TRAIN SMARTER. ADD STRENGTH TRAINING!

As a certified personal trainer, I am often asked about strength training for cyclists.  Do cyclists need to weight train?  Do cyclists need to work on muscle endurance and strength? Do we need to work on our core?  Why should we train our legs – don’t they do enough when we ride our bikes?

Opinions vary, but from my experience; both as a trainer and 4-time IRONMAN® finisher I’ve found the answer is a definite yes!  

Stronger arms? Why me?

Most of the attention in cycling is focused on legs and lungs, understandably so. But think about it: strong arms can also play an important role in your on-bike performance, mostly when it comes to fatigue and endurance training/rides. Having stronger arms can reduce metabolic stress while riding; while stronger muscles can help remove lactate from a rider’s system while riding rather than producing it. What does this mean? It could mean that a cyclist has more energy on long rides and more power for steep climbs. Who wouldn’t want that?

The key, I believe, for cyclists and weight training is – stay away from the “old school” bodybuilding machines and keep it simple, fun but efficient.  Try to do two strength sessions per week - try working with a personal trainer or a TRX session or even better, both.  Throw in a yoga session to improve flexibility, balance and injury-free training.  Add your strength training but make it “the icing of the cake” instead making it a burden to bear and a guaranteed failure.

A few of my best strength training tips:

Try 3 sets of 12-15 REPS of the following exercises, 2-3 times a week, using simple dumbbells.  The weight should be at about 75% of the maximum weight you can comfortably lift and manage.

Suggested exercises:

• Hammer curls work your bicep muscles.  It’s a great exercise to mimic pulling on the handlebars while climbing.

• Supine tricep extensions (overhead) isolating your triceps to reduce long-ride fatigue. 

• Pushups, a simple but very effective exercise to add strength to handlebar stabilizing muscles.   Pushups can also be added as tricep pushups but keep your elbows close to your rib cage and start doing them on your knees if on your feet will not allow you to perform at least 10 REPS.

Every cyclist should be able to fit something like this into their training routine.  The benefits speak loudly and for themselves.

Core … Core … Core … 

One important piece of advice is to always think about strengthening your core while training. It makes the long riding days so much easier because you tire less easily in the back, shoulders and neck - areas cyclists typically have problems with. Most yoga classes focus on core strength, or just add a couple of core-strengthening exercises to your training day if yoga is not for you.

Here are 3 of my favorite core-strengthening exercises I always like to share:

• The full PLANK: The plank builds the strength and muscular endurance you need to ride powerfully in the drops or in an aero position long after others have surrendered to the top of the handlebar.

• The Scissors Kick: A comprehensive movement that connects key cycling muscles, the kick also builds inner-thigh muscles, which help you achieve hip, knee and forefoot alignment for a proper and efficient pedal stroke.

Supine with your legs extended in front, arms by your side, palms down. Knees slightly bent, raise your legs off the ground about half a foot to start. Keep your legs straight with knees slightly bent, lift one leg upward until it is at a 45deg. Angle. Lower the leg that is raised while raising the other leg that is lowered, keep your heels off the ground at all times. Continue to alternate legs in this scissor fashion for one set. 

• The Power Bridge: In addition to stretching the hip flexors, often extremely stiff in cyclists, the bridge strengthens the link between your lower back and glutes.

Lying on your back, bend your knees and place your heels near your glutes. Arms are at your sides, palms down. Squeeze your glutes, raise your hips off the floor and push up from your heels to form a straight line from shoulders to knees; toes come off the floor slightly. Hold for two seconds. Keeping your toes raised, lower yourself three-quarters of the way to complete one rep. Do 20 REPS.

Got legs?

Finally, don’t ignore your legs while training for your big ride events. Too often cyclists have strong quads and weak hamstrings.

Here are my suggestions for a strong and muscularly balanced lower body:

• THE LUNGE (12-15 REPS per side, 3 sets):Strengthens hips, butt, and fronts and backs of thighs.

• SINGLE LEGGED PEDALING … on your own bike

(30-60sec. per side, add 5 sec. each week until you reach 60sec.) Strengthens hips and backs of thighs; also teaches muscle memory for smooth pedaling.  Do 5 sets.

• Stability Ball Hamstring Curl

Strengthens and stabilizes abs, butt, hips, hamstrings and knees. Do 15 REPS, 3 sets.

Strength training can provide substantial increases in power for short anaerobic bursts such as short steep climbs and finish line sprints with little increase in the size and weight of the muscles.  

What is the Answer?

Every cyclist can benefit from strength training, especially individuals who are relatively new to the sport or not highly trained.  Even advanced cyclists, however, will gain general fitness, be it an improvement in strength or endurance. Every cyclist can use more balance, flexibility and core strength. Strength training, TRX & yoga mix up the fun of every cyclist’s training. 

‘Whatch’a thinking? Make sense or non-sense?’

Have fun and stay safe – happy pedaling !

If you have questions, please contact Petra at petra@speedmadison.com