When it comes to strength training for cyclists, there is over whelming evidence of the benefits, but how do we get started? What exercises are effective? How many sets of each exercise? How many exercises? How heavy should the weights be? Can’t we just do strength work on the bike?
In this post, rather than go through the scientific basis for doing strength training, I will give an example plan based on the current research.
Definitions
Strength training, like everything else is full of jargon and specific terms that we will need to understand in order to interpret what is prescribed or what we should do. The following is a quick list:
Sets: the number of times an exercise is done without rest
Reps: the number of times a weight is lifted in each set
Session: a particular workout
RM: repetition max or the maximum you can lift for that number e.g. 1RM means the weight you can lift only once, 8RM means a weight you can only lift eight times in a row before failure.
Basics For Every Session
Warm Up
Warm up for 10 minutes on the bike, rowing machine or a combo of each (rowing machine is preferable). You should warm up to a light sweat. Do not stretch before strength training, but rather do 1-2 sets of light or no weight reps of the main exercises.
Cool Down
5mins very easy cycling (<65% max heart rate)
Recovery
Aim to consume 20g of protein and 60g of carb asap after workout. Also, eat your main meal (preferably less processed whole foods), including some good protein and carbs, soon after the workout.
Introduction Phase – Getting Started
Begin your strength training adventure with two weeks of light or no weight repetitions and focus on perfecting technique.
- Two sessions per week
Main Exercises
- 3 sets of 10-15 reps
- Squats or Dumbbell Squats and Deadlifts
Core Exercises
- 3 sets of each exercise (Do all to time rather than reps, but finish comfortably with plenty left in the tank. For example 3 sets of 30 seconds.)
- Mountain Climber, Side Plank, Renegade Row
- **Focus on technique for all exercises
Phase 1 – Technique Focus
We now move into exercises with a little more weight, but we are primarily focusing on technique. This will pay dividends in the following phases by helping get the most benefit from the exercises and avoid injury.
- Two or three sessions per week
- 4 weeks
Main Exercises
- 3 sets 10-12 reps (of a weight you could do 15-20 times)
- Squats or Dumbbell Squats and Deadlifts
Core Exercises
- 3 sets of each exercise (do all to time, but finish with a little left in the tank)
- Mountain Climber, Side Plank, Renegade Row
- **Focus on technique for all exercises
Phase 2
We are now in the main phase of strength training. Weights are heavy, but our technique should be good due to the previous weeks of practice.
- Two or three sessions per week
- 8 weeks
Main Exercises
- 3 sets 4-6 reps (finish each set having 1-3 reps left in the tank)
- Squats or Dumbbell Squats and Deadlifts
Core Exercises
- 3 sets of each exercise (do all to time, but finish with a little left in the tank e.g. 2-3 reps or a few seconds)
- Mountain Climber, Side Plank, Renegade Row
- **Focus on technique for all exercises
Phase 3
This is continuing the main phase of strength training. Weights are heavy, but our technique should be good due to the phase.
- Two or three sessions per week
- 8 weeks
Main Exercises
- 3 sets 4-6 reps (finish each set having 1-3 reps left in the tank)
- Same as Phase 2 but replace Deadlifts with Bulgarian Split Squats (So Squats and Bulgarian Split Squats)
Core Exercises
- 3 sets of each exercise (do all to time, but finish with a little left in the tank e.g. 2-3 reps or a few seconds)
- New core exercises: Burpees, Rotating Side Plank, Supermans
Note: If you are new to an exercise, do 1-2 weeks of that exercise with a lower weight and practice technique
What Do I Do After This?
Generally stick to the pattern in Phase 2 and 3. Some options may include:
- Alternate sessions (e.g. Phase 2 routine once a week and Phase 3 routine once a week) or
- Alternate phases (e.g. 8 weeks of Phase 2 then 8 weeks of Phase 3 and so on).
Other exercises could also be used but:
- Stick to the same set and rep structure,
- For the main exercises, try to replicate the cycling leg movement (e.g. squats, lunges, leg press, step ups etc),
- Alternate core exercises: crunches, reverse crunches, planks, bridges, knee lifts, rotating side plank etc.
