strength training for cyclists
By Evan Lee
From the onset of autumn until last week, we’ve touched on some points of the off season cycling spectrum. From indoor training methods to admonishments to get outside and ride anyway, there’s no time like the present to get a new routine in the mix. You’re likely stressing your body less this time of year, so adding another stress factor will allow gains in strength.
Today we explore another option to ready you for the upcoming season: strength training methods.
bodyweight exercises
The easiest way to start is resistance using your own body weight. You don’t need any equipment, heck, you don’t even need a gym membership. Some of the best bodyweight exercises you can do are:
- Planks and all their variations
- Push Ups
- Squats
- Pull Ups
Resistance bands are another great tool to add to your arsenal. Resistance band training works much like weight training but without the need for a gym or the dangers of free weights (more below.)
Yoga and Pilates benefit your strength training regimen while also building better flexibility. Win win!
weight lifting
Many cyclists dismiss weight lifting because the general belief is that it will create massive muscle bulk, add body weight, and thus result in a slower cyclist. Nothing could be further from the truth. Low repetition, heavy weights is the path used to gain muscle mass. High repetition with low weights builds strength and defines muscles without adding major growth.
Getting into weight lifting, particularly free weights, are the next level up from body weight exercises. If you’re not a gym rat, there’s a difference between free weights and machine weights.
Machine weights are those stations in the gym that have plates stacked on a centrally located and guided post or rails that have cables attached. These machines are a safe and managed way to lift weights and are the way to learn proper form. It is much easier to do focused lightweight form-based routines on machines, which translates well to targeting cycling muscle groups.
Free weights are barbells and dumbbells, and kettlebells, too. Using free weights requires not only lifting and moving the weight but also balancing it. This extra effort utilizes more muscles than just the targeted group, the so-called stabilizer muscles. Free weight training does usually translate to bigger muscle gains since you’re using stabilizer muscles outside the targeted group.
- Squats
- Deadlifts
- Bench Press
- Military Press
- Rows
- Dumbbell / Kettlebell work
COMPLEMENTARY SPORTS
Learning a new sport is always a benefit, and when you can enhance your cycling shape via participating in it, what’s to dislike? All of these sports will utilize the major muscle groups used in cycling and the skiing pursuits in particular will aid in building up cardiovascular strength and VO2 max goals.
- XC Skiing
- Skate skiing
- Running / Hiking
- Swimming
- Yoga & Pilates
- Indoor Climbing