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WEIGHT TRAINING
FOR CYCLING
The good news about cycling, is that regardless of your
body shape and size, almost anyone can achieve the benefits from this exercise.
These benefits include improvements in cardiovascular and muscular endurance, whilst providing a low injury risk level, with
the exception of off road mountain biking. Competitive cyclists compete in either short sprint
races on a track or road, or longer endurance style races such as the tour
de France (23 days).
Regardless of your chosen distance, weight training
especially in the lower body will improve your performance during both
sprint work and hill climbs.
The following weight training circuit should be performed
2-3 times a week in the off season, and 1-2 times a week during your race
season. Sprint cyclists should aim for lower reps with a heavier weight,
whilst endurance cyclists need to perform a higher amount of reps with
a lighter weight.
This session is designed to work all the major muscle groups
of the lower body. Aim to do the exercises after a proper warm-up and stretch.
Session 2 should be performed on a totally different day, ideally two days after
session 1.
The weights that you use should reflect on your current
strength levels. For safety reasons, start with a light weight establishing
good technique before increasing gradually.
Click on the photograph for a full animation and
explanation of how to do the exercise. The bold text indicates the muscle
group section that is being worked, with a link to other exercises for
that muscle group. There is no set order for you to perform the exercises
in, however I would advise to start with the exercise that you find the
hardest, only after a good warm-up and stretch.
SESSION ONE
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Seated leg extension machine Quads. Keeping your back firmly into machine, place your feet under the foot pad, about shoulder width apart, just above your ankle level.
As you develop your leg strength, aim to work for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg for 4 - 8 reps.
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Calf machine. Most modern gyms will have a calf machine, if not that use either a Smith Machine or Barbell across your shoulders.
Stand straight with the balls of your feet on the platform, with the shoulder weight cushions comfortably placed on your shoulders, - avoid being bent up, or straining to reach the supports.
Lift and lower slowly for 2 - 3 sets of 10 - 12 reps working for a full range. |
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Cable adductor and abductor pulls, Inner / Outer Thighs. Aim for 2 sets 0f 10 - 12 reps with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors.
Repeat on the other leg. Count the number of reps that you can do, in order to gauge the difference if any in strength in each leg. |
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Leg Press Quadriceps. There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart.
Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards. |
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Hamstring Curl Machine. Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most people's hamstrings will tend to be tight, and can easily be damaged.
Aim for 2 - 3 sets of 10 - 12 reps, using a light weight for your first set. |
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Gluts / Hip Flexor Cable Pull Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley.
Aim to keep your legs and back straight throughout the exercise, to help isolate the gluts, holding a secure object for balance.
Work for 2 sets of 10 - 12 reps, on each leg - facing forward (gluts) and rearward (hip flexors). |
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Complete Lower Body. A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.
Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement. |
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Adductor Machine. Aim to keep your legs and back in contact with the machine at all times. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners.
It may be useful to warm up your muscles with a lightweight prior to your training weight.
Aim for 2 sets 0f 10 - 12 reps with a suitable weight. |
Along with lower body weight training exercises,
you should perform the following to help prevent problems associated with
endurance cycling, which include wrist, lower back and neck fatigue.
Look at the section on stretching
to help prevent injury and to maintain your stretching all year round,
especially after long rides. The members area has a complete section dealing with suitable stretches for cycling, along with a full explanation of over 1,000 different exercises.
SESSION TWO
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to perform this session as a superset workout, i.e. start with the exercise
on the left, then immediately the exercise on the right with no rest. Have
a short rest after the second exercise. |
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Dorsal
Raises, Back, keep your head looking down
at the floor at all times. Aim for 2 sets of 8 - 15 reps. Can be made harder
by using small weights. |
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Abdominal's,
aim to perform 2 sets of as many reps as you feel comfortable with. Keep
the movement smooth with your chin off your chest. |
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Upper Back - upright row , aim to perform high reps, for 1 set with a light weight, keeping
the elbows high for 2 seconds before lowering. |
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Wrist
exercises, concentrate on performing a variety of different wrist exercises,
for high reps. Look in the wrist section for different exercises. |
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Triceps Dips,
depending on your fitness level choose the correct style for you. Aim for
1 set for as many reps as possible. |
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Concentric
curls Biceps, work each arm one at a time
aiming for good technique. Monitor the difference in strength in each arm.
Work for 2 sets of as many reps. |
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Abdominals
lying side bends, work one side at a time for as many reps as possible.
Support your neck with your other hand. |
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Back
extension, avoid coming up to far, aim to perform in a smooth slow motion
for 1 set of as many reps as possible. |
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Bench
Press Chest. Perform this exercise with
different hand grips, normal, wide and close arm. Aim for 10 - 12 reps,
1 set each style. |
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Lateral
pull down Back, bring the bar to your front,
using a wide, normal and close grip for 10 - 12 reps, 1 set each style. |
Serious About Your Health and Fitness - Then Become a Netfit Member!
There are currently over 1,200 different exercises and numerous training programs in our members area, including a Plyometric section specific for improving cycling speed and power.
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