Weight Training Regimen for Cyclists

If your goal is to exceed your previous fitness level and line up this coming season with the best potential of doing well, a strength training plan is vital. The days of canned strength training plans and piling on the miles and hoping for the best results went out about a decade ago. Canned plans- you are a crit or road racer, why would you be following the same strength training as 40+ female triathlete?

 

• The benefits- Peak cycling performance requires balanced total body strength. The primary benefits that stem from a structured strength regimen are increased bone density, muscle endurance, increased time to exhaustion, increased lactate threshold and anaerobic power.  The bulk of the above changes come from strengthening the endurance muscle fibers, or slow twitch muscle fibers.  Lastly, the unnatural position of one’s body on the bike, coupled with the fact that the legs and hips do not move through a full range of motion can cause severe muscle imbalances. Weight training helps to counter act this process.


• Muscle Groups to Train- An effective strength training routine focuses not only on the cycling specific muscle groups but also focuses on upper body strength and stabilization. The essential muscle groups are listed below;

Lower body- The major muscle groups surrounding the hips, knees and ankles are the gluteus maximus, biceps femoris, semitendinious, semimembranosus, rectus femoris, and vastuus lateralis.

Upper body- Shoulders, neck, traps, triceps, and shoulders.

• Core- All of the muscles associated with your core are being worked while cycling.  Proper stabilization of the spine and pelvis by your abdominal muscles limits the loss of power that you generate from your lower body. Additionally, a sound core limits the risk of developing lower back issues and improves your breathing.


• Designing Your Program- The pillars behind your strength training plan should be centered on your cycling specific goals. Ask yourself, “What am I looking to improve?” A subset to this is to design your plan in a periodized fashion. This entails structuring your strength training plan in conjunction with your cycling events. A typical periodized plan follows the following precursors; Transition, stabilization, strength, power, and maintenance.

 

You can continue to do what you have always done, just know that you can expect to receive more of the same results you have previously yielded. However, if your goal is to exceed your previous fitness level and line up this coming season with the best potential of doing well, it’s time to try something new and proven! Stay tuned for more details on key exercises and the timing in which they should be implemented.  Or, if feel it’s time to take the next step, contact me directly at (845) 629-8299 so we can begin working towards your goals.