9 STRENGTH TRAINING MYTHS BUSTED
When it comes to resistance training, falsehoods abound; here’s nine to let go of
Strength training can be intimidating. It’s often associated with big, muscle-bound dudes in multi-coloured spandex and vests, that look kinda fat compared to the typical mountain biker. So whether you are just dipping your toe into the world of mtb strength training for the first time, or even if you’re already hitting the gym, there’s a lot of information to absorb, most of which is conflicting. Given that no one wants to look like a newbie, we’ve put together the answers to nine of the most common questions that new lifters ask in order to get the most out of their training.
THE COACH WILL LIFTING WEIGHTS MAKE ME BULKY?
This is a common concern among cyclists and especially women, but it’s totally unjustified. Put simply, if getting jacked was as easy as going to the gym and lifting weights, everyone would look like Mr Olympia, and they don’t. In fact building a lot of muscle is remarkably difficult. It requires a much bigger commitment than hitting the gym for two sessions a week. The style of training and diet also play a massive part in getting massive, so there’s really no need to worry about getting too big as it simply won’t happen by chance.
CAN STRENGTH TRAINING REDUCE MY ON-BIKE FITNESS?
It certainly can. And if you’ve seen a big, heavy powerlifter trying to climb a set of stairs, it’s clear that you can have too much of a good thing. We’re not concerned with powerlifting, though. Adding two strength training sessions into your weekly routine will have a positive impact on your riding. You don’t want to replace riding sessions with strength training, however, otherwise your riding will suffer.
DO I NEED TO WARM UP BEFORE STRENGTH TRAINING?
Yes. It’s always a good idea to warm up before any strenuous activity and the secret to a good warm-up is in the name: you need to raise your body temperature. Stretching simply won’t cut it, so save that for when you’re done. A dynamic warm-up is a great way to take all of your joints through their full range of motion while getting a sweat on. It’s not the only way to prepare for lifting, though. Jumping on a rower or a stationary bike for 10 minutes will do the trick too. Also, starting with lighter weights and building up to your work sets will give you time to warm up and practice your technique.
AM I TOO OLD TO START STRENGTH TRAINING?
In short…no. There’s no upper age limit on strength training and lots of research shows that the benefits can be even more profound in ageing athletes. Yes, progress will be slower due to the increased time needed for recovery, but the benefits in increased muscle mass and bone density, extend well beyond the improvements it will make to your riding.
IS THERE AN IDEAL TIME OF THE DAY TO STRENGTH TRAIN?
Yes, whenever you can get it done. Seriously, forget the exercise science research studies, consistency trumps everything else when it comes to training. So if that means lifting before work, during work or after work, it doesn’t really matter. You just need to lift. That said, if you have enough flexibility in your schedule to choose when you train, there’s good evidence that strength peaks in the afternoon. Also, you need to consider your personal preference. Some people love training first thing in the morning, others loathe it. So pick the time that you prefer the most, as you are much more likely to stick to it.