explosive power Archives - Cycling Training Tips

12 week strength program for cyclists

September 22, 2006

Here is a very effective strength training program for cyclists. The program is based on multi joint exercises with free weights, which indicate that this program is not for beginners. If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your training gym.

When using this strength program:

”¢ Warm up before lifting
”¢ Never train to failure
”¢ Use as heavy weights as possible (still no failure training)
”¢ Be explosive in the concentric phase
”¢ Rest periods of at least 2 minutes between sets

Read the full strength training program for cyclists

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Strength Training Might Increase Performance

Strength training is a controversial topic when we discuss optimizing of training programs for cyclists. There is no definitive answer to whether cyclists should include weight lifting in their winter training plans. There have been made several studies which have not yet proved that cyclists can benefit from strength training.

One of the biggest problems for these scientific studies is that they are done at untrained people and the study group is usually small. That makes it rather difficult to prove a significant difference between endurance training only versus endurance training combined with weight lifting.