Weight Training For Cyclists

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 don't need to continue the regime.

Weight training for cyclists provides four main benefits:

1 - Crashes are all part of cycling, having a strong upper body will provide extra protection during Accidents, 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 when 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 faster.

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 do not own any equipment, there are exercises you can do around the house and on your bike to increase your muscle strength.

You can perform push-ups, situps and 'supermans', anywhere there is a flat surface. Those three exercises will strengthen your triceps, shoulders, abdominal and back muscles.

To do 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.

While 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 perform rowing, squats, pullups, pushups 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 start of the season should be done with weights which you can only perform 6 repetitions with. You should only do 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 completed with light weights which you can manage 12-15 reps with, completing 3 - 5 sets, this reduces the chance of injury right before the beginning of the season.

Without a well planned cycling training plan, weight training for cyclists is more or less a complete waste of time.

By: Sam Kennedy

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I highly recommend the MyCycling cycling training program, it has been structured carefully, and is very easy to follow. You can read my other articles, such as this one on how to choose a cycling training program.