Workout of the Month - Squat for Watts

This month’s workout of the month breaks away from the bike! (Yes, it's true!) Instead, we're hitting the gym with barbell back squats. Squats are an excellent way to fortify your posterior chain and amplify core strength. This session is pivotal for boosting on-the-bike power, benefiting both sprint and endurance capabilities.

If you're new to strength training, consider starting with goblet squats—hold a dumbbell or kettlebell close to your chest and opt for a lighter weight. Aim for more reps (8-12) with 3 to 5 sets, using a weight that challenges you without compromising good form. Gradually increase the weight to build up to lifting heavier loads, contributing to maximal strength, neuromuscular power, and enhanced endurance. As you progress, you could be lifting up to 90-95% of your 1 Rep Max (1 RM) with multiple sets of 1 to 3 squats. It might not seem like much compared to a 6-hour bike ride, but these squats induce fatigue while building substantial strength.

In the gym, squats shouldn't stand alone. Incorporate various exercises to bolster leg strength and power, and don't neglect upper body strength—essential for countering age-related muscle loss and osteoporosis. Think push-ups and bench press, etc.

All our coaching comes with strength and conditioning, so that you can be fast, strong and lean. We also provide stand alone strength training for cycling and triathlon performance if you wish to pursue your own endurance training. Level up your strength, level up your ride!