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Strength Training for Cyclists: Maximizing Performance and Recovery

Brianna Hurt

Whether you're a seasoned cyclist or just starting out, strength training is a crucial component of a well-rounded fitness routine. It’s not just about lifting weights for the sake



of getting stronger — it’s about enhancing your performance, reducing your risk of injury, and improving your overall health. In this post, we’ll explore the general benefits of strength training and how to structure it for cycling, focusing on both in-season and off-season strategies.


General Health Benefits of Strength Training

Before we dive into cycling-specific strategies, let’s talk about why strength training matters for everyone.

  • Improved Muscle Strength: Regular strength training helps build muscle mass, which is essential for overall body strength and mobility. For cyclists, stronger muscles translate into better power output, increased endurance, and improved cycling efficiency.

  • Improved Bone and Joint Health: Weight-bearing exercises like strength training help maintain bone density, reducing the risk of osteoporosis as we age. It also promotes joint health by improving the stability and strength of the muscles surrounding them.

  • Reduced Risk of Chronic Diseases: Strength training is a key preventive measure for chronic conditions like heart disease, stroke, and type 2 diabetes. It can also help lower blood pressure and improve cholesterol levels, making it an essential component of any healthy lifestyle.

  • Improved Mental Health: General exercise, including strength training, stimulates the release of endorphins, which can help improve your mood, reduce stress, and help fight off anxiety and depression. It also provides a sense of accomplishment, boosting self-esteem.


In-Season Training vs. Off-Season Training

The training regimen for a cyclist varies significantly between the off-season and in-season. Both phases require attention to strength, but the goals and focus areas shift as you approach race season.


Off-Season Strength Training

During the off-season, your primary goal is to build strength and power. This is the time to focus on improving muscle mass and overall muscle function, which will provide a foundation for the endurance and performance required in-season.

  • Frequency: Strength training 3-4 days a week is ideal during the off-season. With less time on the bike, you have the opportunity to dedicate more time to building strength.

  • Intensity: Choose weights that feel challenging but manageable. For strength gains, aim for 8-10 repetitions per set. This range will help you build the necessary strength without overloading your body.


In-Season Strength Training

Once the cycling season begins, your training priority shifts to endurance and maintaining the strength you've built. In-season strength training should complement your cycling, not hinder it.

  • Frequency: Strength training 1-2 days a week, is sufficient during the in-season. This allows you to maintain your strength while also focusing on cycling performance.

  • Intensity: For endurance, increase your rep range to 12-15 repetitions per set. This will help build muscular endurance without compromising cycling performance. In-season strength training should focus on maintaining muscle function, not on pushing to failure. Avoid overloading your muscles, as that can lead to fatigue and interfere with your cycling performance.


When to Schedule Strength Training During the Week

Scheduling strength workouts around your cycling sessions is essential for maximizing performance while minimizing fatigue. Here are some best practices:

  • Space Out Your Workouts to Allow for Recovery: If possible, schedule strength workouts 2-3 days before hard rides or races or the same day several hours after your ride. Fatigue from strength training can carry over into your cycling workouts, spacing them out gives your muscles time to recover and perform at their best for rides.

  • Prioritize Cycling: During the season, your cycling should be your main focus, so make sure you don’t overdo strength training at the expense of your rides. Keep strength workouts moderate and adjust based on your riding schedule.


Cycling-Specific Strength Training Exercises

For cyclists, it's important to incorporate strength exercises that mimic cycling movements and engage key muscle groups. Focus on exercises that target the legs, core, and stabilizing muscles.Below are examples of exercises that can improve efficiency on the bike.

  • Lunges: These exercises strengthen the quads, hamstrings, and glutes, which are key muscles for cycling power.



  • Single-Leg Deadlifts: This movement targets the hamstrings and glutes while improving balance and stability, which are essential for maintaining proper pedal stroke mechanics.





  • Dead Bugs: A great core exercise that helps improve core stability and coordination, essential for efficient cycling posture.



  • Plank Shoulder Taps: This variation of the plank targets the shoulders, arms, and core, promoting full-body stability for cyclists.




All of these exercises can be made harder or easier depending on your skill level.


Conclusion

Incorporating strength training into your cycling routine, whether during the off-season or in-season, is essential for maximizing performance, reducing injury risk, and improving overall health. By tailoring your strength training program to fit the demands of your cycling schedule, you can build the strength, endurance, and power necessary to achieve your cycling goals.


Remember, strength training isn’t just about lifting heavier weights; it’s about finding a balance that supports your cycling while enhancing your overall fitness. Prioritize recovery, listen to your body, and stay consistent — your future cycling self will thank you!



🤝 If you need some assistance with in season or off season strength training for cycling, we are here to help at Process Physical Therapy and Performance! Schedule a free 30-minute consultation TODAY. E-mail admin@processptandperformance.com or call us at 301-531-5347.

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