18 - Strength Training for Cyclists

Three years into serious riding, I bonked on a loop I’d ridden a dozen times, then blamed my fitness for two straight seasons. The real problem was a “policy” of riding on empty.This episode walks through what actually happens when glycogen runs out, what the research says about carbs per hour, and how to fuel early, often, and with a trained gut. If you’ve written off a bad ride as a fitness problem, this one’s for you. Main points:Riding on empty isn’t discipline. Glycogen stores last roughly 2-3 hours at steady effort, closer to 90 minutes when hard.Guidance for rides over 90 minutes: 30-60 g carbs/hour at endurance pace, 60-90 g/hour for longer or harder efforts.Hunger and fatigue are lagging indicators. Start eating within the first 30-45 minutes, then every 15-20 minutes.Your gut is trainable. Build up intake on training rides so race day isn’t the first test.Bad late-ride fades are often fueling problems, not fitness problems. Ask “what did I eat?” before adding more training.Got a question? Send it in at [email protected] bike fit checklists, strength routines, and training tools at pedalmyway.com.PMW FIT app is free on Google Play — no account needed.Website: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

First mailbag episode. Six listener questions on weekend-only training, chain lube, cadence, saddle sores, and smart trainers — plus a correction on something I got wrong in a past episode about stretching.Got a question? Send it in at [email protected] bike fit checklists, strength routines, and training tools at pedalmyway.com.PMW FIT app is free on Google Play — no account needed.Website: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

That 95% multiplier your FTP test spits out? It was never actually tested against real 60-minute performance — and recent research shows it's off for most riders. This episode breaks down where the formula came from, why it's reliable but not necessarily accurate, and what to track instead of obsessing over one number.In this episode:The 95% FTP20 formula was never scientifically tested when proposed — it was a convenient shortcut to avoid a brutal 60-minute max effort test.Research shows most riders can only hold 95% of their 20-minute power for ~50 minutes, not 60 — and 90% is often a closer estimate of true 60-minute power.FTP20 is reliable (consistent, repeatable results) but not necessarily valid (accurate to real-world 60-min capability) — those are two different things.Practical fix: retest every 6-8 weeks under identical conditions and track the trend, not the exact number. Trust feel/heart rate over the formula when they conflict.Free bike fit checklists, strength routines, and training tools at pedalmyway.com.PMW FIT app is free on Google Play — no account needed.Website: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

Some cyclists swear it saved their knees. Others swear it wrecked them. Both are right — and the difference comes down to four fixable things almost nobody checks.In this episode:🔬 Why population studies and clinic data seem to contradict each other📏 Saddle height — the single biggest predictor of knee pain, and how to check yours in 5 minutes👟 Cleat position — the slow, silent torque that builds tendonitis over months📈 Why ramping up mileage too fast is the most common trigger for new knee pain🍑 The hip and glute connection — why "knee pain" often isn't a knee problem at allWhether you've been riding pain-free for years or you're dealing with nagging knee soreness right now, this episode breaks down what the research actually says — and what to check first.Free bike fit checklists, strength routines, and training tools at pedalmyway.com.PMW FIT app is free on Google Play — no account needed.Website: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

This episode of Ask The Pedalist breaks down why chasing every ride at medium effort keeps you stuck — and why riding slower on purpose builds the engine that makes you faster.What You'll Learn:The Ego TrapWhy treating every ride like a race puts you in a gray zone that's too easy to build fitness and too hard to recover from.Polarized TrainingThe research behind the 80/20 split — 80% low intensity, 20% genuinely hard, almost nothing in between. Why this is how elite endurance athletes actually train.Why Easy Days Make Hard Days WorkReal recovery on easy days is what lets your hard days be truly hard. Skip one and the other falls apart.Consistency Over IntensityRiders who train slow and steady stick with it. Riders who go hard every day burn out. Over months, consistency wins.How To Apply ItPractical breakdown: how to structure easy days, how many hard days per week, and how to stop the group ride from sabotaging your plan.Website: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

Trailer: What is Ask The Pedalist? 60 seconds on who this podcast is for, what we cover, and why it's different. Evidence-based cycling & fitness — no fluff, no gatekeeping.More at pedalmyway.com | PMW FIT app free on Google Play

The indoor vs. outdoor debate never really goes away — but most people are asking the wrong question. In this episode, Mukund breaks down what the research actually says about training indoors versus outside, where each environment gives you a real edge, and how to use both without being loyal to either.Topics covered:What studies say about indoor vs. outdoor physiological effortThe heat stress problem most indoor riders ignoreWhy the trainer is actually better for structured quality workWhat outdoor riding develops that no trainer can replicateA practical framework for splitting your training across bothWebsite: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

What to Eat Before, During, and After a Ride? Nutrition tanks more rides than fitness ever does — and most cyclists are either underfueling, eating at the wrong times, or skipping recovery entirely.In this episode, we break down exactly what to eat and when, from your pre-ride meal to the recovery window most riders blow right past. No supplements pitch. Just practical, research-backed fueling you can apply this week.Topics covered:The pre-ride timing mistake that kills your first hourWhen fasted riding actually makes sense (and when it doesn't)How many carbs you need per hour on the bikeWhy plain water isn't enough on longer ridesThe 60-minute post-ride window that determines how you feel tomorrowWebsite: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

Strength Training for Cyclists — Where Do You Even Start?Most cyclists skip the gym entirely — worried about bulk, confused about what to lift, or just unsure where to begin. In this episode, we break down exactly why strength work matters for your riding, what your body actually needs (hint: it's not what you think), and the four foundational movements every cyclist should start with. No gym background required. Just a smarter way to ride faster, climb stronger, and stay injury-free.Topics covered:Why you won't get bulky (and the science behind it)The glute/quad imbalance wrecking your pedal strokeThe foundational four movements for cyclistsHow to fit strength work into your existing training weekWhen you'll actually start feeling the difference🚴 More at pedalmyway.com📱 PMW FIT — free workout app on Google Play. PMW Fit Also visit shop.pedalmyway.com for your cycling gear.Website: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play

Think riding more days automatically means more fitness? Not quite. In this episode, we break down the real answer to one of cycling's most common questions — and it's not a number. It's about understanding how much stress your body can actually absorb and recover from in a week. You'll discover:Why rest and recovery are NOT the same thingThe 80/20 rule that elite endurance athletes swear byHow your gym sessions are secretly adding to your riding loadWhy masters cyclists (40+) need smarter spacing — not less ridingThe one non-negotiable rest day every rider needsWhether you're riding 3 days or 6, this episode will change how you think about your training week. 🎯 Train smarter at pedalmyway.com 📱 Download PMW FIT on Google Play Ask The Pedalist is for informational purposes only and does not constitute medical or training advice.🚴 More at pedalmyway.com📱 PMW FIT — free workout app on Google Play. PMW Fit Website: www.pedalmyway.comYoutube: @pedalmywayInstagram: pedalmywayBluesky:@pedalmyway.bsky.social‬Tiktok: https://www.tiktok.com/@pedalmywayMore at pedalmyway.com | PMW FIT app free on Google Play