discuss:

3:00 - Derek’s goals out of high school

5:00 - How Derek got into health and wellness

6:00 - The reason Derek stopped racing

12:00 - How Derek met his wife

15:00 - Derek breaking into the personal training industry and the struggles that came with it.

25:00 - The growth of Derek’s personal training career and online training

40:00 - Starting a business

50:00 - The hit of COVID

1:00:00 - What helped Derek mentally get through these stressful times

1:04:00 - The biggest mistakes Derek made on the journey

1:07:00 - The current state and future of Dialed Health

No clickbait here! In this episode, we have a conversation about porn and how it relates to mental health at the end of the episode. But don't worry, that's not all this episode is about!

First of all, this episode is a re-release from an episode we put out in January of 2021. I'm actually 2 weeks into the Dialed Health Shred and give you an update on how I'm doing, what my obstacles are, and how I'm getting through them.

I then dive into a Q&A with questions from Dialed Health members. I answer questions on appetite suppressants, whether or not vegan protein is optimal and what the best options are, and indoor cycling options for the winter months.

Links mentioned:

Many people on the bike struggle with some sort of bodily pain, but very few actually take the necessary measures to correct the pain. That's right, most pain you experience can be corrected. And in this episode, that's exactly what we dive into with our brand-new Dialed Health trainer, Josh Rasmussen, who specializes in corrective exercises for cyclist. We cover strength protocols to fix everything from shoulder impingement and upper cross syndrome, to low back pain and knee pain. We also explain the difference between tendinosis and tendonitis, and why it's important not to confuse the two. 

I personally love this conversation. It was so fun for me as a trainer to have the trainer camaraderie again. I used to get it when working in gyms with other trainers and since opening my own studio, that's something I've been missing. I think when listening, you'll be able to pick up on mine excitement. I progressively get more and more fired up as the conversation goes on as we share some very valuable and specific protocols for overcoming these pain points. If you struggle with any sort of pain on your bike, or in your life, this episode is for you.

What we discuss:

6:30 - What is a shoulder impingement and what causes it?

9:15 - How to heal a shoulder impingement

15:30 - What’s upper cross syndrome and how is it caused?

16:30 - How to heal Upper across Syndrome

21:00 - How drop bars encourage poor posture and what to do about it

24:00 - What’s causing low back pain?

26:00 - What to do to ease your low back pain

30:00 - Crossover between low back pain and hip pain

35:00 - Testing back and core control

39:00 - Stretches for easing back pain

40:00 - What causes patella pain?

45:00 - The difference between tendonosis and tendonitis

52:00 - Rapid fire questions

The other day on Instagram, I tossed up a question box that asked “underrated or overrated?” for you to be able to ask me whether or not I think something is underrated or overrated. Well, guess what? We turned it into an entire podcast episode! I cover over 25 different topics + giving you my explanation for why I believe each thing is either overrated or underrated. I chat about everything from tire pressure, tubeless tires, and bike weight, to nutrition topics like late night eating, fasted workouts, and protein, to just fun topics that gave me a really good laugh and I know it will give you a good on, too!

What we discuss: Are the following underrated or overrated?

3:00 - Late night eating

5:30 - Calorie counting

7:00 - 10 days of Rest post-COVID

10:30 - Pooping

12:30 - Crunches

14:25 - Crocs

15:45 - Tire Pressure

17:45 - Donuts

25:00 - Billy Joel

26:00 - Off the bike warm up

29:00 - Protein

32:00 - Tubeless tires

34:00 - Bulgarian split squats

35:30 - Continuous glucose monitors

37:00 - Soas stretching

41:00 - Fasted exercise

43:00 - IPAs

48:00 - Double-day training

49:30 - Naps

51:30 - Bike weight

53:30 - Static stretching

55:45 - FTP or Ramp test

1:02:30 - Compression systems

1:04:00 - Chuck Noris

1:05:00 - Weekly thoughts with Derek

1:12:00 - Announcements

Be sure to follow me on Instagram: @dialedhealth

Welcome to another episode of the Dialed Health Podcast, which also happens to be a very special conversation I had with EF Racing's very own Neilson Powless. If you don't know Neilson, in my opinion he is one of our best cyclist in the world, and it was so awesome having the opportunity to ask him anything I wanted. He gave me a pro-perspective on both racing and training, where he taught me things I wasn’t even aware of! He dives deep into his perspective on nutrition while training, behind the scenes of the typical race experience, a recap of both Tour de France and the World Championships, his personal off-bike training routine, and so much more!

Plus, we have an awesome round of rapid fire questions he answers at the end, including is doping still happening in the Peloton or is it a thing of the distant past? How does his body weight fluctuate throughout the season? A non-biking question: How is your chess game? Who would you ride a tandem bike with?

Neilson burst onto the United States road racing scene as a 19-year-old and found instant success, finishing ninth overall at the 2016 Amgen Tour of California and winning a stage at the Tour de l’Avenir. Those results shot him to the WorldTour where his adaptability accelerated his learning curve. The 23-year-old spent his rookie seasons (2018-2019) racing for Lotto-Jumbo, joining EF Education-NIPPO in 2020 where he continued to impress with his breakaway performances at the Tour de France.

Want to hear more from Neilson? Check out this episode asap.

Find more from Neilson: @neilsonpowless 

In this episode of the Dialed Health podcast, I’m joined by Spencer Rathkamp who just so happens to be one of my favorite riders to follow on Instagram. Whether it’s a mountain bike, cross bike, downhill bike, road bike or gravel bike, Spencer rides it really well. Once of my favorite riders to follow on social media because he rides all the bikes and he rides them really well. And lucky for you, he gives us amazing tips on how to start nailing wheelies and mastering parking lot tricks. To be honest with you, the tips he shares is like a free lesson you defiantly don’t want to miss. it's like a free lesson. We also chat about some other random questions (as always) I had for him about his racing experience and his current career path. At the end of the episode, I answer the listener questions: What’s the difference in strength training between road, cross country and enduro and what’s the best structure each week and how does it change throughout the year?

Find more from Spencer:

Instagram: @spencerrathkamp https://www.instagram.com/spencerrathkamp/?hl=en

This episode will take you inside The Leadville 100 from a racer's perspective, including an in depth look at the last 6 weeks of preparation before the event.  Our guest Jimmy Smith finished 20th at this years Leadville 100, only a few months after a 4th place at one of America's most competitive Enduro Races.  He has incredible bike skills in literally every discipline and prioritizing strength training as a Dialed Fam Member.  This episode was informative, inspiring, and a reminder of why enjoying the process is so important.

What are the common habits that all fitness freaks who live their lifestyle "effortlessly" contain?  I give you my top 5 along with a deep dive into each and recommendations to overcome barriers that could be stopping you from implementing them.  These are based off of my time spent training in gyms alongside bodybuilders and time spent riding and racing with world tour pros and world champion gravity racers.

Top 5 Podcast Episodes (starting with the most popular)

67: THE PERFECT CYCLING DIET

63: How Strength Training Improves Cycling(explained simply)

56: Porn, Appetite Suppressants, Indoor Cycling, & Vegan Protein

75: 5 Best Strength Workouts For Cyclists

66: FERNWEE on Bikepacking, Gravel Riding, Filmmaking, and More

There are two main reasons why I’m drinking all this water and the explanation turns into a proper judgemental rant!  However, we follow it up with some facts about how much water we need, how it affects our optimal performance, and I give you practical tips to getting in more water during your day.

Learn the anatomy, function, and performance behind your “abs” along with all the aesthetic tips to obtain your goals.

The 6 steps to a complete Warm Up for your most effective workout.  Including Cool Down protocols.

Breaking down the important points to having your best performance come race time.  We talk specifics in training for an event and then race day bike choice, nutrition, warm up, pacing, and mindset. Even if you race another discipline, you'll be able to use these lessons & principles.

We talk with the Coach of the Olympic Lifting Program Katie Alton to get a idea of her training/riding history and why this program was developed. 

Quote:

As we let our light shine, we unconsciously give permission for others to do the same.

Race Taper:

Before

After

Carb Loading/Protein Intake Rant

Check out the other Podcasts that I(Coach Derek) have been featured on in this last week!

🏋🏼How strength training improves your cycling:

🔋THE OBVIOUS: You get stronger by building bigger muscle fibers AND/OR neural adaptations(how the brain communicates with the muscles).

🔋LESS COMPENSATION: Certain muscles begin to “turn off” after time in the saddle(mostly ones on the backside of your body). Keeping those muscles activated helps your primary muscles not become overused.

🔋INJURY PREVENTION: Balanced strength training gives you a more stable body to tolerate impact and twisting. These “tweaks” happen while you’re on the bike or hitting the ground🙈I probably don’t have to explain why less injury is beneficial to your program...

🔋COMFORT: Better alignment and activated muscles means more comfort while riding. Most of use know how back, neck, or knee pain can eliminate your ability to put down power.

🔋PUT IT ALL TOGETHER: Now you’re muscles are firing properly across your body(power transfer) without the pain, instability, or “turned off” muscles holding your back. THIS IS EFFICIENCY’

-Conquering a soda habit:

-Motivational Quotes that got my mind right this week

-Travis Harnish's insane Dialed Health Shred Results

-Vertical Pulling Exercises

You no click bait here, we’re going to have a conversation about porn and how it relates to mental health at the end of the episode.  However, we'll start with discussing strategies for week 2 of the #DIALEDHEALTHSHRED which flows perfectly into tips for appetite suppressant.  Then we'll discuss vegan protein options and indoor cycling options.

Episode Itinerary

Dialed Fam testimonial followed by my own riding improvement

💩How I crashed so hard that I pooped my pants

Q&A

Getting your significant other into riding

Exercise & saliva

Link between working out and eating right