Strength Training for Cycling
Force is the cause of a change in velocity – if more force is applied, the change in velocity is greater.
I am passionate about Strength Training for Cycling Performance and believe that if you are an amateur or a professional cyclist, a year-round strength and conditioning programme is not only complimentary to your on-bike training, it is the key to unlocking your true potential.
Cycling is a power-based sport; the ability to create power (the watts you see on your cycling computer) is dependent on your ability to produce force from your pelvis. A weak, unstable pelvis leads to inefficient power production. A strong, stable pelvis, that works with your core, back and upper body will lead to greater force production through the pedals. You are only as strong as your weakest link.
Strength, the ability to exert high force, is the foundation of athletic performance.
Developing strength facilitates important neuromuscular adaptations in the body. With this foundation an athlete can convert their strength into explosive strength (the ability to exert force quickly – make the break or sprint to a win), or into strength endurance (the ability to sustain force output – TT your way to victory).
When the ceiling of your absolute strength capacity is raised, the capacity of all other strengths will increase as well (a rising tide lifts all boats). If you really want to see what your body is capable of on the bike, it’s important to raise the ceiling of your absolute strength. Your ability to accelerate out of corners, get into the break, win a sprint, attack on a climb depends on how much absolute strength you possess.
You need to develop your absolute strength in the weight room.
Why year round and not the usual off season 3 months? In short – what you don’t use, you lose. There’s no point in working hard to develop strength gains, only to stop and lose them before the season has even started.
Will I put on weight? Adding muscle mass whilst engaging in an endurance sport is very difficult. If you are lucky enough to be able to add 1 or 2 kg of lean muscle mass, you will see an increase in your performance on the bike.
I’ve never done strength training before, why would I want to change the habit of a lifetime? Strength training will give you a new dimension to your cycling, it will enable your body to recruit more of the muscle you already have (making you more efficient on the bike), as well as fire muscles more quickly (winning the sprint), and help you eliminate your physical weaknesses that cause power leakages (you probably have a stiff bike, so you don’t want to lose power from weaknesses and inefficiencies in your own body).
I hate the gym. That’s ok, you can make significant strength gains, that will transfer onto the bike, with a small selection of weights and resistance bands that you can use to train with at home.