Have you ever considered strength training? Studies have shown that strength training can improve your performance in cycling
By JB Mendoza | Photo by Robert Calin/Unsplash | Illustration by Sainte James Tan
The benefits of incorporating strength training include:
- Improving force production needed for pedaling the bicycle
- Improving muscle endurance
- Reducing the risk of muscle tightness and injuries
- Improving proper posture and body mechanics during cycling
In strength training, having a whole body workout isn’t a bad thing but keep in mind that cycling focuses more on the muscles of the legs, hip, arms, and the core. Here are the benefits of strengthening these muscle groups:
- Legs and Hip (i.e. squats with bands, leg curls, hip thrust, and butt kicks)
- Usually used for pedaling the bike, these muscles can increase your speed and acceleration because of their improvement in force production.
- It can also improve hip mobility.
- It can help decrease muscle tightness especially on the outer thighs.
- The Core and Abdominals (i.e. planks, bridges, sit-ups, and body twists)
- It helps reduce workload of the legs especially during long rides.
- It also improves trunk stability during cycling especially on long rides.
- It promotes proper posture in riding.
- The Arms (i.e. triceps and biceps)
- It improves one’s mechanics for cycling, especially in using the handles.
- It improves proper balance of the bicycle and helps with stability of the front half of the body during cycling.
Sample Exercise Programs
Phase I (General Adaptation)
These programs are for cyclists that have less experience in the gym.
– Rest: 1 minute per set
– Light to moderate resistance is needed.
– Can be done two to three times a week.
– Equipment needed: dumbbells, barbells, physio ball, medicine ball
I. Warm-up
II. Stretching
III. Resistance Exercise
| Lat Pulldown, Dumbbell Chest Press, Dumbbell Deadlift Alternate Lunges, Leg Curl, Calf Raises, Biceps Curl, Bar Push Down | 20-30 reps x 3-4 sets |
- Core and Abdominal Exercises (3 sets/Circuit)
| Bicycle Crunches, Russian Twist with Medicine Ball, Planks on Physio (Core) Ball, Half-Bridges on Physio (Core) Ball | 30-50 reps; 30 secs-1 min; 30-50 reps; 30 secs–1 min |
Phase II (Muscle Strength)
These programs are meant for cyclists with more experience in the gym.
– Rest: 1 minute per set
– Moderate to heavy resistance is needed.
– Can be done twice a week.
– Equipment needed: dumbbell, barbells, physio ball, medicine ball, thera bands, ankle weights
I. Warm-up
II. Stretching
III. Resistance Exercise
| Deep Front Squats with Thera Bands, Walking Lunges, Single Leg Curls, Dumbbell Chest Press, Barbell Rows, Single Leg Dumbbell Deadlift, Pronated Curls. Barbell Hip Thrust | 10-15 reps x 3 sets each |
IV. Core and Abdominal Exercises
| Bicycle Crunches, Med Ball Curls-up, Rowing Twist with Barbell Plate, Butt Kicks on All Fours with Ankle Weights, Fire Hydrant with Ankle Weights, Physio (Core) Ball Planks with Arm, Saw Half-Bridges on Physio (Core) Ball | 50 reps; 30 reps each side; 20 reps each side for 30 secs |