Weight Training Sets
Weight Training For Cyclists by Sam Kennedy
Weight training for cyclists is a debated topic, it’s up to you to make your own decision. Try it, if it doesn’t benefit you, then you do not need to continue the regime.
Weight training for cyclists provides four main benefits:
1 – Accidents are all part of cycling, having a strong upper body will provide extra protection during Crashes, and help you avoid having to take recovery time off the bike.
2 – On fast descents, you will use a lot of upper body strength and stamina while cornering. Having stronger arm and core muscles will stop your muscles from fatiguing, allowing you to keep control over your bike during the descent.
3 – Having strong quads and hamstrings means you will be stronger during climbs, and you will also be able to sprint quicker.
4 – Having a rigid upper body means that more power gets through to the pedals, so your overall performance and efficiency will increase.
There are two main ways of undergoing weight training for cyclists: with equipment, and without equipment.
If you don’t own any equipment, there are exercises you can perform in the house and on your bike to increase your Muscle strength.
You can do pushups, sit-ups and ‘supermans’, anywhere there is a level surface. Those three exercises will strengthen your triceps, shoulders, abdominal and back muscles.
To perform a ‘superman’, lay face down on the floor, with your arms extended in front of you. Lift your arms and legs off the floor, arch your back, and try to keep your lower stomach the only part of your body touching the floor.
When on your bike, you can ride in a higher gear than usual, for one or two minutes, and repeat, this will increase your overall leg strength and stamina.
If you have your own equipment, or access to a gym, you can do rowing, squats, pull-ups, push-ups and weighted step-ups to increase your overall body strength.
Weight training for cyclists is different from how body builders and power lifters train, it is more of a combination between the two.
Weight training for cyclists at the beginning of the season should be completed with weights which you can only manage 6 repetitions with. You should only perform 1 or 2 sets, since this puts a lot of strain on your muscles and joints.
Weight training for cyclists towards the end of the season should be performed with lighter weights which you can complete 12-15 repetitions with, completing 3 – 5 sets, this reduces the chance of injury right before the start of the season.
Without a well planned cycling training plan, weight training for cyclists is more or less a complete waste of time.
I highly recommend the MyCycling cycling training program, it has been structured carefully, and is very easy to follow.
You can also read more of my articles, such as my one about how to choose a cycling training program.
About the Author
This article explains how weight training for cyclists could be beneficial during winter and pre-season training.
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