Cycling isn't just about legs pumping and wheels turning; it's a full-body endeavour demanding strength, endurance and agility. While logging miles on the road or trails is essential for building cardiovascular fitness and stamina, integrating strength training into a cyclist's regime can take performance to new heights and prevent injuries.
That’s why physiotherapist and NRC member, Linda Green, recently ran two ‘Spring strength training sessions’, for our cycling members. Both sessions were held at the Bowler’s Arms and, no surprise, were oversubscribed. Linda had designed a programme of 10 simple exercises to help cyclists understand how to engage their core throughout the exercises, how pre engaging their gluts will add power to their performance and how using their breath mindfully will keep them stable and in control.
So, why is strength training so important for cycling?
Firstly, let's dispel the myth that strength training will bulk up cyclists. In reality, well-designed strength exercises tailored to cycling enhance muscle endurance, power output and efficiency – without adding excessive mass. By targeting key muscle groups such as quadriceps, hamstrings, glutes, core and upper body, cyclists can improve pedal stroke mechanics, stabilise the body on the bike, and generate more power with each revolution.
Injury prevention
Additionally, strength training plays a crucial role in injury prevention. Cycling, while low-impact compared to activities like running, can lead to overuse injuries and muscular imbalances, particularly in the lower body. Strengthening supporting muscles and addressing weak areas through exercises like lunges, squats, deadlifts and core work helps maintain proper alignment, reducing the risk of strains, tendonitis, and other common cycling injuries.
Enhance performance
Moreover, strength training contributes to overall functional fitness, enhancing performance in various cycling disciplines. Whether you're a road racer, mountain biker or triathlete, a strong body translates to better climbing ability, faster sprints, improved handling skills, and greater resilience on challenging terrain.
It's essential to approach strength training with specificity, focusing on exercises that mimic the demands of cycling and complement your riding goals. Incorporating resistance training 2-3 times per week alongside cycling workouts can yield significant improvements in performance and resilience.
Strengthening can be game changing
In conclusion, strength training isn't just for bodybuilders or gym enthusiasts; it's a game-changer for cyclists of all levels. By integrating targeted strength exercises into your training routine, you'll unlock greater power, efficiency, and durability on the bike, ultimately propelling you towards your cycling goals with confidence and ease.
We thank Linda for running these great sessions, free to NRC members, and to Wendy Birchenough for helping her to demonstrate the exercises to the groups. The worksheet accompanying the session is available to participants on the Club App, Spond.
Stretching sessions, strengthening sessions, bike maintenance tips, guest speakers are just a few of the many social activities run by the Club throughout the year. These are mostly FREE to participate in for Club members. Check out the Club app for future events.