More and more cyclists can be found in the gym during winter, performing core stability exercises or strength training. As the days grow longer and the weather gradually improves, they disappear from the gym once again. Strength training in summer or during the racing season may seem counterproductive to a cyclist's training goals, but it is probably the smartest thing you can do.
For cyclists, focusing solely on cycling training is beneficial, but the repetitive cycling motion causes certain negative side effects that can limit performance if not properly addressed. When training for a specific goal, it is crucial to aim for a balanced physical development. A well-structured strength programme can help cyclists increase power, improve overall fitness, and prevent injuries.
Increase your power and improve your fitness
The difference between well-trained cyclists and professionals is often not their VO₂max but their maximum aerobic power, also known as endurance capacity. Strength training will not increase your VO₂max because your heart rate barely rises during strength training, but heavy strength training can boost your maximum aerobic power.
Prevent injuries and keep your bones strong
Injuries can be prevented by maintaining a balance between opposing muscle groups. The quadriceps and hamstrings are a good example of this. If the quadriceps are more developed than the hamstrings, various injuries can occur. Cyclists generally have well-developed calves, quadriceps, and glutes, but other muscle groups such as the core, back, and hamstrings are less developed. Strength training can reinforce these muscles, helping to prevent injuries.
Strength training is also an excellent way to increase bone density. Although cyclists are highly active, their skeletal structure experiences minimal load while cycling. As a result, bone density may decrease, increasing the risk of osteoporosis in later life. Strength training places stress on the skeleton, which can counteract this process.
Core stability exercises and strength training do not need to take much time
Many cyclists prefer to focus on additional cycling sessions, leaving no time for other forms of training. Endurance athletes, in particular, are still behind when it comes to strength training. Cyclists are only now beginning to realise that heavy strength training can significantly enhance performance. However, it is essential to continue strength training throughout the year. If you stop core stability exercises or strength training in spring, most of the strength gains will gradually diminish. This means that winter strength training alone has little lasting benefit.
Core stability exercises or strength training sessions do not need to take up much time. During the season, strength training sessions become shorter, with fewer exercises, fewer repetitions, more weight, and longer rest periods between sets. A strength session will then last between 30 and 45 minutes and can be done at home or in the gym. Core stability exercises also require little time.
More repetitions in preparation, heavy weights during the season
Many endurance athletes believe they should do a high number of repetitions with a light weight during strength training. The opposite is true—during the season, performing fewer repetitions with a heavy weight and taking long rest periods between sets provides the greatest benefit. Executing exercises powerfully and with proper technique improves muscle coordination, allowing for more efficient movement. Strength gains are also greater without an increase in body weight.
During the transition and preparation periods, it is better to perform more repetitions with a lighter weight. In these phases, the goal is to allow the body to recover from an intense season and prepare for the next one. This period is also ideal for incorporating a greater variety of exercises.
Strength training: when and how?
Ideally, you should dedicate 30-45 minutes to strength training twice a week, either at home or in the gym. If this is not possible, once a week is better than nothing. Perform these sessions on rest days or in the morning if you plan to cycle later in the afternoon.
It is best to start strength training during the preparation phase. Initially, focus on the number of repetitions rather than the weight. By performing a variety of exercises, you engage all muscle groups, building a solid foundation for heavier training later on. Aim for technically sound execution of exercises. In the beginning, you will notice rapid progress.
Strength training in preparation for the cycling season
During the preparation phase, it is best to perform 2 sets of 15 repetitions with a relatively light weight. Rest for about 30 to 60 seconds between sets. Move the weight quickly, hold briefly, and then return to the starting position in a controlled manner. Ensure proper technique. Choose exercises targeting the calves, thighs, glutes, core, back, and upper body.
Strength training during the cycling season
As training becomes more specific and less time is spent in the gym, it is important to lift heavier weights. However, make sure you have mastered the exercise technique. Perform 3-4 sets of 4-6 repetitions with a heavy weight, resting for approximately 3-4 minutes between sets. The number of different exercises you perform should also be reduced. Choose compound exercises that target multiple muscle groups, such as squats, supplemented with core exercises with a higher number of repetitions and lower weights.
Note: These are example workouts! You are always responsible for your own health and safety!
