Resistance Training for Cycling – What it improves and why all cyclists should be doing some.
If you have little experience of off the bike training, or have never trained in a gym or a resistance training environment then this article is for you.
There are a multitude of benefits to be gained from resistance training for overall health, injury resistance and performance and thankfully long gone are days where it was believed that resistance training should be avoided for endurance based sports. The belief that only low weights should be lifted for high reps is a thing of the past, and current research suggest that endurance athletes gain more benefit from lifting relatively heavy weights for lower reps, in a strength training modality (don’t worry we aren’t talking strongman/power lifting here).
A well designed Strength and Conditioning programme will include exercises that improve the lower and upper body as well as the core and won’t result in excessive size or weight gain, despite helping to increase force production, pedalling efficiency and the ability to ride harder or longer. It really is a win, win scenario and if carried out correctly will only complement your cycling ability.
Now we all know time on the bike, carrying out the actual sport or skill is important and cycling is what we enjoy the most right?! But as little as 1-2 hours per week, in particular throughout winter when you aren’t riding quite as much in the evenings will go a long way to keeping you fit, healthy and always ready to ride that bike.
ALine SnC Coach