Pedal Power
Shane Lyons on the simple exercises to make you a stronger and faster cyclist
Shane Lyons takes you through a few simple exercises to build your strength in the saddle
AS TIME goes by we are starting to see more and more endurance athletes hit the gym, so is it time for cyclists of all levels to embrace strength training and take their performance to the next level?
Without going all sports science tech on you, the SAID principle (specific adaptation to imposed demand) means that to get better at cycling, you have to cycle. There isn’t away around that, just get on the bike and put in the time.
But what about that little competitive instinct inside you that wants to get better, that wants to hit a new PB but keeps banging its head off the proverbial performance ceiling?
More and more recreational and competitive cyclists are discovering that incorporating some form of strength training allows you to use your existing muscles more efficiently, tap into power you didn’t have before, and perform better in general.
Weights are ideal for overloading your muscles and taking them to a level previously undiscovered. Overload, which in effect means a greater-than-normal stress or resistance, is difficult to achieve through your normal on-bike training and intervals. You can miss out on the rapid recovery benefits, strength-building and injury prevention that come with it.
The big plus is that you can really target the main cycling muscles (quads, hams and glutes), as well as the supportive muscles around them, in particular your core muscles that give you more resilient, fatigue-resistant power on the bike than you’d get from several hours of cycling.
A quote from the Great Britain cycling team sums it up nicely: “Strength work will make you faster on the bike but it will also deliver a host of other benefits. It will slow and even reverse the loss of muscle mass associated with ageing, improving strength, health and facilitating weight control. It will improve bone health, specifically bone density, which is an issue even for Grand Tour riders. Finally, by being more robust and resilient, you will be less likely to injure yourself lifting the kids out of the car, carrying shopping or working in the garden. Less time laid up with an injury means more time out on your bike.”
So what are the exercises you should be doing? Firstly we have to look at the main muscles being worked. In cycling these are the muscles around the hips and upper thighs, with a lot of stabilisation from the core muscles of the trunk. For anybody starting out in the gym it is a good idea to keep things fairly simple to create a good foundation for future progress.
Aim for about 8-12 repetitions and do four sets of each exercise, taking 60 seconds rest between sets. With the planks, start off working for 30 seconds and as the weeks progress increase it until you can do 60 seconds. Alternate between planks instead of taking rest periods as with the other exercises.
1. LUNGE (8-12 EACH SIDE)
Start off in a standing position with both feet hip-width apart. Step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
2. LEG PRESS (8-12)
Using a leg press machine, sit down on the machine and place your legs on the footplate directly in front of you at a medium (shoulder-width) foot stance.
As you inhale, slowly bend the legs and let the footplate come towards you until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the thigh muscles, go back to the starting position as you exhale, making sure not to completely lock out the legs.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done.
3. FLOOR BRIDGE (20 REPETITIONS)
Begin the movement by squeezing your glutes (in simple terms, clench your bum muscles) driving through your heels, extending your hips vertically into the air. Your weight should be supported by your upper back/shoulders and the heels of your feet.
Extend until your shoulders, hips, and knees are in alignment, then reverse the motion to return to the starting position.
4. PLANK
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible. Two tips to try to keep in mind are to try and keep your tummy muscles braced tight, and to clench your bum muscles tight for the duration.
5. SIDE PLANK
Start on your side with your feet together and one forearm directly below your shoulder. Brace your stomach muscles, clench your bum muscles and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.