There has been debate on this topic for as long as I can remember. There are arguments on why you should and why you shouldn’t strength train, but even though scientists and top coaches have spend time on this topic for years, there is still no agreement on what is the most optimal winter training for a road cyclist.
The keywords in this discussion are ‘lack of evidence’. This is due to small study groups in the scientific projects. When the medical industry develops new medicine to prevent heart attacks, they can make large randomized trials to show even small, but still significant, differences between different medications. They include thousands of persons in the study and follow them through several years. Thus, the statistical power is much, much higher.
Unfortunately that is simply not possibly with trained cyclists and that is why we will never see any randomized trials that conclude whether strength training makes us better cyclists or not.
Btw. Are you visiting the gym this winter?
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I subscribe to the view that my training for road races and time trials needs to be specific, and that weight training isn’t very specific. It may help me lift my bike on and off the car! However, at the age of 50, it is good for core strength, bones and connective tissue development especially as cycling is a non-load bearing sport. I will start lifting again in November.
Thanks for responding to the post.
In a health perspective, I think most people can benefit from strength training (longer life, better life quality).
I have plans to do my weight lifting, but I intent to follow your advise and do it just for improvement my overall strength. However, I will stay biking during the off-season a lot and do some of the strength exervises in the bike.
Regards,
Yes, I will be hitting the gym this winter. I am 58, and have been racing/chasing for about 4 years now. I am confident that a weight training program with cycling with increase my overall strength and, coupled with a weight reduction, it should increase my weight-to-power ratio.
E!
On the recommendation of a cycling buddy, i decided to switch bikes for the winter time instead of hitting the gym. I’m switching to a track bike for strength training. It also makes my commuting a bit more simple, be it that track bikes require less maintance.
Andrew
Hello Jesper!
Is your 12 week strenght program ok for a 16 yrs old cyclist. Ended season was 22 race days with stage racing too. He trains with powermeter on his bike and has done free weight training in 2 earlier training seasons (mostly easy to medium weights, technique training).
Are sets with 3-5 reps too hard for 16 yrs old? What would be good level to target to in squat? 8 x 3 x own weight? More than own weight?
Thanks for your excellent site.
Daddy,
If he has learned proper squatting style, there is no problem in heavy lifts with 3 to 5 reps.
It is difficult to say what is a realistic goal since I don’t know the rider. Doing squats with 1 x own weight should be realistic for most athetes and I have athetes lifting more than 1½ x own weight, but don’t focus too much on the absolute values. Personally I tell my riders to focus on explosiveness in the lifting phase.
I think his lifting style is ok and core strenght (abs, obliques and lower back) is good. Mostly I am thinking if his backbone and bones overall are hard enough to do strenght training in bigger loads.
Thanks for response.
I’m going to lift more this winter. I’ve lifted quite a bit in the past, and I really believe it has helped my sprint in the past as well. Last year, I didn’t lift and I feel like I lacked some explosive power.
Also, I’ve been racing for 21 years. I think that cycling is both wonderful and horrible for the body after many years. Cycling, by itself, makes one weak and injury prone as we age. Weight lifting can help that. I feel less neck, back, and shoulder pain when I’m physically strong.
Lastly, I race in the midwest and it’s nearly all crits. I’d much rather be physically strong than super light in this region. I also think it may help one be a bit more robust throughout a long season.
Just my opinions. Thanks!