STRENGTH TRAINING FOR CYCLISTS
Get a full body workout with these four moves
Traditionally, many cyclists were reluctant to include strength training in their cycling programme for fear of ‘bulking up’, which was thought to reduce cardiovascular performance. But recently it’s been shown that strength training has no adverse effects on aerobic capacity and actually enhances muscular strength, power and endurance. Strength training also helps to keep your muscles in balance and promote joint stability. The bottom line? You should include a strength-training programme (specific to your needs, of course) in your cycling training programme.
What are the benefits of strength training for cyclists?
1. Increases core strength, creating a stable platform for pedalling power 2. Develops lower limb muscle strength 3. Improves muscle balance 4. Improves upper body endurance 5. Strengthens connective tissues, reducing the risk of injury
Incorporate strength training into your weekly routine 2–3 times per week, with a 48-hour rest between sessions. Choose a weight that you can just manage to complete a set of 10–12 repetitions (the last 2–3 reps should be tough but should not compromise technique).