Strength Training for Cyclists
Written by Jon Bula: Masters Athlete, Cat 2 Cyclist, MSc in Exercise Physiology
With the Fondo and bike park seasons coming to a close it’s time to start thinking about getting back into the gym and lifting some weights! Yes, cyclists absolutely need to strength train.
The reasons behind why cyclists should lift weights are well established. If your goal is to ride more, ride faster, remain injury free, improve your performance, shift your body composition, combat the effects of aging, have more endurance, be stronger at the end of a ride/race then strength training is for you.
There has been ample research done on the benefits of strength training for endurance athletes and cyclists specifically. Here are a few examples:
- Improved leg strength and power. In this study a group of cyclists training for 12 weeks and then participating in a racing season for 13 weeks were divided into two groups based on training. One group only did endurance training, while the other included strength training as well. During the competition phase, those who did strength training had significantly greater improvements in leg strength power as compared to the other group.
- Faster, more powerful race finishes. In a similar study, cyclists were again separated by endurance training only and endurance along with strength training. The test at the end of the training period was an endurance ride ending in a sprint. Those who strength trained had lower heart rates and rates of oxygen consumption during the sprint. They also had more power (https://pubmed.ncbi.nlm.nih.gov/19903319/).
- Increased force, efficiency, and endurance. Another project measured several other factors in two groups that used either endurance or endurance and strength training for race preparation. The strength training group saw big improvements in cycling economy, work efficiency, time to exhaustion, and development of force. All of these were significant compared to the control group and helped improve cycling performance
As we age, strength training becomes increasingly important. We know that muscle force production decreases with age and lifting weights is key to minimizing this decline. Stronger muscles create more force which equals more watts!
Strength training for cyclists doesn’t need to be complicated, in fact I would encourage you to keep things relatively simple. Focus on free weights and fundamental movement patterns. Squat, lunge, step up, hip hinge, push up, pull up, planks and side planks are great examples of foundational type exercises.
It makes sense to focus a little more on strength training in the colder months when you are riding less. Some road cyclists may find that during the heavy volume summer months they quit strength training entirely. This is fine for the most part. I would still recommend maintaining flexibility and core strength work. For mountain bikers due to the physical demands of technical trails, I would recommend that you continue strength training year round. More volume of lifting in the off season with maintenance work during the riding season.
Exercise technique is paramount when lifting weights, and the heavier you are lifting the more critical it becomes. I highly recommend getting some professional help from a qualified trainer to dial in your lifting techniques. High load strength work has a really positive effect on strength gains as well as improved levels of key hormones involved in recovery and muscle building.
It is extremely difficult to get ‘bulky’ from lifting weights a few times per week while maintaining endurance training. Typically the opposite is true; weight training promotes fat loss along with some lean muscle gain. This has shown to both increase power and endurance for cyclists.
The tendency for most cyclists is to ride more in order to improve their fitness and speed, but if you add some proper strength training you will be in a much better position to actually make these improvements happen. If you find yourself stuck and unable to improve your cycling fitness/endurance, add in some more weight training and I guarantee you will push past some of those current upper limits.
If you are looking for expert training advice, or to work with trainers experienced in helping endurance athletes book a free consultation.