Strength Training for Cycling
How can you improve your performance on the bike without spending more time in the saddle? The answer is strength training. If you’re not already strength training, you should! I get it, as a woman, it can be intimidating to enter a gym environment. But, I promise you it’s way less scary than you think! The more women we can get in the weight room, the easier it will be for others to follow.
Why Should You Strength Train as a Female Cyclist?
Strength training has become very popular in the last few years. This is especially true for women. This is a huge step forward for women in fitness, and it's fantastic to see! Strength training isn’t just great for performance, but it's also good for general life too. Strength training for 30 minutes twice a week can lead to:
● Increased muscle mass ● Improved strength ● Increased bone mass ● Reduced risk of injury ● Improved insulin sensitivity ● Reduced feeling of aches and pains ● Improved confidence
Women have favoured cardio exercises to shed pounds and meet a slender physique. But, who's to say women have to look like a 1980s supermodel? Cyclists have lean physiques and develop strong, muscular legs through exercise. That’s because that’s what their sport calls for. Cyclists don’t fit the ideal body shape for women. That’s fine, since there is no perfect body shape because everyone is different. Genetics, diet, physical activity, and lifestyle dictate your body shape. There’s no right or wrong way to look, feeling comfortable in your own skin is good enough.
Strength Training for Cycling
When we think of what muscles we need for cycling, our first thoughts go straight to the legs. But, cycling is actually a full-body exercise. The core creates significant demand. Cycling also focuses on testing your upper body during the up hills. Cycling strength training needs a full-body focus, not just leg work. Additionally, we also need to consider what we want to achieve from strength training. For cycling, you’ll want to build more power. This will enable you to deliver more force through each stroke. You also need more strength endurance to sustain the repeated strokes during a ride. Finally, you need more stability to keep your core stable while your prime movers work. Consider strength, endurance, and stability. You need to consider them in your strength training plan.
Strength Training Workout
Below is a sample workout. You can use it to improve your performance and cut the risk of injury on the bike. Let us know if you try this!
BOX SQUAT SETS 4-5 / Reps: 6-8 / Rest between sets: 2-3 minutes
Primary Muscles Worked: Quadriceps, hamstrings, glutes, calves, and core.
How to Perform:
1. Set up in the back rack position, keep your hands shoulder-width apart and set the bar on your upper back.
2. Find a comfortable set-up with your feet and screw your feet into the ground.
3. Slowly break at the hips and knees through a comfortable range while keeping tension.
4. Push the floor away to reach full extension before performing the next rep.
BULGARIAN SPLIT SQUAT SETS: 3-4 / Reps: 8-10 / Rest between sets: 2-3 minutes
Primary Muscles Worked: Quadriceps, hamstrings, and glutes.
How to Perform:
1. Stand 2 feet from a raised surface with your feet hip-width apart. Keep your core engaged and your shoulders pulled down.
2. Place one foot on the raised surface with your toes pointing down.
3. Leaning through your front leg, slowly lower your back knee to the ground.
4. Drive through your front leg back to extension.
BOX STEP-UP SETS: 2-3 / Reps: 10-12 / Rest between sets: 1-2 minutes
Primary Muscles Worked: Quadriceps, hamstrings, glutes, calves, and core.
How to Perform:
1. Begin standing behind a box, core engaged and shoulders pulled down.
2. Put one foot on the box and lean over your toes. Then, drive through your front foot to fully extend on the box.
3. Alternating feet at the top, slowly lower your leading foot back to the ground.
4. Alternate leading feet on each rep.
CABLE ROW SETS: 2-3 / Reps: 10-12, each side / Rest between sets: 1-2 minutes
Primary Muscles Worked: Lats, traps, rear deltoids, and rhomboids.
How to Perform:
1. Sit back from the cable machine so you can feel tension in the cable.
2. With arms extended, pull your shoulders down and bring your elbows back into your pocket.
3. Pause for a second, then slowly let your arms fully extend before starting the next rep.
PALLOFF PRESS SETS: 2-3 / Reps: 10-12, each side / Rest between sets: 1-2 minutes
Primary Muscles Worked: Rectus abdominis, transverse abdominis, and obliques.
How to Perform:
1. Stand facing sideways onto the cable machine. Pull the handle into your chest while keeping your feet hip-width apart.
2. Push the handle straight out from your chest, while resisting the cable pulling back.
3. Guide the handle to your chest at a controlled pace.
PLANK SETS: 2-3 / Reps: 45-60 seconds / Rest Between Sets: 1-2 minutes
Primary Muscles Worked: Rectus abdominis and transverse abdominis.
How to Perform:
1. Position your hands beneath your shoulders, and align your feet.
2. Push the floor away and squeeze your glutes.
3. Hold this position for the allotted time.
Always gain approval from a medical professional before starting a training programme. For specific injuries or needs, seek help from a training pro.
We would love to know if you try this workout! Do say hello on Instagram, or send us an email: hello@rideluca.com
X LUCA
