Cardiorespiratory, Strength and Flexibility all play an important role in your cycling

When all three are optimized you develop complete fitness so your entire strength and flexibility program should be based to accomplish this to help  improve your conditioning on the bike.

Detail of a road bike with a cyclist pedaling on a road.

Looking into structuring a weight training program for Cycling or Triathlon these are the types of structure that can be also implemented into a weight training program for other sports. But we focus on cycling below.

 

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Low Weight-High repetitions

This will help you achieve sustained strength without bulking up your muscle mass, providing an increase of cardiorespiratory fitness. You should be completing between 10-15 repetitions.

High Weight-Low Repetitions

This type of workout will help develop raw power and strength, your explosive power needed for surging during climbing or accelerations during the ride/race. The weight is the maximum you can lift  for 4-8 repetitions and building up to 2-3 sets.

Circuit training

Circuit training is a process that takes you through numerous exercises with limited rest between various sets. This type of workout covers close to the entire body while elevating your Hear rate. This also improves cardiorespiratory fitness and will help pay dividends when you spend time at or close to you anaerobic threshold.

Pyramid Sets

Used mostly with weights, the repetitions are either increased or decreased for each set, with the sets usually focusing on developing explosive or raw power.

Mimicking your cycling position 

It is a good idea will doing weight training to mimic your cycling position with numerous exercises. But remember well rounded strength can also stabilize joints and prevent injury.

Arms during Cycling

While the arms provide two of the five contact points with your bike and contribute to your bike handling they also provide stabilization for your body while pedaling.

Chest During Cycling

The chest plays a fundamental role in connecting the rider to the bicycle via the shoulders and arms.

Back during cycling

Your back and spine provide the foundation for almost every activity that you perform, and cycling is no exception. Unfortunately, back problems are a frequent complaint of cyclists. Because of the bent- over position on a bike, your back muscles are constantly engaged.

Abdominals during cycling

Abdominal muscles help  your core strength, stability, and power. Strong abdominal muscles very important to your overall fitness, performance. Lower back pain in cyclists are often caused from the anterior muscles of the abdomen not being strong enough to supposrt the force of the back muscles. Most cyclists spend hours of time leaning forward for which they tend to develop an very strong conditioned back.

Legs During cycling

The quadriceps, Hamstrings, calfs, hips, and Glutes are the driving force of every cyclist, and these areas of the body should be the main focus point of each rider’s weight training program.