A cyclist's guide to strength training

Strength training has many benefits especially for cyclists. Incorporating strength and weight exercises into your regular training will see your performance and recovery improve.

The rise of marginal gains and high competition mean racing cyclists regularly include strength training as part of their training plans. Studies show that off the bike strength and conditioning work makes you faster (1).

Year-round riding requires year-round training and that includes weights and building strength. Good body strength takes time, so you need to be consistent in order to achieve results. If you've never delved into the world of strength training, you might think it's just a case of "leg day" every day. Squats, hamstring curls, lunges and deadlifts are all well and good but they're the least of your worries.

Let's take a look at what strength training should look like for cyclists.

One way of picturing these benefits is to consider your fitness as a pyramid. In their book "Strength and Conditioning for Cyclists", Phil Burt and Martin Evans (two of Britain's best physiotherapists who have spent much of their careers working with the country's best cyclists) explain the concept of a stable pyramid (2).

"Cycling fitness, and all conditioning, can be thought of as a pyramid," they write. "Unfortunately, for a huge number of cyclists, including, until fairly recently, top-level elite riders, the capstone was all they really focused on, with little regard for the crucial layers below."

A stable pyramid has three layers:

• Level 1 = the largest layer is all about general physical qualities which includes range of movement (ROM) and control.
• Level 2 = physical qualities related to cycling but not necessarily developed on the bike.
• Level 3 = the smallest layer is the cycling-specific fitness that you develop on the bike.

One of the best unspoken benefits of strength training is the fact you can do it all from the comfort of your own home. While some people prefer a gym setting, this can be intimidating for others. Affordable home workout equipment is readily available to encourage more people to build a stronger body and look after their long-term health.

Increasing and improving your range of movement is important for injury prevention as well as honing your position on the bike.

There are two ways of correcting any range of movement issues:

• Foam rollers, trigger point balls and peanuts e.g. hamstring and quad rolls using a foam roller, glute massage using a ball.
• Stretching

Regular and consistent stretching sessions will ease any tight muscles and extend your range of movement. In turn, this will reduce the chance of you becoming injured.

Developing your range of movement will improve your aero position on the bike. Aggressive time trial positions are not easy to hold without a high range of movement and good flexibility. Being able to perform and achieve results in this position requires a lot of time dedicated to these exercises.

It's one thing to increase your range of movement but it's another to have control through this range. If you don't have control through these movements, you may end up with lower back pain and longer term injuries.

Cyclists' hip flexors are notoriously troublesome (tight) unless you target them with specific exercises. Use your workout to incorporate leg lifts which target the hips and torso.

Lie flat on a mat with your hands either side of your body. Lift your legs in the air and gradually lower them to the ground again. If you're feeling good, try doing leg lifts with your hands above your head for an extra challenge.

Do around 20 reps per set and aim for between 3 and 5 sets. Important here is control through the movement.

Burpees come with a bad reputation, but there's a place for them in your strength training plan. The burpee is an amazing full body workout that uses your arms, legs and torso to achieve more power when you're cycling.

Burpees will get your heart rate racing, so make sure you've got a bottle of water nearby for afterwards.

Aim for 10-20 reps with up to 5 sets.

Your own body weight is a great starting point for strength training. After a while, you may want to increase the weight during your workout.

Dumbbells and kettlebells are useful aids for increasing your strength. Always remember to start weight lighter weights and progress to heavier ones over time. Focus on your technique (strong core, straight back, use your hips) rather than repetitions and weights.

Include some of these weighted exercises into your workout:

A lot of the exercises mentioned in this article feature in many yoga and pilates classes. Classes are a good way to ensure you dedicate the time to your practice. In many cases, the classes will focus on a particular area such as hips, lower back or core. One-to-one sessions can benefit you as you get started and can help you identify any niggles before they worsen.