If you ever wonder if adding strength training or weight training to your cycling routine will be good for you? Well, hesitate no more. Especially for cyclist who participates in races, including endurance racing, will be able to see improvements in power, speed, and race times when they strength train regularly.
Cycling is a great activity for health and fitness. However, keep in mind that the best way to overall fitness includes variation. Mix it up and don’t forget about weight training, as building muscle will provide many benefits to your cycling performance.
With the right strength, a workout will improve and increase muscle mass, build bone strength and reduce the risk of injuries, improve flexibility in joints, help manage weight, and just make your daily day more functional and movement easier.
So here are a few benefits you will be able to reap from doing strength training.
1. Better performance
We all know that cycling is a cardio sport, but to go fast and long you must have strength, especially in your leg, core, and glute muscle. Strength training helps to build muscle which improves overall cycling performance measures. The following are examples of what strength training can do to help cyclists improve on;
-Improved leg strength and power
-Faster, more powerful race finishes
-Increased force, efficiency, and endurance
Image via : TrainingPeaks
2. Decreasing the risk of injury
Cycling is one sport that requires you to get really good at a highly repetitive movement, where we are in a very specific position, with little variability. This leaves our bodies adapting to these demands, resulting in some muscles shortening, others lengthening or our connective tissues being stretched in a position where they are unable to perform their job.
Thus, any strength training program for cyclists will help you to build better balances of muscle strength at the many joints in the body, allowing you to build stronger, yet more flexible and resilient muscles.
3. Core Strength for Stability and Endurance
It’s a common mistake to neglect our core and solely focus on the powerful leg muscles. Cyclists also need core strength. On a bike, you have to hold your body up and balance, this requires core strength.
It is best to target regular core work to develop those muscles. This will help you to stabilize better on the bike and be able to hold a good riding form longer. As, fatigue in the core can easily set in during longer rides which interferes with speed, power, and ability to keep on going.
Image via : North Castle Partners
4. Improve Cycling Posture
Many cyclists often face poor posture. After spending so much time hunched over a bike, it’s not surprising to develop a rounded, shoulder-forward posture. Specific strength and posture exercises will help correct poor posture that may lead to neck and back pain and tension.
Overall, cycling is a great sport. But if you are planning to compete or cycle professionally keep pushing for strength training. Two sessions a week will help improve your fitness and strength. It can be easy to focus on cycling only, but you won’t regret making time for strength training too.
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