In last week?s issue of SHW I showed you how to use a strength training program to enhance your fitness for running/walking events. This issue, I focus on improving your strength when cycling.

Cyclists and runners once frowned upon the benefits of strength training; many believing it hindered their performance by adding too much muscle. Fortunately that thinking has changed with many elite and recreational cyclists now realizing the advantages to performance and overall health that a strength training program provides.

Strength training makes your muscles stronger, builds bone density, improves balance and co-ordination, and reduces the risk of injury.

Another significant benefit is that strength training helps improve your tolerance to lactic acid build up, allowing for better muscle endurance performance when you need it the most.

Some Useful Tips

1. Balance Is The Key. Plan your week of fitness by having 3-4 cycling sessions (either indoor or outdoor), plus 2-3 strength training sessions. Alternate your cycling days with strength training days to ensure adequate muscle recovery. If you feel too tired following a gym workout it will prevent a useful workout on the bike the following day. The key is to make the strength sessions challenging but not leaving you fatigued.
2. Pace Yourself. Allow your muscles to adapt slowly to your strength sessions. Use lighter weights at first until your body adapts to the new challenge. In this way you will be minimizing the risk of injury. Increase the weight by about 5-10% depending on your fitness and strength gains.
3. Mix It Up. Do the same exercises for the first 4 weeks before changing either the exercise or the weight. Begin with performing 15-20 repetitions for most exercises. Reduce the repetitions when you begin lifting heavier weights. Increase the reps for body weight exercises (i.e. push ups, crunches, lunges).
4. Remember Your Core. Always include exercises for your core. The core consists not only of the abdominals, but also the glutes, hamstrings and back.
5. Rest Time. Allow at least 24 – 48 hours recovery time between strength sessions. Fitness gains are actually made when you are sleeping or during active recovery (low impact exercising such as walking or slow swimming). Avoid exercising when you feel fatigued and ensure your diet is properly fueling your sport.

Program Suggestions

1. Legs
   • Squats ? either with an exercise ball, with weights or with one leg. Will produce strength and endurance in the glutes, hamstrings, quadriceps and calves.
   • Deadlifts ? perfect for the hamstrings and butt
   • Weighted Bridge ? Builds strength and endurance through the hamstrings and butt
   • Lunges ? The perfect exercise for legs and butt
   • Calf Raises ? Weighted Calf raises or the simple standing calf raises are excellent for building strength
2. Core
   • Reverse Crunches ? activates and strengthens the lower abdominals (transverse abdominus) important for stabilizing the hips and supporting the back.
   • Push Ups into T Plank ? strengthens the upper body and integrates the core with the upper and lower limbs.
   • Swiss Ball Bridge and Tucks ? An excellent core and lower body exercise that strengthens the legs, glutes, back and abdominals.
   • Crunches, Oblique Crunches, Flutter Kicks ? Strengthens upper and lateral abdominals
   • Lying Russian Legs ? Integrates core activation with upper and lower body
   • Supermans ? Activates the posterior chain (back, glutes, hamstrings and shoulders)
3. Upper Body
   • Lat Pulldown ? Strengthens your back and shoulders.
   • Bench Press ? Dumbbells or barbell press are excellent for building support and strength through the chest to assist the lungs obtain adequate oxygen when riding up hills.
   • Seated Rows ? Improves the so-called ?cyclist slouched back?. This exercise is necessary if you spend long hours on the bike.

   

Conclusion

As you continue practicing your cycling remember that it is also important for you to build adequate strength and muscular endurance to ensure a safe and enjoyable ride.

Strength training will develop better posture and rectify muscle imbalances that are common with cyclists.

Next week, we look at how strength training can improve your swimming style and endurance for the upcoming summer season of events.