Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan

TL;DR

Strength training exercises such as spiderman push-ups, pistol squats, deadlifts, and planking rows can improve functional strength for cyclists.

Transcript

Strength training and endurance training are often at odds with each other, but any cyclist can benefit from improvements in functional strength. And what I mean by functional strength is anything that reinforces your position on the bike or helps you better transfer power to the pedals. Some body weight exercises I'd recommend our spiderman push-u... Read More

Key Insights

• 💘 Functional strength exercises like spiderman push-ups, pistol squats, deadlifts, and planking rows can benefit cyclists by improving their position on the bike and power transfer.
• 🏃 Progressive training is crucial, especially when starting with exercises like pistol squats that may be challenging to perform initially.
• 🚴 Strength training should be incorporated into a cyclist's training plan all year-round, with different emphases during the base, build, and specialty phases.

Questions & Answers

Q: What is functional strength training for cyclists?

Functional strength training for cyclists includes exercises that improve their position on the bike and power transfer to the pedals. Examples include spiderman push-ups, side planks, and pistol squats.

Q: How do spiderman push-ups benefit cyclists?

Spiderman push-ups strengthen the core muscles and improve hip flexibility. By pulling the knee up to the elbow during the exercise, cyclists also enhance their hip mobility.

Q: What are pistol squats and how do they help cyclists?

Pistol squats are single leg squats that cultivate single leg strength and hip stability. They improve the cyclist's ability to generate power with each leg individually.

Q: What are the benefits of deadlifts for cyclists?

Deadlifts strengthen the hips and the posterior chain, which includes muscles along the back side of the body. Properly executed deadlifts can improve power and endurance on the bike.

Q: What are planking rows (renegade rows) and how do they benefit cyclists?

Planking rows are rows done from a push-up position. They engage the core and upper body muscles, improving overall strength for cyclists and aiding in maintaining a stable position on the bike.

Summary & Key Takeaways

• Functional strength exercises for cyclists include spiderman push-ups, side planks, and pistol squats.

• Deadlifts and planking rows are weight-based exercises that also benefit cyclists.

• Strength training should be integrated into a year-round training plan with different emphasis during each phase.