Frequently Asked questions

I have a limited amount of time to train. How much time will strength training take?

Our dynamic format allows you to complete a cycling-focused strength training program in 15-25 minutes a day, doing a workout 2-3 days a week for best results.

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Will the strength workouts be in my TrainingPeaks account?

Yes, your strength workouts can be loaded to your TrainingPeaks calendar.

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What equipment do I need for the strength program?

All exercises can be done in a gym or at home with the equipment listed above. 

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Should I do my cycling and strength workouts in the same training session? Which should come first?

Coach Menachem recommends doing cycling in the morning and strength in the evening, if possible. At the very least, do your cycling workout first and wait at least three or four hours before doing your strength workout. If you must do them close together, know that you will not be able to load the back and spine as much because the tissues will be in a state of stretch for 90 minutes or more after your ride. Read this article from Menachem for more details and information.

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I was expecting to lift more. Can I add more lifting?

The program is a progressive one focused on performance increases on the bike, not heavier weights in the weight room. Coach Menachem has talked a lot about this over the years, as many athletes think more weight = better, but when it comes to sports performance, that isn't true, unless you're a power lifter or Olympic lifter. Here's a podcast from Coach Menachem that addresses how and when to progress your lifts. We start with lighter weights to focus on how you're moving and doing an exercise (specific muscles, timing, etc.), and ramp up over the sixteen weeks to heavier loading. As for deadlifts and squats, we have Romanian deadlifts and front squats throughout the program. We strongly encourage you to follow the program exactly as it's written, but you can always change things to be more what you like/prefer; just know that doing so will change the program outcomes from the designed/known outcomes.

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Why front squats instead of back squats?

Front squatting is more knee dominant, and it challenges us to keep an upright spine, braced 360 degree midsection, as well as shoulder placement. Here's a video from Coach Menachem about the different squats and explaining why front squats are a far better squat variation for most cyclists & triathletes, and here's another video from him going deeper into the topic. 

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Should I do the circuits by completing all sets for each workout one at a time or go through all the workouts in the circuit and then back to the beginning?

The workouts are divided into three or four circuits of one to five exercises each. Complete  one set of all exercises in one circuit, rest for 1.5-2.5 minutes, and then go back to the first exercise in the circuit and complete another set of each exercise in the circuit, continuing this way until all sets are completed.