The Importance of Strength Training for Cycling
Cyclists should incorporate strength training into their workout routines for all around balanced strength. Cycling itself generates tremendous leg strength but does not develop the upper body or core muscles.
The off season is the best time to get started on a weight training program. Larger weights and lower reps at this time will help develop the greatest muscle mass. The weight should be decreased and repetitions increased as the season begins and progresses.
Although cycling is mostly about the legs, upper body strength can contribute to better posture on the bike and less fatigue. Notice how sprinters leverage the bike by rocking it back and forth very forcefully during the final meters of the race. That takes upper body strength. Mountain bikers might notice fatigue in the forearms on a long descent or a trail with lots of rocks and roots.
I can’t emphasize enough the importance of core strength to cyclists. The bent over position that we put ourselves in for hours on end does not contribute to a healthy back and overall posture. It’s important to keep your abs and low back strong to offset the problems associated with this position.
Leg strength can also be increased off the bike, but likely will not have a tremendous impact on your performance. It will help you get up steep hills better, but on the bike strength drills are more specific. On your next hill, experiment with shifting into a larger gear and bringing your cadence down to around 60 RPMs or so for 30 seconds at a time. This will help you increase power.
Strength training is also necessary to protect you from injury when you fall. Additionally, since cycling is a low-impact activity, adding weight training to your program will help build bone strength and offset osteoporosis.
While strength training may not translate directly to speed on the bike, cyclists need to hit the weight room to increase upper body and core strength.
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