The Crucial Role of Strength Training in a Cyclist's Training Plan

With 16yrs of racing experience, and another 7 as a cycling coach, I've witnessed the transformative impact of strength training on cyclists, propelling them towards peak performance during the race season. In this article, we'll explore the significance of incorporating strength training into a cyclist's build-up to race season, shedding light on how to seamlessly integrate these workouts, what aspects to focus on, and the most compelling reasons for their inclusion.

Understanding the Role of Strength Training for Cyclists:

While the essence of cycling lies in endurance and aerobic capacity, overlooking the benefits of strength training would be a disservice to the ambitious cyclist. Strength training serves as the secret weapon in the arsenal, offering a myriad of advantages that directly translate to improved performance on the bike.

Why Strength Training Matters:

1. Increased Power Output:
   
   
   • Why it's important: Cycling, especially during races, often demands explosive bursts of power—whether it's powering up a World Cup climb at VO2 Max, or sprinting towards the finish at Road Nats. Strength training amplifies the cyclist's ability to generate power, providing a distinct advantage in such scenarios.
     
   • Focus: Incorporate compound exercises like squats, deadlifts, and leg presses to target major muscle groups involved in cycling. Bonus, when done correctly, these build core strength too!
     
2. Improved Muscle Endurance:
   
   
   • Why it's important: As races intensify, sustaining power over extended periods becomes the race winning factor. Strength training enhances muscular endurance, allowing cyclists to maintain a higher level of performance for longer durations.
     
   • Focus: Implement high-repetition, lower-weight exercises to mimic the sustained efforts required during races. Pro tip, wait until after your 'strength' and 'hypertrophy' phases to build muscular endurance.
     
3. Injury Prevention:
   
   
   • Why it's important: The repetitive nature of cycling can lead to muscle imbalances and overuse injuries. Strength training helps correct these imbalances, fortifying the body against injuries and ensuring longevity in a cyclist's career, and helping the athlete's body stand the stresses of riding.
     
   • Focus: Include exercises that target stabilizing muscles, such as lateral leg raises, core workouts, and compound movements.
     
4. Enhanced Core Stability:
   
   • Why it's important: A strong core is the foundation for efficient pedaling and bike handling. Improved core stability not only boosts performance but also contributes to better posture and reduced fatigue during long rides.
   • Focus: Incorporate movements like the 'McGill Big 3' and other core-specific exercises into the strength training routine.
     
5. Optimized Energy Transfer:
   
   
   • Why it's important: Strength training refines the coordination between different muscle groups, ensuring efficient energy transfer during each pedal stroke. This efficiency is a game-changer, especially during high-intensity efforts.
   • Focus: Include exercises that mimic cycling movements, such as step-ups and lunges.

How to Incorporate Strength Workouts:

1. Periodization:
   
   • Why it's important: Sync strength training with the overall training cycle, emphasizing different aspects during the base, build, and peak phases. This ensures that strength gains align with the cyclist's racing & riding goals.
     
   • Focus: During the base phase, build foundational strength with compound movements. In the build phase, transition to more sport-specific exercises. In the peak phase, maintain strength with reduced volume.
     
2. Frequency and Consistency:
   
   • Why it's important: Consistency is key to reaping the benefits of strength training. Regular, focused sessions are more effective than sporadic, intense workouts.
   • Focus: Aim for 2-3 strength sessions per week, with a mix of lower and upper body exercises.
3. Functional Movements:
   
   • Why it's important: Cycling-specific strength gains result from exercises that replicate the movements and demands of riding.
   • Focus: Prioritize compound movements like squats, deadlifts, and lunges. Include single-leg exercises to address muscular imbalances.
     
4. Progressive Overload:
   
   
   • Why it's important: Progressive overload is fundamental for continual improvement in strength. Gradually increase weights or resistance to challenge muscles and stimulate growth.
   • Focus: Track progress and adjust resistance accordingly. Periodically take rest,  reassess, and modify the strength training program.
     
5. Recovery and Flexibility:
   
   
   • Why it's important: Adequate recovery is vital to prevent overtraining and ensure that strength gains are sustainable. Incorporate flexibility exercises to maintain mobility.
     
   • Focus: Include rest days between strength sessions. Integrate stretching or yoga into the routine to improve flexibility and prevent stiffness.
     

Tips for Success:

1. Seek Professional Guidance:
   
   • Why it's important: A  coach can provide invaluable insights and ensure that the strength training program aligns with cycling-specific goals, help you stay accountable, and adjust your plan as necessary.
     
   • Focus: Consider working with a coach to develop a customized strength training plan and receive guidance on proper form.
     
2. Listen to Your Body:
   
   
   • Why it's important: Overtraining can lead to burnout and injury. Listening to your body's signals ensures a sustainable and effective strength training program.
     
   • Focus: If fatigued or experiencing pain beyond normal muscle soreness, adjust intensity or take extra rest days.
     

The incorporation of strength training into a cyclist's build-up to race season is not merely a supplement; it's a strategic investment in enhanced performance and overall well-being. By understanding the profound impact on power output, endurance, injury prevention, core stability, and energy transfer, cyclists can embrace strength training as an integral component of their training regimen. Balancing periodization, consistency, and personalized programming is the key to unlocking the full potential of strength training for cyclists and paving the way to success on the racecourse.