If we look at other sports, it makes sense that resistance training has a significant role – rugby or American Football players, for example, need slabs of muscle for armour and to inflict maximal damage. MMA fighters or track sprinters need to be powerful and explosive, like cheetahs out of the starting blocks. But is there a case for cyclists to strength train, in a sport where added bodyweight comes at a premium?
Well, the simple answer is yes, but that would make for a very short article.
The Tortoise and Hare
There is a distinction between sprint cyclists and road cyclists. Have you seen the size of Chris Hoy’s legs?! Hoy is The Hulk. There’s no doubt that he is an absolute beast in the gym when it comes to leg strength or power (strength refers to the amount of force that can be generated i.e. the heaviest absolute weight you could lift. Power adds a speed dimension and refers to generating this force as quickly as possible.)
Hoy’s legs are not just for show. He needs the ability to transfer up to 2500 watts of power through his pedals at the drop of a hat. The guy can squat well over 200kg and, more importantly, he can deliver this force instantly. If you were to cut him open and dissect his muscles you’d likely find he was made of almost all fast-twitch muscle fibres. These are the fibres that respond well to strength training or muscle building. This makes him explosive but not so well adapted to marathon efforts in the saddle. However, it means that building strength and power in the gym will serve him well on the bike.
The other end of the scale is Lance Armstrong (Is my choice of athlete contentious? I don’t think so. Performance Enhancing Drugs or otherwise, the guy was likely competing on a level playing field – numerous other athletes were also doping – and yet he had the character and tenacity to win again and again. But that’s a whole new topic).
Armstrong is Ant-Man to Hoy’s Hulk. He has lean and wiry legs, but they have the ability to last like the Duracell bunny. He has a finely tuned aerobic engine and can ride efficiently for hours and hours. He is mostly composed of slow-twitch fibres, the type that performs well with oxygen and doesn’t tire easily. He would not be able to generate the same wattage as Hoy, and his races are not as dependent on the split second, but he could outlast him any day of the week.
Strength is the Foundation
We already know the benefits for Hoy to build strength/power, but I want to highlight the case for Armstrong too.
Strength is the foundation for all other physical qualities. In this case, I am referring to Endurance. If you can generate a certain amount of force (Y) and then you become stronger, it will become easier for you to deliver the same amount of force (Y). In other words, it will require less effort. Therefore you have adapted your body to be able to perform the same amount of work at a lower intensity. What this means is if we can do this then we can endure for longer.
I saw a video recently of Thor Bjornsson (you know, “The Mountain” from Game of Thrones?) He is the Strongest Man in the World right now, which tells you he is built to create maximal force just like Hoy. However, he was competing against Crossfit athletes in their domain. They had to perform the maximal amount of reps of an Olympic lift in 2 minutes. Now granted, Thor wasn’t as graceful as the Crossfitters nor as well adapted for endurance, but he blew them out of the water. Why was that? Because the weight he was lifting required such little effort that he was able to perform rep after rep without tiring. He may have been operating at his 20% max 1RM whilst the others were at 60% of their 1RM. If we assume that his muscular endurance and aerobic capacity is less than high-level Crossfitters (which I think is fair to assume!) this means that he outperformed them simply by being STRONGER.
If we apply the same logic to road cyclists, then by becoming stronger it will enable them to increase the maximum amount of force they can transfer through the pedals.
This would also mean they could match their existing performance at a lower metabolic cost, in other words at a much lower effort. So strength training is a win-win scenario.
For riders, endurance will be built on the bike but strength can be built through resistance training. (It is important to note that building strength does not mean building mass, so it should not be something to shy away from. Building mass requires a calorie surplus and a much higher volume of training).
Other Benefits of Strength Training
- Improved Performance – See above. Strength underpins endurance. Does Hoy strength train? Yes. Did Armstrong and Wiggins strength train? Yes. That’s settled then!
- Balance – Whether we are talking about riding, running or simply your day-to-day lifestyle, then balance is everything. In a previous article, we talked about how a sedentary lifestyle can affect your posture. Well, a sport is no different. Your body will adapt to what is asked of it on a regular basis. If you are in the saddle for hours every week (and sitting at work as well) then it is likely you will develop imbalances.
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- One leg may work harder than the other.
- Your hips may become overworked because your glutes are never in full extension.
- Your upper back will round as you are fixed to the handlebars. This causes your chest to become tighter.
- Your lower back and anterior core will be in permanent flexion applying pressure to your lumbar spine.
So what do you think happens when muscles are constantly shortened while their antagonists are constantly lengthened? Pain and dysfunction! Ever had a bad back after cycling? Do your hips constantly feel tight?
Strength training allows you to address these imbalances. It builds strength in structures that are weak or underused. It trains muscles in a full range of motion. The body is never balanced when it is sitting down, so it is important to build this symmetry.
- Injury Proofing – If your body is not robust, then imbalances will eventually lead to injury. If you are quad dominant then your quads will overpower your hamstrings – this might lead to knee problems, or it might lead to back problems because your hip extensors cannot support the pelvis. There is a multitude of compensations that can lead to injury. However, by improving strength throughout the body it allows us to injury proof. A strong body is a resilient body that it is able to deal with more stress and wear and tear.
- Reduced Risk of Osteopenia (low bone density) – Cyclists are more at risk of Osteopenia because their weight is supported by the bike. Strength Training improves bone strength and creates a more robust skeleton.
How to Strength Train as a Cyclist
Below is a list of the demands placed on the body during cycling.
- The Calves – These are instrumental during pedalling; the calves perform plantar-flexion which occurs as the feet push the pedals down.
- Quads – These are the driving force of knee extension, which powers the downward drive of the pedals.
- Glutes – These are used synergistically with the quads (in knee extension) causing the hip to extend.
- Hamstrings – These are used during the upward pull of the pedals when the knee is flexed.
- Core – This helps to transfer power from the body into the bike by providing stiffness. Lower back requires endurance to support leaning position.
- Shoulders and Arms – These stabilise and provide direction.
- Lats – These connect the arms to the midsection (core), allowing a transfer of energy.
Notably, the following muscles will also become shortened due to the seated riding position:
- Hip flexors
- Chest / Shoulders.
- Glutes
Whilst these muscles will be weak and lengthened:
- Rhomboids
- Mid Traps
- Rear Delts
These can be referred to with a group identity, as the mid back.
Template
With this list in mind, we are able to come up with a training template to not only increase strength on the bike but to address balance and keep you fit and healthy off of the bike.
Here is a two session per week plan to accomplish this. What’s more, by spending only 2 sessions in the gym it gives you more time to get out on the bike
SESSION 1
Mobilise and Primer circuit (repeat 3 times with 60 seconds between sets).
AIM – to prepare the body for the main session, to activate hip extensors and mid back, to generate full body tension
- Kettlebell Swings x 10
- Goblet Squats x 10
- Banded face-pulls x 10
- Side plank 20 seconds per side
Main session:
- Front Squats 3 x 10 (these build driving force in the legs and strengthen the core in anti-flexion)
- 45 Back Extension (with glute emphasis) 3 x 15 (to strengthen the glutes and build lower back endurance)
- Push-ups 3 x 10 (to build anterior upper body strength and create core stiffness)
- Single Arm Dumbbell Row 4 x 8 each arm (to build lat strength and to provide balance)
Finisher
- 6 x 15-second hill sprints with 90 seconds rest (to build unilateral leg power and strengthen the calves)
Stretch: 2 minutes each position
- Pec/Shoulders Stretch (see this vid from Coach Fletch)
- Couch Stretch/Lizard Stretch (another vid from Coach Fletch and one from Men’s Health)
- Pigeon Stretch (final video from Coach Fletch! Enjoy!)
SESSION 2
Mobilise and Primer circuit (repeat 3 times with 60 seconds between sets).
AIM – to prepare the body for the main session, to activate hip extensors and mid back, to generate full body tension
- Hip Thrusts x 10
- Alternating Lunge x 10 per side
- Banded Face-pulls x 10
- Hard-style plank 10 seconds
Main session:
- Weighted Step-Ups 3 x 8 each leg (these build a unilateral force in the legs which will correct any imbalances)
- Hip Thrust 3 x 10 (to strengthen the glutes for an increased hip drive)
- Single Arm Shoulder Press 3 x 8 per side (to build anterior upper body strength and create core stiffness)
- Seated Cable Row 4 x 10 (to build lat strength and to provide balance)
Finisher
- 100m Farmer carry on tip toes (to build full body strength and to strengthen the calves)
Stretch:
As session 1
Note: all reps should be performed with technique as the priority. If a set is 10 reps, the weight selected should allow you to perform 10 good reps before your form breaks down.
Rest periods should be 2 minutes unless stated.
Conclusion
Strength Training can benefit you no matter what kind of cyclist or endurance athlete you are.
Not only will it improve your strength on the bike but it will make you better adapted to tackle life out of the saddle.
All you need is 2 sessions per week.
Get after it,
Coach Craig.
Author - Craig Peterson - Personal Trainer & Mentor
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