Strength training for cyclists. Should we?

Strength training is an essential component of a well-rounded cycling training program. It can help improve your power, endurance, and overall performance on the bike. Here are a few tips to consider when incorporating strength training into your routine for cycling:

1. Focus on compound exercises: Compound exercises work multiple muscle groups simultaneously and are more functional for cycling. Include exercises such as squats, deadlifts, lunges, step-ups, and push-ups in your routine.

2. Prioritize lower body exercises: Since cycling primarily uses the lower body muscles, focus on exercises that target your quadriceps, hamstrings, glutes, and calves. Leg presses, leg curls, and calf raises can be beneficial in building strength in these areas.

3. Include core exercises: A strong core is crucial for stability and transferring power efficiently from your upper body to the pedals. Incorporate exercises such as planks, Russian twists, and bicycle crunches to strengthen your abs, back, and obliques.

4. Don't neglect upper body training: Although cycling is primarily a lower body activity, having a strong upper body can provide better stability, posture, and overall athleticism. Include exercises like rows, shoulder presses, pull-ups, and chest presses to maintain balance and reduce the risk of imbalances or injuries.

5. Start with bodyweight exercises: If you're new to strength training, begin with bodyweight exercises to develop proper form and technique before progressing to weighted exercises. This helps build a foundation of strength and reduces the risk of injury.

6. Gradually increase intensity: As you become more comfortable with strength training, progressively increase the weight, repetitions, or intensity of your exercises to continue challenging your muscles and promoting growth.

7. Allow for recovery: Strength training causes muscle breakdown, so make sure to give yourself adequate recovery time between sessions. This allows your muscles to repair and grow stronger. Don't forget to integrate rest days into your training schedule.

Remember, it's essential to make sure the program you are following is a fit for you. We recommend that your contact us to receive a spoke plan from our physiotherapist, Sophie Marr. With over 10 years of experience in private practise with endurance athletes and working in professional football, she is very well placed to ensure you are strong and ready to excel in your sport.

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