STRENGTH TRAIN­ING FOR CY­CLISTS

LOSE IT! - - Contents - BY: CATHY MAL­HERBE

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

How:

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).

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.