Why do you recommend cyclists to train like weight lifters (few reps)? Wouldn’t it be better to train for strength endurance with 8, 12 or more reps? Maintaining low body weight is essential in road cycling and mountain bike (Watts per Kilogram) since carrying extra pounds (dead weight) decreases your performance. That is the same
Reader Question: Why Should Cyclists Train Like Weight Lifters? Read More »
“Would it not be more beneficial to simply push a large gear (if on a trainer) or doing steep hills. I personally have gotten more out of doing 28% grade repeats for 2 hours than doing any sort of lifting – Andrew Coggan / Ric Stern seems to think weight training is useless / determintal
Strength Training On The Bike? Read More »
I often hear that cyclists skip strength training because they will gain additional body weight. In this series, I will explain how cyclists can strength train without gaining extra body weight. This article is a part of the ‘Strength training without additional body mass series’. You can read the rest of this series here:1. Why
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When you start to strength train you will make progress in the beginning with little effort. This is not due to hypertrophy, but rather neural adaptations. Maintaining a low body weight is essential in both road cycling and mountain bike, since carrying extra pounds (dead weight) decrease your performance. I have made a couple of training tips that can help you to avoid hypertrophy of your muscles when you strength train.
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It takes time to build big muscles. Before a muscle would start to grow it needs regular training sessions and plenty of the right calories served at the right time. You will need more calories than normal because building is muscles not essential for your body to survive.
When a muscle increases its square diameter we call it hypertrophy. Nutrition plays a big role for hypertrophy and therefore I have included a nutritional article in the series about how to avoid additional body mass. Elite cyclists and other serious riders should normally try to avoid hypertrophy since it slows them down on the hills.
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