Strength Training For Cyclists
There is a vast amount of research evidence showing that traditional strength training (ie.resistance training with weights) improves cycling performance. Even if performance is not your top priority, it’s positive effects on injury prevention, bone density and body composition make it morethan worthwhile.
As we get older we lose muscle mass and strength, termed sarcopenia. Muscle mass decreases by 3-8% per decade after the age of 30, with a greater decline in fast-twitch (Type II) fibres, hence the need for strength training to prevent a decline in performance. This is particularly relevant for masters athletes and women, especially those approaching menopause.
It is much more efficient and easier to train strength in the gym rather than on the bike; some may even argue that you can’t really get true “strength” gains (as opposed to strength endurance) on the bike. Changes that occur with strength training are either myogenic - within the muscle structure itself (hypertrophy, increasing stores of ATP, glycogen, creatine phosphate) - or neurogenic - the connection between nerve and muscle. With repeated neural stimulation of muscles, you recruit more available muscle fibres and movement patterns become more efficient and effective. For absolute novices, you may need to do a number of sessions on technique only to stimulate this neural patterning and set some sort of strengthening base (just like we do for cycling endurance base), before adding load.
Strength training should be specific and functional, matching the movements and positions ofcycling. Machine-based exercises, which tend to isolate a specific muscle group, can be good for beginners as they require less movement skill and may lessen the risk of injury. However freeweights recruit more muscles, especially the smaller stabiliser muscles, and require greater motor and core/trunk control.
A strength program should target not only the major power produces of the lower body, but also include upper body work to help prevent fatigue in the arms and core (and improve sprinting power). Single leg exercises should be incorporated (as cycling is essentially a single leg sport) which require more co-ordination, core and pelvic stability, and will quickly reveal any differences inleg strength that need to be addressed.
A cyclist’s strength training program is different than a bodybuilder’s and should avoid lifting to failure with high repetitions. The weight should still be heavy, one where fatigue is achieved within 4-12 repetitions. Twice a week is sufficient for gains to be made, and it may be worthwhile cutting down on-the-bike volume to prevent fatigue and gain the best adaptive changes, especially during base building periods.
Examples of exercises that may be in a cyclist program are:
Squat
Dead lift
Bulgarian split squat
Bent over row
Push up
Side plank rotations