How It Works

How It Works

Strength Training Volume can make or break your riding.

Too much will leave you overly fatigued and unable to perform on your rides. Too little and you’ll be stuck in a forever plateau. Our job is to help you find the sweet spot.

Within some boundaries, your riding volume (frequency and duration) should determine your strength training volume. These boundaries are defined by 2 principles: Supercompensation and the 7 Effective Movements (training movements to keep your body balanced which are comprised of: knee dominant, hip dominant, core, horizontal push/pull, vertical push/pull). At least two sessions per week that address each of these movements is the minimum for safe and effective strength progress that will support your riding. Additional strength work will be more focused on general functional fitness or to make up for less time on the bike.

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Training Schedule

Dialed Health has found and provides a true minimalist approach to strength training for those riding 4 or more days per week and clarity on programs for riders who ride 3 or less days per week. Here are some week schedule examples:

Riding 4+ Days/Week

2 Total Body Strength Sessions
1 Total Body Stretch or daily mobility of your choice

Day Activity
Monday Recovery (foam roll, mobility, static stretching, or light yoga)
Tuesday Ride
Wednesday Strength Training
Thursday Ride
Friday Strength Training
Saturday Ride & Total Body Stretch
Sunday Ride

*for those riding 5-6 days per week, prioritize one day for recovery and stack your strength training sessions on top of your two easier rides per week. If you currently ride this frequently, but have a hard time adding 2 days of strength, cut one ride to allow for only one double day.

Riding 3 or Less Days/Week

2-3 Total Body Strength Sessions
1 Total Body Stretch or daily mobility of your choice

Day Activity
Monday Recovery (foam roll, mobility, static stretching, or light yoga)
Tuesday Strength Training
Wednesday Ride
Thursday Strength Training
Friday Strength Training
Saturday Ride & Total Body Stretch
Sunday Ride

Choosing a Program or Workout

Once you have an idea of the right schedule for you, you’re ready to choose a program or start using the guided workouts. There are a lot of variables when choosing a program, but without a doubt, the most important one is finding a fit that will support your consistency. For more clarity, check out this journal entry:

4 Steps To Picking The Right Program

A “bail out” option can keep you on track. For example, if you are using the XC Program and can’t make one of your workouts, using a Guided Core Workout to still get your strength training done on that day is the right option. The most important thing is that you get your training on that day, even if you have to go off program. All Dialed Health workouts will support your cycling and something off-program is better than nothing. Don’t overthink it!

The Guided Workouts are minimal or no equipment workouts to mix and use on your given strength days. These are great when you’re not wanting to commit to a program for a time frame, if you prefer the follow-along format, or want to use a specific piece of equipment only.

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Nutrition

Understanding how to manipulate your nutrition for your goals is most successfully accomplished through food tracking. Read the Nutrition Guidelines to learn the process. This knowledge of your food will also help you make better decisions for your ride nutrition because you’ll understand food labels and how your body feels when given specific macronutrients(carbs, fat, protein). Although many people ask for meal plans, blindly following them doesn’t teach you how to eat in the real world(outside of your 4 meals of chicken, rice, and broccoli). Tracking allows you to eat almost anything. However, healthy foods are not always synonymous with low body fat, so keep in mind the difference between high calorie/low calorie foods and high quality (clean minimal ingredients)/low quality(highly processed, artificial) foods. It’s a great reminder to keep your body being fed the nutrients it thrives on, whether you are losing fat, mainainting, or focused on gaining muscle mass.

Nutrition Guidelines

Coaching Support

The workouts are built in a wide variety for you to find an ideal fit, however it’s possible that there are modifications you will need to make along the way (for your body, equipment access, etc.). Email Derek directly for questions in regards to your workouts, nutrition, training and more. He is here to support you through this process of becoming the strongest possible cyclist and human.

Email Derek

Start Moving Forward

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