Strength training for cyclists: Exercises to stay muscularly fit and stable

Strength training for cyclists

"To get more muscle, I just need to cycle more: uphill, in the saddle, off-road - that's the best full-body workout," said a fellow editor recently. Many people think like him. Because anyone who loves cycling is geared towards speed, fresh air, dynamism, competition and - okay - pain, but this is rewarded with a rush of happiness at the finish line.

"Strength training only has positive effects for racing cyclists," says Andreas Wagner, who runs the iQ athletik training institute in Frankfurt together with Sebastian Mühlenhoff. The two sports scientists combine expertise from two sporting worlds: Wagner originally comes from weight training, Mühlenhoff from cycling. At their institute, they look after cyclists and triathletes of all abilities and ages. "Road cyclists in particular often have extreme deficits in terms of mobility and stability," Mühlenhoff reports from his experience as a coach.

Trunk strength is also often poor and the typical hunchback is widespread. Strength training counteracts all of this. "It strengthens the musculoskeletal system, which in turn reduces the risk of injury and wear and tear. The muscles also work more efficiently - which saves energy." Although strength training particularly increases performance in sprints and fast starts, it also supports endurance performance.

Norwegian researchers recently proved once again in 2021 that strength training improves cycling performance - and that men and women benefit from it to a similar extent. "Women should only pay particular attention to training with sufficiently high weights because they build muscle more slowly," says Andreas Wagner from his training practice.

But what exactly is strength training? A few push-ups, squats and sit-ups every day? "Strength training needs resistance," says Wagner. And it has to be high enough - which is why simple push-ups and squats with your own body weight are better than nothing, but do not target the muscles intensively enough to build muscle, especially for those who are more experienced. Additional weights such as a barbell are therefore needed.

Strength training for cyclists - Individual maximum strength

Studies have shown that endurance athletes particularly benefit from strength training when they work with loads that require more than 70 per cent of their maximum strength level. Maximum strength is the greatest possible force that the nerve-muscle system can muster against a resistance. To stay with the example of the squat: If the weight of the barbell is such that you can do the squat exactly once - then you are at your individual maximum strength.

So if you have to train with 70 per cent of your own maximum strength, you can't avoid using additional weights. Mühlenhoff and Wagner have had particularly good experiences with the barbell. "It is an effective and time-efficient training tool for strength training," says Wagner. Complex barbell exercises such as squats or deadlifts activate a large part of the body's muscles and train coordination, balance and correct posture. The disc weights can be varied, and those who have been practising with them for some time can even train with the barbell at home. However, beginners and less experienced people can also do the exercises with dumbbells first.

Incidentally, the two sports scientists have observed that younger cyclists are much more open to the topic of strength training than older cyclists. After all, weight lifting has been a trend for several years now. In addition, bike training itself has become increasingly professionalised: People are not only using scientific evaluations and data analyses, but also the benefits of various balancing sports to boost their performance on the bike. Professional cyclists no longer only train on the bike to perform in races. Top Norwegian sprinter Alexander Kristoff, for example, usually starts his training days with an hour and a half of weightlifting.

Strength training for cyclists - fit at any age

However, strength training is also particularly beneficial for amateur athletes because it counteracts muscular imbalances and deficits. "Older people in particular benefit greatly," says Wagner. Muscles start to atrophy as early as the early thirties - if you don't do anything about it. The good news: "Even over 90-year-olds can still build muscle mass with strength training," says Wagner. However, older cyclists need to pay particular attention to longer regeneration times, as their cells need longer to recover.

Incidentally, Mühlenhoff believes that the fear of some cyclists of building up too many muscles through strength training and then having to carry too much "mass" up climbs is unfounded. "The amount of endurance training alone stands in the way of strong muscle growth."

Strength training for cyclists - muscular and energetically demanding

Nevertheless, there are limits. The extent to which athletes can tolerate the double load of strength and endurance training is very individual. This can be checked using watt or pulse values or accompanying professional diagnoses. However, the most important thing is your own body awareness, says Sebastian Mühlenhoff. "If basic units suddenly feel different, or you keep noticing that you're lacking juice," then it could be an indication that you should cut back on strength training. "Strength training is muscularly and energetically demanding," says the expert. It therefore needs to be coordinated with cycling training. "Endurance training determines strength training."

Sebastian Mühlenhoff and Andreas Wagner have put together the most efficient exercises for cyclists for TOUR. Beginners should always practise the movements without weights at first. Once you have mastered the technique, you can practise with lighter dumbbells. You can also do this at home. If the weights are no longer sufficient, you should switch to barbells - and ask trainers for guidance at the beginning. Advanced exercisers can later purchase the equipment for use at home. Just two 30-minute exercise sessions per week can be enough to achieve a significant training effect.

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Strength training for cyclists - Well prepared

There are a few things to bear in mind before starting the exercises

>> The right equipment

Beginners should first be instructed by trainers in a gym, training institute or sports club. If you try the exercises yourself at home, you should first practise without weights or with light dumbbells. (see "The right weight"). The technique for barbell training can be trained with a broom handle. Those who are already experienced and want to train at home need:

• a barbell with disc weights
• a squat rack
• a resilient floor covering (elasticated sheets made of hard rubber)
• A pull-up bar and a flat bench with dumbbell rack can be added later

>> The right time

Winter is the ideal strength training time for cyclists - 2-3 sessions per week are recommended. During the season, a lot can be achieved with just one session per week. Ideally, each muscle should be trained twice a week. Amateur cyclists who do not train systematically can do a strength training session on Mondays after their weekend rides.

>> Rules of thumb

• No strength training before interval training sessions on the bike.
• Take at least one rest day after strength training days.
• No strength training or only upper body training on rest days in the cycling training camp.

>> The right preparation

Those who are completely inexperienced in strength training should first be instructed by trainers to avoid injury. Before training with heavy weights, you need to learn the correct exercise technique: the movement sequences can first be practised with light dumbbells or only with the barbell without weights (15-20 repetitions).

>> The right weight

If you have mastered the exercise technique, you can increase the weights. You should choose a weight with which a maximum of 8-12 repetitions of an exercise are possible. If you can do more, the weight is too light; if you can do less than 8, it is too heavy.

>> The right design

Follow the instructions exactly; always perform the exercises slowly and in a controlled manner. Those exercising alone can check their movements in the mirror at the beginning. Beginners do 1-2 sets per exercise with a weight that allows 10 maximum repetitions. Advanced users do 3 or more sets with 8-12 maximum repetitions each. Take a 2-3 minute break between sets.

>> The right workload

You should neither overestimate nor underestimate yourself with the additional weights. It is important to adapt the exercise loads to your training progress and daily form. A training session lasts around 30-60 minutes (including warm-up and breaks).

>> The right order

Always start each exercise with 3-4 warm-up sets with light weights, focussing on the movement sequence. Only then should you practise with the actual training weights. Perform complex and coordinatively demanding exercises such as squats or deadlifts, which require more concentration, at the beginning of the workout.

Overhead squat with broomstick

>> trains mobility, coordination and promotes body stability

Warm-Up

This exercise (with a broomstick or barbell) is a good warm-up exercise at the start of every training session. It serves less to build strength, but is an effective exercise to learn the squat technically clean. It serves to stabilise the torso and promotes mobility of all relevant main joints: ankle, hip and shoulder joints.

Grasp the broomstick/bar with a wide grip (well above shoulder width) and hold it above/behind your head with outstretched arms. Stand shoulder-width apart, toes slightly outwards. From this position, bend your knees and squat down in a controlled manner. Raise your heels, place a wedge board or similar under your heels. Keep your upper body upright, arms straight and feet completely on the floor. Straighten up again.

Push-ups

>> trains triceps, chest, front shoulder; promotes core stability

> Place the dumbbells parallel to each other on the floor at about shoulder height. Position your body in a push-up position: Hands pointing towards each other, firmly grasp the dumbbell handle, arms outstretched. Hands and toes hold the body weight. Your head, upper body and legs should form a straight line.

> Move your body towards the floor by bending your elbows (inhale) until your upper arms are at least parallel to the floor. Exhale as you push up.

The whole body remains under tension during the entire exercise!

Tips!

>> Supporting yourself on the dumbbell handles takes the strain off your wrists and allows you to perform the movement with a greater radius. Beginners can practise push-ups with their knees up.

Squat with barbell or dumbbell

>> central exercise for cyclists: trains the thighs and buttocks; numerous muscles have to do stabilising work, especially those of the torso

> Take the barbell out of the rack with your upper body upright and a symmetrical grip that is wider than shoulder width and place it on your neck, upper trapezius muscle and shoulders. Stand upright and shoulder-width apart, toes slightly outwards, head straight, look forwards/slightly upwards, lift your chest. Pull your shoulders back (the bar must not press on the cervical vertebrae!).

> Inhale, then slowly squat down, putting even weight on the entire feet. If possible, bend your knees until your hips are lower than your knees. The lower you go, the more effectively you train your lower limbs. BUT: Only go as low as you can do the exercise correctly (heels on the floor or wedge underneath if they lift off; no hunched back!).

> Then, without pausing, look slightly upwards, slowly and evenly straighten up again from the squat position - consciously tense your torso, push your hips forwards and exhale. Do not push your knees all the way through at the end.

Exercising with dumbbells exerts less pressure on the spine, which can be beneficial for certain back problems

Tips

>> Ensure a smooth, flowing movement. During the exercise, the knees move in an imaginary straight line over the toes.

Rowing bent over with barbell or dumbbell

>> trains the back, rear shoulder, arms, trapezius muscle; challenges the back extensors and counteracts the rounded back of the cyclist

> Stand shoulder-width apart, toes slightly outwards, feet evenly loaded, knees slightly bent.

> Pick up the dumbbells or barbell from the floor - the hands grip the dumbbell(s) slightly wider than shoulder width in the upper grip (palms facing the body).

> Bend your torso forwards (at least 45 degrees), stretch your bum backwards (maintain the natural curve of your spine - a slightly hollow back), tilt your head slightly back, look forwards and lift your chest. Arms hang vertically downwards with the barbell/dumbbells.

> Then slowly pull the dumbbell(s) up towards your upper abdomen, pulling your shoulder blades together, elbows back/up. The torso remains unchanged.

> As soon as the dumbbells reach your stomach, lower them again in a controlled manner. Inhale and exhale as you pull your arms up.

Tips

>> In the starting position, the barbell should be at least below knee height. The torso is kept still throughout the exercise. You work mainly with your back muscles and as little as possible with your arms. The more you bend your upper body forwards, the more holding work the back extensors have to do.

Deadlift with barbell or dumbbell

> trains the gluteal, leg and back muscles (especially the back extensor) and promotes core stability.

> The barbell is on the floor, feet under the bar. Stand hip to shoulder width apart, toes slightly outwards, feet fully loaded.

> Squat down (knees slightly above or below the hips, depending on your constitution), knees pointing towards the toes. Tilt your upper body forwards, raise your chest and head, look forwards, raise your chest, back in the natural S-shape of the spine (slightly hollow back). Hands grasp the dumbbell handles slightly above shoulder width, arms stretched.

> Now straighten your knees and hips and pull the dumbbell upwards with you - it remains close to your body. Actively push your shoulders back during the movement, tilt your pelvis forwards to avoid falling into a hollow back. Hold the end position briefly.

> Then reverse the movement and bring the dumbbell back down to the floor. Exhale when lifting, inhale when lowering.

The dumbbell exercise is similar to the barbell exercise

Tips

>> Keep your arms stretched the whole time. Avoid hunched back and hollow back!