Comments on: Weight Training for Road Cyclists

By: Al Painter

Al Painter — Sun, 13 Nov 2011 02:34:46 +0000

The biggest advantage for cyclists to weight train is to correct the power robbing muscle imbalances created by cycling. The seated position also shuts the glutes down further tightening hip flexors.

Then there is the need for posterior chain work to open up the fro t half of the body after cycling closes it down. This is why crunches should be something every cyclist leaves off of their lost of to do’s in the gym. Planks too for that matter.

Single leg work is the best way to go for cyclists, far superior than seated press, curl or knee extensions.

By: justin pryce

justin pryce — Thu, 13 Oct 2011 11:17:33 +0000

Hi guys,

Help is needed

I’ve just sign up for a London to Paris cycle ride where I be cycling 300,miles in three days ,I am looking for a training programme to follow for strength training to long rides,what advice or program is out there for me to follow

By: Paul

Paul — Wed, 05 Jan 2011 20:57:18 +0000

Weight training is not just about the “Power to the Pedals” Its also about the lean body mass that comes along with Weight training. As we prepare for the up coming race season, racers should focus on maintaining a lean body. While some may develop larger muscles then others and the weight of a rider may increase, the body fat of the rider will decrease. The calorie requirement to keep the developing muscles will increase thus assisting in calorie counting. If the weight training is stopped or significantly decreased lets say 6 weeks prior to racing the muscles will atrophy and reduce in size and mass. Also note: there would be no additional factor to incorporate to lose the weight, just stop training with weights. (I like that).

By: marcus

marcus — Sat, 14 Aug 2010 21:41:19 +0000

I tend to agree with benefits of strength training for cyclists. And if you look at another endurance sport like cross country skiing you will find example of elite marathon skiers doing very similar training to what I see in your 12 week program.

My question for you is around plyometrics and complex training where you do weights, followed by plyometrics followed by on-bike sprints (maybe more practical to do on spinning bike in gym or on trainer). I think as an athlete gets closer to racing season moving from heavy weights to plyometrics help closer mimic the speed of contraction of racing.

What are you general thoughts on plyometrics, and how do you think they might be incorporated into training program? What about complex exercises such as described above?

By: Lowe

Lowe — Tue, 17 Nov 2009 11:15:11 +0000

I was looking to incorporate the winter weight program with the 12 week winter training program how do you handle the lifting weights on M and Th, but also doing intervals on Th?