5 Strength Training Tips for Cyclists

For some cyclists, strength training seems like a waste of time. After all, you already know you're in "good enough" shape and you're satisfied with your performance on the trail or road. So why bother? Well, if you're serious about this sport, "good enough" simply isn't (good enough that is.) Read on and we'll tell you why incorporating strength training into your program is the way to go, and offer you sound advice for getting started on your strength training program today.

Tip 1. Why cyclists should strength train

First, lets clear one thing up. There is no need to mold the body of Atlas- after all, supporting the weight of the earth sounds like a pretty bum deal. We are here to help you elevate your over all fitness level, which, in turn will improve your cycling performance. Remember our motto "good enough isn't!"

So, why should you strength train? There are many answers to that question, but taking your cycling to the next level is certainly at the top of the list. Strength training will also help you elevate your overall fitness level.

Tip 2. Getting started

Head to your local fitness center and seek out a professional, certified personal trainer. Don't be shy about asking the trainer a few key questions, starting with what agency they are certified through, and what the agency required them to do to get certified. Check out the American Council on Exercise for more tips, and to locate a trainer near you. If the trainer seems irritated by your questions, run the other way. Ask a cycling buddy for the name of their trainer, and observe the trainer as they interact with both cycling and non-cycling clients. Is your potential trainer attentive and focused, or do you notice them checking out the score of last night's game while laughing it up with their buddy? Trust us, doing your research is well worth your time. Don't hesitate to let the personal trainer know what you expect from your sessions with them, and don't underestimate the power of personality. You need someone you click with.

Once you've interviewed and hired your personal trainer, be sure to request a strength, flexibility and fitness evaluation. These evaluations are often over looked, but serve as a critical first step. Knowing your baseline strength, flexibility and fitness level will help you quantitatively determine progress. Another key element to success is tracking your workouts. There are plenty of fancy, specifically designed computer programs out there- but a simple notebook and pen work too. See how far you've come, and we promise you'll be extra motivated to stay on track.

Tip 3. The importance of cross training.

We understand where you're coming from; cycling is your obsession. That being a fact, chances are you'll do more of what you love (cycling) and less of what you dislike (everything else.) Lets be honest, it is human nature! That said, diversifying your fitness routine with cross training might take a conscious effort at first- but give it time, see the results, and you'll be hooked.

You hear it talked about often, but what is cross training? Cross training is simply the act of engaging in different activities other than your primary sport- often with the goal of increasing your efficiency in your primary sport. Cycling predominately trains the lower half of your body, which can leave some muscles over worked and over developed, and others simply left out in the cold. So, cyclists who cross train should seek activities that challenge not only muscles they commonly use, but also those that compliment cycling. Here's the good news: lots of exercises compliment cycling.

Tip 4. Cross training ideas.

Swimming is an excellent tool to increase a cyclist's cardio-vascular fitness, and give those often overlooked arms, shoulders and back a run for their money. Sadly, it seems as though swimming is the stepchild of exercise- it is often over looked and underrated. For those who have competed in triathlons, you know where we are coming from... it isn't as easy as it seems. Swimming is also a great medium for stretching, and perfect for those post-cycling days when your body craves little to no impact. When getting started, we've found a swimming coach to be worth their weight in gold. A coach will help you develop a strong, efficient stroke that will increase results, and help prevent injury.

Running is another excellent compliment to cycling. Running will not only help build the all-important leg and gluteus maximus, but serves as a killer cardio workout. Believe it or not, you also get a nice lower back, abdominal, and arm workout too. Start with realistic time and distance goals, and don't be disappointed if it feels a bit harder than you expected. If you're running on a treadmill, put your legs through a beefed-up strength training session by keeping your pace moderate, but increasing the pitch of the treadmill to mimic running "hills." Work these "hill" sessions into your run, and we guarantee you'll thank us next time you jump on the trail.

Tip 5. Muscles that cyclists should become aware of

As a cyclist, chances are that you'll have some muscle imbalance. While this is common, don't assume it is just a hazard of the sport. Increasing the flexibility of tight muscles, while strengthening weak ones will not only improve performance, but also decreases the chances for injury. Some muscles that tend to be extra tight from over use are the quadriceps, hip abductors (takes leg away from your body) and hip flexors. While the muscles just mentioned will benefit from stretching, your gluteus maximus, abdominal, hamstring and hip adductors (brings leg back toward your body) may need a bit of strengthening. Ask a certified personal trainer how to best get your cycling body back in balance. No doubt, you should prepare for a weight training routine coupled with focused stretching.

Here's some more muscle knowledge...Our bodies are made up of two primary skeletal muscle types, commonly known as Type I (slow twitch) and Type II (fast twitch.) Slow twitch muscles carry more oxygen, which helps support sustained aerobic activity (a long bike ride for instance.) Fast twitch muscles can contract more quickly than slow twitch, and are essential for those short, strong bursts of energy (can you say time-trial material?) As you can imagine, both muscles play a critical role in cycling. While we are born with about a 50/50 split- some of us inherited more of one type of muscle than the other. You know the girl who can cycle for hours, and hardly miss a beat- and we have all witnessed the guy who breaks away from the pack and pounds up the hill effortlessly. In the end, true training, and consultation with a professional is the best way to maximize your slow twitch and fast twitch potential.

Perhaps the most important element in the long-term success of a proper strength-training program is enjoyment. If you don't like it, you aren't going to do it- not for long anyway. Studies show that training with music and/or friends with similar goals may improve performance and adherence to strength training programs. Remember, strength training should be an enjoyable, evolutionary process that rewards you on every ride. Why not get started today?