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Kyle returns to the podcast with balloon stories, but skip to 28:00 for the main topic of strength being a skill, and the training implications that this has. We discuss defining strength, goal settings, minimum effective dose for strength improvements, strength maintenance, tradeoffs with aerobic goals, individualizing strength programming, cycling specific programming and exercise choice, and many, many listener questions.
Show Notes The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis Time lapse of EXCITE 2024 B-Line To Space: The Scientific Balloon Story HURRICANE DONATION SITES Community Foundation Relief Funds East Tennessee Foundation: Neighbor to Neighbor Disaster Relief Fund Community Foundation of Western North Carolina: Disaster Relief Fund Samaritan's Purse United Way: Disaster Relief and Recovery Fund United Way is a "bigger organization" but they have local chapters in Buncombe, Haywood, Rutherford+Polk, Avery+Wautaga+Mitchell+Avery+Ashe - High Country, and Henderson counties in NC and East Tennessee Highlands Federally Funded Food Banks Manna Foodbank - Western NC Second Harvest Foodbank - East TN Housing Donations: https://chcmadisoncountync.org/ https://mountainprojects.org/product/campaign_2023/ BPR article about ways to donate
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If you're a cyclist who's intermediate or advanced in strength training, listen in. In our last strength training mistakes episode, we considered more general topics like nutrition, recovery, and periodization. Today we get into issues (and their solutions) concerning how you know you're working the right muscles, using lifting equipment like belts and shoes, range of motion and partial depth, HIT classes and kettlebell swings, power development in the gym, and long term strength goals. We also answer your listener questions that were asked on Kolie's Instagram, like if your knees can go past your toes, if strength training can increase your FTP, where you can see diminishing returns on the bike, going for PRs, and lots more.
Show Notes Old (A.V. Hill) vs on-bike force-velocity-power curves. 
Hill's originally published force-velocity-power curve in isolated muscle.
Field data derived power-force-velocity curve in WKO5.
Kyle makes it back from the desert in time to discuss common mistakes cyclists tend to make when they incorporate strength training. We discuss things like tracking load and fatigue, impact on the bike, recovery, session frequency and where it should occur in the week, max testing.. We also answer your listener questions on explosive lifting, hypertrophy vs strength phases, expected fitness impacts on the bike, alternatives to strength, water weight, and many other things.
This episode is a coaching perspective on the upsides and downsides of when you just want to "set it and forget it." We cover pacing adjustments, mental state, fatigue and threshold feedback, and putting the "max" in VO2max intervals. Plus a couple scenarios where erg mode is an excellent tool.
Show Notes Gem Arnold blog post on hard start vo2max intervals Perspectives #15: A Discussion on Strength Training, with RJ Boergers and Angelo Gingerelli6/22/2022
RJ Boergers and Angelo Gingerelli join for a discussion of strength training for endurance cyclists, their book "Finish Strong" as well. The episode is full of practical takeaways and in depth discussion of strength training principles.
Show Notes IG: @Finish_Strong_Book Email: [email protected] or [email protected] Finish Strong on Amazon
We begin our foray into listener-submitted training myths, looking at the largest issues with the claims, and discussing why, as always, it depends.
This episode's myths are: 1. Low cadence riding is strength training. 2. Burning more fat makes you better at burning fat. 3. You should do your base rides in the little ring. Please reach out if you'd like to submit a training myth!
This conversation explores functional exercises as a continuum from your standard fare squats to the functional variations you might see on Instagram. We discuss if they're viable alternatives to normal training, good resources for functional exercises, and the weirdest ones we've ever seen.
This episode takes a bird's eye view on periodizing strength training in your season including adaptation, hypertrophy, strength, maintenance if needed, and even more specific periodization suggestions for lifting into the season. How and when one might plan these phases, how long they would last, and other tangents such as single leg specific phases, deadlift choice, and a bonus rant on whether or not you should do plyometrics for cycling.
Wonder how many reps to do in the gym? How many sets? This episode will help. We discuss typical set and rep ranges, how good they are for strength, hypertrophy, or maintenance, as well as in the context of periodization.
This discussion focuses on cyclists choosing exercises for strength training, and the hosts mostly stay on track. Topics included are high and low bar back squats vs front squat, lifting shoes, injury concerns, weight belts, and the bilateral deficit.
Show Notes A Coaching Perspective on Modern Training Metrics and Return from Injury and Illness (Author's link, open text until 9 December 2021) 
Front squat vs high and low bar back squat.
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