After my first full season of cyclocross last year I found out a lot about my physical limits and what were my strengths and weaknesses. I trained solidly throughout the year and found my fitness level to be pretty good before the start of the season. But during the race season, I found myself getting weaker and I started to get a few injuries and by the end of the season, I had pretty much fallen apart.
After a good break, I decided to add some strength training into my program and wow!! what difference it made to my overall fitness and I felt like a new man!
Come my second season of cross I was able to manage the strain of racing a full season a lot easier than previously and even saw some good results in the races.
I really do believe that Strength training should be part of a structured cycling program and below are the reasons why and a few of my favourite exercises.
1. Builds muscular strength: Strength training involves lifting weights or using resistance equipment to build muscular strength. By doing so, you can improve your cycling performance by increasing your power output and pedaling efficiency. This means that you will be able to ride faster and longer with less effort.
2. Prevents injury: Cycling can be tough on your body, particularly if you ride frequently or over long distances. Strength training can help to prevent injury by strengthening the muscles that support your joints and reducing the risk of strains and other overuse injuries.
3. Improves posture and stability: Good posture is important for cycling, as it helps to maintain proper alignment and reduce the risk of injury. Strength training can help to improve posture and stability by strengthening the muscles that support your spine and pelvis.
4. Increases bone density: Cycling is a low-impact exercise, which means that it is not particularly effective at building bone density. Strength training, on the other hand, can help to increase bone density and reduce the risk of osteoporosis.
5. Boosts metabolism: Strength training can help to increase your metabolism, which means that you will burn more calories even when you are not exercising. This can be particularly beneficial for cyclists who are looking to lose weight or maintain a healthy weight.
When it comes to strength training for cycling, it is important to focus on the muscles that are most commonly used during the exercise. These include the quadriceps, hamstrings, glutes, and core muscles. It is also important to focus on compound exercises that work multiple muscle groups at once, such as squats and lunges.
Incorporating strength training into your cycling routine can be as simple as adding a few resistance exercises to your workout or as complex as following a dedicated strength training program. However, it is important to consult with a qualified trainer or coach before starting a new strength training routine, as improper form or technique can increase the risk of injury.
In summary, strength training is an important component of any cycling routine. It can help to improve performance, prevent injury, improve posture and stability, increase bone density, and boost metabolism. By incorporating strength training into your cycling routine, you can take your cycling to the next level and achieve your fitness goals.
Here's a sample strength training program for an endurance cyclist. Please note that this program is not a substitute for a personalized program designed by a certified trainer or coach.
Warm-up:
- 5-10 minutes of light cardio, such as jogging or cycling
- Dynamic stretches, such as leg swings and walking lunges
1. Squats: 3 sets of 8-10 reps
- Stand with your feet hip-width apart, toes pointed slightly outward
- Lower your body as if sitting into a chair, keeping your weight in your heels and your knees over your toes
- Return to standing position, squeezing your glutes at the top
- Use a weight that is challenging but allows you to maintain proper form
2. Deadlifts: 3 sets of 8-10 reps
- Stand with your feet hip-width apart, toes pointed slightly outward
- Bend forward from the hips, keeping your back straight and your knees slightly bent
- Pick up a weight (such as a barbell or dumbbells) with both hands, keeping your arms straight
- Return to standing position, squeezing your glutes at the top
- Use a weight that is challenging but allows you to maintain proper form
3. Lunges: 3 sets of 10-12 reps per leg
- Stand with your feet hip-width apart
- Step forward with one leg, bending both knees to lower your body
- Return to standing position, pushing through your front heel
- Repeat on the other leg
- Use a weight that is challenging but allows you to maintain proper form
4. Step-ups: 3 sets of 10-12 reps per leg
- Stand in front of a step or bench
- Step up onto the step with one foot, driving through your heel
- Step back down and repeat on the other leg
- Use a weight that is challenging but allows you to maintain proper form
5. Plank: 3 sets of 30-60 seconds
- Get into a push-up position with your arms straight
- Hold your body in a straight line from head to heels, engaging your core muscles
- Hold for 30-60 seconds, or until you start to lose form
Cool-down:
- 5-10 minutes of light cardio, such as jogging or cycling
- Static stretches, such as hamstring stretches and hip flexor stretches
It's important to note that strength training should be done in addition to your cycling workouts, not in place of them. Aim to strength train 2-3 times per week, with at least one rest day in between sessions. And always remember to listen to your body and adjust the program as needed.
I would also like to note that I also do reformer pilates a few times a week and have found this an excellent way to help strengthen my back and core for the rigours of cyclocross.