Also, I’ve been racing for 21 years. I think that cycling is both wonderful and horrible for the body after many years. Cycling, by itself, makes one weak and injury prone as we age. Weight lifting can help that. I feel less neck, back, and shoulder pain when I’m physically strong.

Lastly, I race in the midwest and it’s nearly all crits. I’d much rather be physically strong than super light in this region. I also think it may help one be a bit more robust throughout a long season.

Just my opinions. Thanks!

Thanks for response.

If he has learned proper squatting style, there is no problem in heavy lifts with 3 to 5 reps.

It is difficult to say what is a realistic goal since I don’t know the rider. Doing squats with 1 x own weight should be realistic for most athetes and I have athetes lifting more than 1½ x own weight, but don’t focus too much on the absolute values. Personally I tell my riders to focus on explosiveness in the lifting phase.

Is your 12 week strenght program ok for a 16 yrs old cyclist. Ended season was 22 race days with stage racing too. He trains with powermeter on his bike and has done free weight training in 2 earlier training seasons (mostly easy to medium weights, technique training).

Are sets with 3-5 reps too hard for 16 yrs old? What would be good level to target to in squat? 8 x 3 x own weight? More than own weight?

Thanks for your excellent site.