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// TOPICS COVERED

(00:00:00) Welcome!

(00:00:59) Jonathan’s Strength Training Confession

(00:02:22) Listener Questions: Strength and Priorities

(00:05:35) Are Athletes Overthinking Training?

(00:14:38) Finding Time for Strength Training

(00:21:46) Minimum Effective Strength Work

(00:27:21) Daily Hangs for Cyclists

(00:30:27) Core Training and Single-Leg RDLs

(00:37:05) Weight Loss, Protein, and Discipline

(00:42:26) Do Strong Cyclists Need Strength Training?

(00:50:32) When Bodyweight Training Isn’t Enough

(00:53:15) Ranking What Matters Most

(00:56:50) Heat Training and Sauna Mistakes

(01:03:29) Unbound 200 Predictions

(01:09:41) Are 32-Inch Wheels the Future?

(01:19:35) Lael Wilcox’s World Record Prep

In this episode, Coach Jonathan Lee brings on Derek Teel of Dialed Health to break down why strength training for cyclists matters, how to actually fit it into a packed training schedule, and why simple, consistent work beats an overbuilt “perfect” plan every time. They use Coach Jonathan’s Leadville 100 prep as a real-world case study, covering how to add practical core, single-leg strength, hanging, and stability work without derailing bike training, plus how to prioritize the overwhelming list of marginal gains like nutrition, sleep, heat training, skills, bike maintenance, and chain waxing. They also answer athlete questions on whether naturally strong cyclists still need structured strength training, when bodyweight exercises stop being enough, and how strength supports durability, posture, power transfer, and long-term health. The conversation wraps with rapid-fire cycling tech and racing talk, including Unbound Gravel predictions, 32-inch wheels, tire and equipment tradeoffs, and how Derek is helping ultra-endurance legend Lael Wilcox prepare with strength training for her around-the-world record attempt.

// RESOURCES MENTIONED

- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator 

- Derek’s Instagram: https://www.instagram.com/dialedhealth

- Episode 437 w/Derek: https://youtu.be/rq3YIA4FoPE?si=2AW4IPfu_jgUFZ7a

- Episode 557 w/Derek: https://youtu.be/s08cTVUXCIA?si=FGzfXu7UZ3aJ254q 

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