There is growing awareness of the multiple benefits of strength training for endurance athletes that go beyond importance of building lean muscle for sports specific performance. This extends to healthy living, weight loss, increased longevity, pain reduction and core recruitment.
For endurance athletes, there are questions over the linear relationship between training with weights and riding a bike faster but there is emerging evidence of a direct link. However, cycling specific exercises, principally forms of squats & deadlift, are the same compound movements that have the greatest benefit for general health, stability, mobility and injury prevention.
The headline is you’re likely to live a longer, more active, healthier life by doing resistance training meaning you’ll train more effectively, ride more efficiently and have more healthy years on the bike. It’s particularly important for older riders and females because as well as increasing lean muscle mass it also improves bone density. Additionally, whilst the positive impact of aerobic exercise on mental health is well rehearsed, what is less well known is that strength training has been shown to be even more effective.
Training twice a week tends to be the sweetspot for endurance athletes, anything less is ineffective and anything more may impinge on the aerobic component of training. However, frequency and weight may change depending on periodisation with heavier lifting typically done during the winter and maintenance work during the season.
For those new to strength training, the programs I prescribe start with a circuit approach to generate familiarity with using free weights, building to establishing proper form and technique for compound exercises with the aim of establishing a lifelong skill set. Sessions are usually completed in an hour or so. Access to a well-equipped gym, including a squat rack, is necessary.
Training Peaks, the App I use to for cycling training sessions, has extended its functionality to strength training so each session includes a demonstration video of correct technique and form together with a description of the number of sets, repetitions and weight.
For my part, I practice what I preach. I’ve used a gym for much of my adult life and continue to do so. I undertook the UK Strength & Conditioning Association Foundation Course way back in 2017 so I could apply empirical knowledge to strength training for cycling and program it effectively alongside endurance training.
I can incorporate an element of strength training alongside an endurance training prescription or specify a weight based program in isolation.
Get in touch here if you would like to know more.
For endurance athletes, there are questions over the linear relationship between training with weights and riding a bike faster but there is emerging evidence of a direct link. However, cycling specific exercises, principally forms of squats & deadlift, are the same compound movements that have the greatest benefit for general health, stability, mobility and injury prevention.
The headline is you’re likely to live a longer, more active, healthier life by doing resistance training meaning you’ll train more effectively, ride more efficiently and have more healthy years on the bike. It’s particularly important for older riders and females because as well as increasing lean muscle mass it also improves bone density. Additionally, whilst the positive impact of aerobic exercise on mental health is well rehearsed, what is less well known is that strength training has been shown to be even more effective.
Training twice a week tends to be the sweetspot for endurance athletes, anything less is ineffective and anything more may impinge on the aerobic component of training. However, frequency and weight may change depending on periodisation with heavier lifting typically done during the winter and maintenance work during the season.
For those new to strength training, the programs I prescribe start with a circuit approach to generate familiarity with using free weights, building to establishing proper form and technique for compound exercises with the aim of establishing a lifelong skill set. Sessions are usually completed in an hour or so. Access to a well-equipped gym, including a squat rack, is necessary.
Training Peaks, the App I use to for cycling training sessions, has extended its functionality to strength training so each session includes a demonstration video of correct technique and form together with a description of the number of sets, repetitions and weight.
For my part, I practice what I preach. I’ve used a gym for much of my adult life and continue to do so. I undertook the UK Strength & Conditioning Association Foundation Course way back in 2017 so I could apply empirical knowledge to strength training for cycling and program it effectively alongside endurance training.
I can incorporate an element of strength training alongside an endurance training prescription or specify a weight based program in isolation.
Get in touch here if you would like to know more.
