Combining Cycling and Weight Training: Should Cyclists Do Strength Training?
We often hear the same opinion from cyclists about strength training for cycling. It usually sounds something like “I don’t want to waste my time on cycling”. This kind of load shouldn’t be underestimated. After all, it would also affect the result and other indicators. Today we will show you the basic weight training for cyclists that would be important for everyone.
Should Cyclists Lift Weights?
The strength training for cyclists usually involves performing exercises whose movements are similar to riding a bicycle. In addition, it is important to pay attention to the overall strengthening of the core muscles and increase muscle endurance. The main goal of weight lifting and cycling is to strengthen the muscles of those parts of the body. Those are most actively involved in the process of cycling. The better the support muscles and core muscles tolerate the aerobic exercise, the less fatigue will be during the race.
In addition to noticeable physiological improvements, strength training for cycling has a psychological effect. During the off-season or early in the base training period. They would provide you with mental relief and rest without feeling like you have done anything. Replacing 1-2 cycling sessions per week with strength training would eliminate individual shortcomings. The combination of strength training and cycling would help you feel stronger and avoid possible injuries with further training volumes.
The lack of regular training would lead to the fact that even short cycling would lead to muscle pain. To avoid suffering, it is important to combine weight training and cycling.
Functional Strength Training for Cyclists
We have compiled for you the best weight training for cyclists, which is aimed at all muscle groups. If you have weak muscle groups, you can put more emphasis on that. To get started, just try choosing the next strength training for cyclists at home by assessing your fitness level.
Plank with Variations and on the Hands with Dumbbell Rows
The plank is considered the simplest and most effective cyclist core workout. This exercise actively works the shoulders, abdominal, lower back (the same muscles as when swimming). If you raise one leg while doing the plank, it becomes much more difficult. But you need to pay special attention to the position of the lower back. At first, hold the bar for 30-60 seconds, gradually increasing the time to 60-90 seconds.
To increase the load in this strength training for cycling exercise, try a plank on your hands with dumbbell rows to your waist. Deadlifts help strengthen the upper body. To complicate the exercise, you can do push-ups between repetitions. Perform 3-5 sets of 15-30 repetitions each, with a break between sets of 30-90 seconds.
Burpee Strength for Cyclists
Burpee is an excellent exercise, which is characterized by a very dynamic performance. Burpee is done like this:
- From a standing position, stand in a plank position with straight arms.
- Make a retreat.
- Get back on your feet and jump up.
Try to do the exercise quickly, 10 to 20 reps per set. In this case, the number of repetitions should vary from 3 to 5. Watch the pulse during execution. And if you feel tired, do the exercise slowly. You can make it easier by removing the jump (just straighten up and raise your arms and continue). Note that this is one of the most difficult exercises in the strength training program for cyclists. You shouldn’t use any weights in it, just increase the number of repetitions.
An excellent exercise that strengthens several muscle groups at the same time. It is very important to follow the correct execution technique. So it is better to start with a little extra weight. Keep your core in tension, watch your posture, swing from the hips, and swing your arms back and forth. Doing this weight lifting for cyclists would help work out the quads, hips, and hamstrings.
Perform swings in jerks and hold the kettlebell firmly. Start with 15-25 reps, rest 1-2 minutes between sets. Try to do 3-5 sets. Stop the exercise as soon as the technique worsens.
Squat with Dumbbells on the Chest
Squats are the main exercise to perform in the off-season. When performing squats with dumbbells on the chest, the hips, quadriceps, and hamstring muscles are involved. Exercise also contributes to the development of muscle strength and increases endurance. Always start the weight training program for cyclists with a lightweight, gradually increasing the number of repetitions (15-30 times). And only then increase the working weight. When working with large weights, there should always be an insurer near you. He would be able to check the correct execution technique and ensure safety.
If you feel that training for cycling has become easy for you, you can now use additional weights. In each exercise, you can use weights. This would contribute to even greater muscle development. Don’t immediately take large weights, start small. And as long as you are doing a good cycling strength workout, you can continue to increase your weight. We also note that when lifting weights, it is important to observe the correct technique. Otherwise, it can cause injuries, muscle ruptures, and more.
Now you know exactly all the nuances about combining cycling and weight training. It is important to regularly conduct such training to maintain physical fitness and results. You can choose the right training plan for you to feel comfortable. In this case, training would bring maximum benefit. Follow our strength training for cycling, and soon you will be able to see a positive result. Good luck!
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