Why Strength Training is Essential for Cyclists!
Cycling has long been hailed as a sport where the road is your gym, and the bike your ultimate training tool. Traditionally, coaches and athletes believed that all the strength required for cycling could be developed solely through time spent on the bike. However, as our understanding of sports science has evolved, so too has our appreciation for the significant benefits of off-bike strength training.
In this blog, we'll explore why strength training is now an essential component of a cyclist's training regimen. Here are five compelling reasons why strength training should be embraced by cyclists of all levels:
1. Increased Bone Density
Cycling is a non-weight-bearing sport with no impact on the joints. While this is gentle on the body, it also means that cyclists are at risk of lower bone density, which can lead to fractures and other bone-related issues. Strength training, especially exercises that involve lifting weights, places mechanical stress on bones. This stress is essential for stimulating bone growth and increasing bone density, making cyclists less susceptible to fractures and injuries.
2. Enhanced Muscular Fibre Recruitment
The powerful pedal stroke is the holy grail of cycling. More powerful pedal strokes mean more speed and efficiency on the bike. Strength training can help cyclists achieve this by increasing the recruitment of muscle fibers. When you engage in resistance training, you activate more muscle fibers than you typically use while cycling. Over time, this enhanced muscle fiber recruitment translates into a stronger and more efficient pedal stroke.
3. Reduced Susceptibility to Injury
Cycling involves repetitive movements in a specific range of motion. Over time, this can lead to muscular imbalances and weaknesses in the stabilizing muscles, which are responsible for keeping the body stable on the bike. Weak stabilizing muscles can increase the risk of injury, especially in situations that require sudden movements or changes in terrain. Strength training addresses these imbalances and strengthens the small, often overlooked, stabilizing muscles, reducing the likelihood of injuries.
4. Variety in Training
Cycling can become monotonous when it's the sole focus of your training regimen. Incorporating strength training adds variety and excitement to your workouts. It challenges your body in different ways and provides a mental break from the routine of long rides. This variety can help keep your training fun and engaging, ultimately improving your overall motivation and performance.
5. Improved Overall Strength
While cycling primarily targets the lower body, strength training can be customized to work on your entire body. Building a strong core, upper body, and legs can help you maintain better posture on the bike and generate more power during sprints and climbs. A strong upper body can also come in handy for bike handling and stability in challenging conditions.
Strength training has emerged as a crucial element of a cyclist's training routine, at DEEKA we advise athletes complete an off the bike strength programme twice a week. We have partnered with Everathlete who offer easy to follow structured sessions using minimal equipment; they’re a fantastic resource for all things strength!
