Resistance Training For Cyclists
On the back of my Lance Armstrong Kettlebell post, I thought it apt to discuss a little bit about resistance training for cyclists and why it's worth doing.
Also, Oliver Pearce a semi-pro cyclists who I happen to work with has also started pumping iron this winter to aid his cycling preperation.
4 Reasons Cyclists should do resistance training
1. A strong upper body gives rigidity right through out the body and helps Irradiation, transfering more power through the whole of the body. Also, the upper body comes into play when a cyclists falls off (this can happen quite often)
2. Good quad and leg strength could quite possibly mean the difference between having to get off and push up a steep hill, literally costing minutes.
3.The upper body/core muscles are a major driving force of the pedal stroke. A strong core aids the quads to deliver maximum power through the pedal. Just watch a tired cyclists on the flat, they will be swaying and grinding their hips and torso to put speed into the pedal where as a cyclist with a well trained strong core will be well seated and applying power with out extra use of the body.
4. General muscle strength and fitness through resistance training and conditioning will help with constant stopping and starting movements on descents allowing energy to be conserved.
So with this said cyclist will certainly benefit from resistance training 2-3 times per week.
Kettlebell Training for Cyclists
A simple kettlebell training program for cyclists:
Double handed kettlebell swing - 20 reps
Kettlebell Snatch - 10 reps (left and right hands)
Kettlebell Press - 10 reps (left and right hands)
Thruster squat - 20 reps
Renegade row - 10 reps each side
This workout covers all major areas required for cyclists and can be used in place of a weight room session so will save time for the busy folks who ride.
Perform in circuit fashion and repeat 3-6 times with 1-3 mins rest
Check out Turbulence Training for some great ideas for your resistance program
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Resistance Training For Cyclists
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