Strong for the saddle

Do these circuits at home or the gym to be faster and more injury-proof on the bike

Nothing beats time in the saddle for improving your cycling, but with the NHS now advising two strength sessions a week for general fitness, and recent research highlighting the benefits for cyclists (see issue 108), there has never been a better time to embrace off-the-bike training.

Strength training is a crucial part of every pro’s arsenal, but this hasn’t always been the case. Despite their status as elite endurance athletes, previous generations had a higher propensity for osteoporosis later in life, having never done the load-bearing work required to increase their bone density.

‘People think strength training is all about building muscle to ride faster, but it’s also crucial for correcting imbalances and preventing injury,’ says coach Richard Lord from Espresso Cycle Coaching. ‘A total-body strength training programme will challenge your neuromuscular system and make you more economical on the bike. It will also help improve your handling skills, keep fatigue at bay, minimise aches and pains and boost recovery.’

You don’t need to spend endless hours in the gym lifting heavy weights to see the benefits either. ‘Circuit training is a great way to incorporate strength sessions into your weekly routine,’ says Lord. ‘You can easily perform an effective circuitbased workout at home, with minimal equipment, in 30 to 45 minutes. It’s especially practical during the winter when you’ll likely be spending more time indoors and less in the saddle.’

The tailor-made cycling circuits on the following pages provide everything you need to kick-start your strength training and hit the ground running in 2021.

‘You’ll definitely notice the benefits in your riding,’ says Lord. ‘Just four weeks of quality strength training will make a big difference.’

‘A total-body strength training programme will challenge your neuromuscular system and make you more economical on the bike’

To find out more about strength training for cycling, visit espressocyclecoaching.com

This circuit features a range of exercises that target all the major muscle groups and movement patterns required to correct imbalances, build bike-specific strength and reduce the risk of injury. What’s more, they can all be performed safely and easily at home with basic equipment – no gym membership required.

‘Doing these six exercises back-to-back with minimal rest will help keep your heart rate elevated throughout the workout, improving your aerobic and anaerobic fitness and building endurance and explosive power,’ says Lord. ‘Once you’ve completed the reps for all six exercises, rest for 60-90 seconds then repeat for a total of 3-5 rounds.’

If you’re new to strength training, start by performing this circuit twice weekly for 3-4 weeks, leaving at least a two-day gap between sessions. Once you’re comfortable with this, replace one of the sessions with our second circuit workout over the page.

1 Bodyweight squat

A classic compound exercise that works all your major leg muscles and replicates the hip and knee extensions you perform when you’re pedalling.

• Stand with your feet just wider than shoulder-width apart and

your toes pointing outwards slightly.

• Keep your back upright and weight on your heels.

• Squat down until your thighs are at least parallel to the floor. • Drive back up through your heels. Perform 15-20 reps Expert tip: ‘To maintain a strong stance, imagine that you’re standing on a big piece of paper and trying to tear it apart with your feet,’ says Lord.

2 Plank

This move strengthens your core, which helps to reduce the risk of back pain and discomfort during long rides.

• Get your body in a straight line from head to heels, with your elbows beneath your shoulders and your head looking down. • Hold the position without letting your hips sag. Hold for 30-60 seconds

3 Split squat

By isolating each leg, this exercise helps to improve hip stability and improve power transfer and efficiency when pedalling.

• To get into the starting position take an exaggerated step forward,

slightly lifting the heel of your rear foot.

• Slowly lower yourself towards the ground by bending both knees, keeping your spine in a neutral position and ensuring your front knee doesn’t pass your toes.

• Return to the starting position and complete the prescribed

number of reps before switching your stance to the opposite side. Perform 12-20 reps on each leg Expert tip: ‘Once you’ve mastered the split squat with correct form, try holding dumbbells in each hand,’ says Lord. ‘This will increase the resistance and difficulty.’ 4 Mountain climbers

This exercise improves hip mobility, which helps to activate your hip flexors and stave off fatigue when you’re riding out of the saddle.

• Assume a press-up position with your body straight from head

to heels and hands beneath your shoulders.

• Bring one knee in towards your chest, now jump that leg back

while bringing the other knee in.

• Pump your legs back and forth explosively while keeping your

body as steady as possible. Perform 12-20 reps per leg, alternating sides 5 Swiss ball hamstring curl

Many cyclists suffer from weak, injury-prone hamstrings. This move will strengthen them and help balance out muscle strength with your quads.

• Lie on your back with arms outstretched and palms facing down. • Place your heels on the Swiss ball and squeeze your glutes to raise

your hips so your body is in a straight line from shoulders to heels. • Drag the ball towards you by bending your knees and lifting your

hips then slowly return to the starting position. Perform 12-20 reps

If you don’t have a Swiss ball, replace this exercise with glute bridges, where you lie on your back with your knees bent and feet flat on the floor then raise your hips until your body forms a straight line from shoulders to knees. 6 Press-up

This exercise is perfect for strengthening your chest and triceps muscles, both of which will help improve your bikehandling ability.

• Start with your hands shoulder-width apart and your body

straight from head to heels.

• Lower yourself until your chest almost touches the floor and

press back up without letting your hips sag.

• Try to keep your elbows reasonably close to your body. Perform 6-12 reps

Expert tip: ‘If you can’t complete a minimum of five press-ups with good form, start by resting on your knees rather than your feet to build up the required strength,’ says Lord.