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Strength training for cyclist.
Will increase power or improve base fitness during the winter or prepare for a hilly cycle sportive race etc.
Avoid body bulk unless you are a track sprinter.
Road cycling requires endurance & strength. You can still gain strength without gaining weight.
Larger muscles do create more power but are heavier and fatigue much quicker.
Extra body weight or muscle mass slows down longer accelerations out of a corner.
Power to weight ratio is more important it is this that improved cycling performance.
Cyclist training 5 or more hours with a good healthy diet do not gain large muscles by adding weight training to their training regime.
All the following strength exercises are relevant to cycling.
Some of the world’s best cyclist is very flexible you just never see them stretch.
Flexibility improves posture and range of movement of the joints needed to avoid injuries and tight muscles which inhibit performance.
Consistency is the most important ingredient in improved performance so if you fail to stretch you will get more tightness and be more prone to injuries.
Flexible muscles will produce more power.
Compare this to a cycle chain that is not oiled becomes stiff and makes it much harder to pedal or use more energy for the same speed.
Muscles are different but react in much the same way.
Stretching
After a 5-10 minute warm up increasing the body’s temperature with easy aerobic exercise.
Spin bike, tread mill rowing on concept 2 or cross trainer or easy running then you are ready to stretch.
Breathe gently and stay relaxed doesn’t force a stretch.
Stretch enough to create a little tension NEVER PAIN because you will pull a muscle over stretching.
Swiss ball for bike strength and core fitness
Russian Twist works the abdominals & Oblique’s
Sit with bum on a Swiss ball feet flat on the ground rotate hips left then right at 45 degrees as a gentle warm up.
Smooth movement avoids jerky or strop start movements.
Progress to a medicine ball or dumb bells 1-5kg.
WARNING
Anyone with a back problem should NOT DO This exercise also seek expert medical advice from your doctor or specialist relating to your individual complaint before proceeding.
Repetitions
10 -12 reps each side repeat 2-3 times
Progress to lifting feet offs the ground – you may only be able to complete 4-6 then progress to 10-12 reps 2-3 times.
Once achieved increase weight of dumb bells medicine ball etc
Hamstring stretch
Muscle group -back of thigh
Hamstrings shorten or tighten during repetitive cycling movements and being in a cycling position.
Repetition
Specific muscles Hamstrings (back of thigh)
Lay on gym mat with one knee bent and the other leg extended and locked out in front of you.
You then gently lean forward causing a stretch at the back of the leg.
Repeat with opposite leg and see if one leg is tighter than the other.
Repetitions
Hold stretch for a minimum of 15 to 30 seconds then repeat with other leg.
Repeat 3 times each leg.
Hip flexor stretch
Tight adductors (the hip joint area) tighten from cycling and can cause back problems.
Kneel on both knees push left leg back and onto a cushion or books the height of a ream of paper.
Keep up right while pushing the hip forward to stretch the flexor muscle.
If the area is tight this movement will be uncomfortable
Repetitions
Hold for 20-30 seconds then repeat with other leg.
Aim to progress to 3 stretches with each hip flexor
Core fitness, stability and strength
The core is like the trunk of a tree it holds the branches up high.
Leaning over the bike can make your core weak which results in a reduction of power.
Unless you complete core you are likely to lose power if you cycle more than 3 times per week.
Good core allows you to remain stable on the bike which allows you to create more power. Also core allows you to remain in the aerodynamic position for longer.
Plank
10-30 seconds with 15 seconds recovery repeat 2-4 times
Swiss ball
Lean with shoulders and back on the Swiss Ball, keep back flat and feet on the ground lift head slowly without using momentum similar to sit up
(If looking at you and your right shoulder make the letter N shape Swiss ball left part of the N your flat body the top part of the N and your legs the right part of an N.
Progress the above by to lifting knees closer to your body and lifting them off the ground.
Single Cycle Leg strength
Single legged squats
12-15 reps 2-4 times with 15 seconds recovery.
Lunges
Lung forward both feet facing forward knees behind balls of feet and hold before legs start to shake or ache
Repeat 2-6 times each leg. After a hard cycling session expect fatigue to occur in 25% of your normal time, this is perfectly normal.
Progression is holding lung for the same time for each repetition
(15 seconds up to 6 times each leg (90 seconds) rather than 19 -20-16 12 -9 then 8 seconds (84 seconds)
Progress to using dumb bells when you Lung.
Single leg squat
Stand on one foot with other leg in front of you.
Keep body upright with tall posture & with straight back, leg in front of you extend out and move down slowly with foot on the floor. Keep raised foot 5-10cm off the ground.
Hold to count of 3-5 then slowly rise again
Repeat with other leg
Repetitions
2- 4 reps take 30-45 seconds rest
Single leg lung to wall
Improved Gluteals Hamstrings and Quadriceps & calf
NEVER ALLOW FRONT OF KNEE TO GO IN FRONT OF TOES AIM TO KEEP KNEE ABOVE BALL OF FOOT- Never do this exercise if you have knee problems
Careful you do not slip always use suitable stable shoes rather than socks that may slip and cause you injury.
Use common sense STOP if you experience PAIN. Get an expert to show them correctly so you start with good technique.
Repetitions
3 sets each leg. Aim to hold lunge for 30 seconds or the same time for each rep (15-15-15 seconds) then take 30-45 seconds rest
Caution when using a Swiss Ball
Use a soft mat under the Swiss Ball Make sure you are away from sharp objects or hazards etc when using a Swiss ball should you lose balance and fall off front back or either side.
Swiss Ball Bridge for core fitness
Improve abdominals core and shoulders.
Lay on Swiss Ball with shoulder blades and feet on the floor raise up arch back for a count of 10 then slowly lower. Use arms either to balance or place on your chest.
Repeat 3-5 times resting for 20-30 seconds.
Swiss Ball superman position
Start with facing down on top of Swiss ball with stomach & chest touching ball & feet on the ground facing the ball.
Raise left or right arm or both use one hand to balance until you improve core fitness.
Improve back gluteals & rear shoulders hamstrings
Start with the ball under the stomach/chest area and the whole body extended, then alternate raising the arm and leg on opposite sides (e.g. right arm and left leg) while maintaining balance. Until you're confident with balance, you can keep the inactive hand on the ground.
Repetitions
3-4 sets 15-30 reps depending on you ability. Aim to complete the same number for each rep. Recover for 30 seconds.
Muscles used include Gluteals hamstrings quads required for generating power into the pedals.
These strength exercises aim to improve the ability of the quads, hamstrings and gluteals to put more power through the pedals.
Start as you mean to continue seek expert advice first to be shown how to carry out all of the above.
This web site is not responsible for any injury or death by carrying out the above excercises.
If in doubt leave it out.
Life is too short to be in cottom wool all your life!