In this post we will follow up on our recent post 'A Scientific Approach to Strength Training for Cyclists', and set up some practical recommendations based on our experiences with years of planning strength training for cyclists, gravel riders and mountainbikers.
Strength training for cyclists can take a lot of different approaches - just as training planning for cyclists! The right approach depends on the rider's physical development needs and goals with strength training, as well as experience with lifting weights.
Below we will set-up some simple guidelines on how to implement strength training into your cycling training plan. These guidelines are based on our experiences from many years of theoretical planning and practical application.
First of all you can look at strength training from at least two different perspectives - the performance perspective and the resilience perspective.
In the blog post 'A Scientific Approach to Strength Training for Cyclists' we looked at strength training from a performance perspective, and how you can gain watts by implementing a highly structured strength training regime into your cycling training. Substituting a few hours of your normal weekly cycling training with two strength training sessions for approximately 10 weeks can improve your aerobic and anaerobic performance, resulting in more watts, improved efficiency and durability!
Right-left imbalances and performance
Strength training can also correct right-left imbalances and one-leg strength. It is quite common to see riders with differences in right and left leg power output. Typically because one side of the body is stronger than the other one. Either due to strength differences or reduced neural drive and muscle fibre activation. Balancing the body can improve overall power output, and reduce the risk of overuse injuries caused by right-left imbalances.
A recent study with well trained triathletes and cyclists looked into the effects of unilateral (using single-leg exercises) versus bilateral (using two-leg exercises) strength training on cycling performance, showing that unilateral training improves performance to a further extent than bilateral training. Thus, it makes sense to have some single-leg exercises in your strength training program, if you are looking for performance gains on the bike.
Strength training will also make a cyclist more resilient to big training loads, and reduce the risk of pains, e.g. lower back pain and knee pain, which are very common issues in cyclists, gravel riders and mountainbikers. It simply works because it makes the body stronger and more functional.
Core training and performance
What about core training? Is it beneficial as a cyclist? It would make sense as the core muscles are responsible for stabilising the spine and pelvis, it also generates and transfers energy from the centre of the body to its extremities. Therefore, by developing core strength athletes in general are expected to optimise their power output and ability to perform complex movements that require coordination, balance, and technical skills.
A study on core stability and cycling concluded:
'An athlete with a strong stable core will be able to transfer energy efficiently with more power and less stress distally - making for a productive, successful cyclist. An athlete with a stable core may decrease the likelihood of injury as a result of increased efficiency of movement.'
Another study on core and strength training in cyclists looked at the different effects of either core training or conventional strength training on cycling performance. Results showed that when it comes to performance gains (more watts!) conventional strength training is superior to core training only.
Overall takeaway
Based on the above results and statements it seem reasonable to conclude that proper strength training for cyclists, gravel riders and mountainbikers should include:
Heavy strength training that focuses on improving the physical capacity, by performing exercises targeting the muscle groups responsible for generating power during cycling.
Core training to optimise the effects of the heavy strength training, reduce risk of overuse injuries and improve coordination, balance and on-bike posture.
Practical guidelines and recommendations
In this section we will dive into how to plan and structure your strength sessions, in order to target leg strength, core strength and overall functionality.
The approach - From our experiences taking a functional approach to strength training programming is a good way to start, as the most important thing must be to have a body that is well-balanced in strength and functionality from right to left and from top to bottom. That being said, a cyclist for sure needs to be stronger in the legs than the upper body, but still it is useful to have some functional strength, mobility and coordination in the upper body to control and handle the bike. Further to withstand bad upper body posture during numerous hours in the saddle.
An overall structure of a strength session could look like this:
Warm Up: Emphasise functionality during the warm up by doing mobility, coordination and core work. Maybe include a bit of easy cardio (running, rowing, cycling) to start with, just to get the body going.
Main Section: Focus on primarily targeting the muscles involved in generating power on the bike, and then add a bit of upper body strength as well.
Cool Down: Emphasise functionality during the cool down by doing some easy core and mobility work. Finishing off with stretching.
What exercises to choose - Always prioritise exercise with free weights (e.g. back/front squat squat, barbell/trap bar deadlift, reverse/forward lunges, bulgarian split squat, step ups) to increase both strength and functionality. As some cyclist ability to perform free weight exercises with heavy loads might be compromised (due to lack of experience with strength training - thus not safe to lift free heavy loads) it might make sense to put in one or two exercises performed in machines (leg-press, leg-extensions, leg curl) to safely train heavy loads with the legs. Use both single-leg and two-leg exercises to improve single-leg power/activation and balance the body by using both legs equally at the same time.
What about sets and reps - Looking into the scientific studies on strength training for cyclists they always performed 3 sets of a given exercise, and with the following pattern in repetitions from week to week during a 10-12 week period.
Week 1-3: Session 1 - 3x10 RM / Session 2 - 3x6 RM
Week 4-6: Session 1 - 3x8 RM / Session 2 - 3x5 RM
Week 5 -10/12: Session 1 - 3x6 RM / Session 2 - 3x4 RM
RM refers to repetition maximum, which is the most weight you can lift for a specific number of exercise repetitions. For example 10RM refers to the heaviest weight you can lift for 10 continuous repetitions.
To our experience this type of programming works well and generates results. But to some extent it’s difficult for some riders to find the appropriate weight for a given number of repetitions. They often tend to increase weight too much when reps go down, as they want to make sure that the load is heavy enough to make gains. Thus, they end up with too much weight, failing to perform a given exercise (specially free weight exercises) with proper technique (bad form - increasing the likelihood of getting injured) and limited movement (less range of motion - not training the muscle in the whole length).
Also, when doing as many as 8-10 reps, typically the last 2-3 reps tend to be with improper form, as it can be hard to keep focus and control for that many reps. From our perspective doing reps with improper form makes no sense, as it increases the likelihood for injuries and decreases training quality.
So we almost always go for doing 5 reps of an exercise, and stick to that throughout the year. Typically 3x5 og 4x5 during base training and then shifting to 2x5 in the preoperational period and in-season.
The rationale for doing 5 reps is to ensure that you only do good reps, as you are cutting away the reps from 6-10 where bad form normally sets in. It also seems easier for riders to increase load appropriately over time, because the reference frame is always 5 reps.
What exercises to choose - As stated above, always prioritise complex free weight exercises, as they will improve both strength, power and functionality. But if a rider's ability to perform free weight exercises with heavy loads is compromised, then include some exercises in machines, isolating the main muscles used for cycling. Then you can focus on functionality in free weight exercises and strength/power in machines - making up for a good combination.
When to do it - All year round with proper periodisation. So highly focused strength training during off-season and base training (typically 2-3 sessions weekly), and then reduced focus during preparation phase and in-season phase (typically 1 session weekly). Studies have shown that it is possible to maintain adaptations and gains from strength training during the competitive season. This by only doing one weekly session with reduced load. Our practical experiences are in accordance with these findings.
Another good thing about doing strength all year around, is that it becomes an ongoing process. Thus it is easier to build strength and functionality over the years, as you work on it continuously. Whereas if you quit strength training when the competitions begin, you have to start from scratch when you start hitting the gym again in the off-season.
Who benefits from strength training - Well every road cyclist, gravel rider and mountainbiker benefits from strength training - no matter age and gender! But especially young riders who need to build strength/power and muscle mass, and older riders who need to maintain strength, power and muscle mass highly benefit from lifting weights. But in general consistent strength training should be highly prioritised by all riders - no matter the age and no matter the level.
Sore legs from lifting weights - So does sore legs (fatigued muscles) from strength training affect performance in training. If you combine and plan it correctly, it's normally not a problem. A good rule of thumb is never to schedule a strength session the day before a high intensity key-workout, because your performance most likely will be compromised. Hence hitting high power numbers can be hard! But doing longer base rides and subthreshold/threshold sessions is normally not a problem - you might have sore legs, but as you get going it shouldn't be a problem to produce steady power around your threshold.
The issue will diminish when you, as race season approaches, cut down to one strength session a week and reduce session load. That will ensure that you have ‘the legs’ to perform high-intensity quality sessions, and make the final performance gains to get race ready.
Cycling is first priority and strength is second priority - As you want to get better on the bike, your on-bike training is first priority, and where you want to make the gains. Strength training is a great training option to boost the performance gains from cycling training. It also makes riding more enjoyable, as higher resilience to on-bike training load equals more joy on the bike. So a good rule of thumb is never to finish a strength session totally smashed and highly fatigued, because that will compromise your effort on the bike. Always have 1-2 repetitions in reserve in every set (meaning that when doing 5 reps, you can actually do 6-7 reps), as this will promote the gains but leave you fresher for what really matters - cycling training.
The purpose of strength training is to make you excel on the bike - not to set you back due fatigue and overuse!
Summing up
To summarise, well structured functional strength training should definitely be a part of every road cyclist, gravel rider and mountaibikers training plan - no matter the level, the age and gender. When planned and performed properly it will improve performance, functionality and resilience to injuries and heavy training loads.
References
Asplund C. and Ross m. 2010. Core Stability and Bicycling. American College of Sports Medicine. Volume 9, No 3.
Ji S., Donath L. and Wahl, P. 2022. Effects of Alternating Unilateral vs. Bilateral Resistance Training on Sprint and Endurance Cycling Performance in Trained Endurance Athletes: A 3-Armed, Randomized, Controlled, Pilot Trial. J Strength Cond Res. 36(12):3280-3289
Sitko S., López-Laval I., Cirer-Sastre R. 2023. Strength Training Versus Core Exercises for the Optimization of Road Cycling Performance. Preprints, 2023122177.
Rønnestad, B.R., Hansen, E.A., Raastad, T. 2010. 'In-season strength maintenance training increases well-trained cyclists’ performance'. European Journal of Applied Physiology 110(6):1269-82.
#enduraconsulting #cyclingstrengthtraining #cyclingstrength #cyclingdurability #cyclingtraining #cyclingperformance
Comments