21-12-2023 | Ella van der Veer

Strength training with weights - part 1

In the third installment of our strength training series, we delve into the realm of weight training. However, the goal isn't to sculpt a bodybuilder's physique but rather to enhance your capabilities as a cyclist.

Why weights?

Many cyclists are apprehensive about incorporating weight training into their routine, fearing they'll bulk up and become heavier. If only gaining muscle mass were that simple—many bodybuilders would envy such ease! Thankfully, it's not that straightforward, and touching weights won't turn you into the Hulk. The muscles developed through a targeted strength training program for cyclists contribute to increased speed, not a decrease.

Weight training is particularly beneficial for seasoned cyclists accustomed to a higher training load and those already following a structured cycling regimen. Novice cyclists can focus on core strengthening and mobility, as they face two primary risks: injury and overtraining. Injuries often stem from improper exercise execution, emphasizing the importance of guidance from a fitness instructor or someone experienced. Filming your workout can also aid in evaluating your form. Overtraining is another risk, especially for those unaccustomed to structured training. Gradually integrate strength training, avoiding excessive muscle soreness that could compromise the quality of your cycling workout.

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The significance of a well-structured schedule

Wondering how to craft an effective schedule? For someone dedicating up to 10 hours a week to cycling, allocating one to two hours per week for strength training is sufficient. Consider incorporating one session with weights and a plyometrics workout. This complements core and mobility training, which can easily follow cycling or strength sessions. Due to the low frequency per week, maintaining a comprehensive full-body schedule at the gym is advisable. Below, we provide two sample schedules that can be alternated.

The warm-up routine includes:

  • 5 minutes of cycling, rowing, or running.
  • 20 arm circles forwards and backwards.
  • 20 jumping jacks.
  • 10 lunges per leg.
  • 10 mountain climbers per leg.

Followed by specific warm-ups for strength exercises, starting with lower weights. Post-workout, engage in a cool-down, incorporating mobility exercises to expedite recovery and minimize muscle soreness. More details on this will be covered in a future article.

Strength training for cyclists

Training Schedule A

Bulgarian Split Squat

Three sets of 10-12 reps, focusing on the legs, hips, and core muscles. Emphasizes balance and coordination.

Romanian Deadlift

Three sets of 8 reps, primarily targeting hamstrings, glutes, and back. Essential for building power and stability on the bike.

Kettlebell Swings

Three sets of 10-12 reps, a classic kettlebell exercise balancing quadriceps development. Crucial in a quad-intensive sport like cycling.

Dumbbell Press

Three sets of 8 reps, targeting pectoral muscles crucial for the bike position. Use loose dumbbells to train shoulder stability.

Renegade Row

Three sets of 8 reps per arm (16 total), an ideal exercise combining core and back training. Enhances stability on the bike and power transfer during standing climbs.

Stay tuned for the next article covering Schedule B.

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