Benefits of strength training for cyclists.
As cyclists, we are renowned for thinking that our performance improvements will come solely from riding our bikes more, riding harder or going further. However, that simply isn’t the case.
Strength training is an important addition to your bike training regime for several reasons; not only will it enhance your performance and help to prevent injuries, but it will also improve your overall cycling experience and make it more enjoyable. Here I will explain to you why.
Us cyclists obsess about watts, FTP and power output, and I can tell you now, that strength training will improve this. Fact! By working on improving strength in your legs, core and glutes (your posterior chain) it will allow you to generate more power during each pedal stroke.
This increase in strength and power will also help you when climbing, enabling you to tackle steeper and longer hills with more power and less fatigue by the time you reach the top.
If you are a racing, that increased strength and power will contribute to better sprinting capabilities, crucial for breakaways and Cavendish style sprint finishes!
Strength training is also incredibly beneficial for improving overall muscular endurance and building fatigue resistance. Strong muscles produce higher power outputs for longer periods of time and allow you more sustained efforts, with less fatigue.
As well as improving your power outputs, strength training can also improve your peddling efficiency. The increased muscular strength allows for more efficient transfer of force through the pedals, improving overall cycling efficiency. It can also help to refine and improve the consistency of your pedal stroke, making each stroke smoother, more effective and more energy efficient.
Getting injured is every athlete’s worst nightmare however, incorporating strength training into your routine helps correct muscle imbalances and weaknesses, reducing the risk of overuse injuries. Having stronger muscles around your joints, also helps to improve stability and reduce the likelihood of joint injuries as well.
Back pain can be a common niggle for us cyclists and whilst allot of this can be down to your bike set up, working on your core strength and stability can reduce the strain put on our backs. Introducing some simple core and lumbar exercises can make your riding a lot more comfortable and pleasurable.
Talking of your core; when on the bike, a strong core helps maintain proper posture and control of the bike itself, which is essential for efficient riding and bike handling, especially during technical descents, or in adverse weather.
As well as the great improvements to be seen on the bike, lifting weights can have a good impact on your overall health and fitness. One of the biggest factors is improving bone density, which is particularly important for cyclists who may be at risk for bone density loss due to the non-weight-bearing nature of cycling.
Did you know that the more muscle you have, the more calories you burn at rest! Strength training doesn’t only promote an increase in muscle mass but also boosts your metabolism and can contribute to better overall health and weight management.
As with any physical exercise, strength training can enhance our mood, focus and discipline, improving our overall mental health. By overcoming the challenges of strength training, it can help to improve mental resilience and build confidence – both beneficial for the psychological demands of cycling.
In summary, incorporating strength training into your cycling regimen can lead to significant improvements in performance, efficiency, and injury prevention. It complements the aerobic and endurance aspects of cycling by building the muscular foundation needed for power, stability, and overall fitness.