Weight training for cycling

Nothing will help as much as more time on the bike! i.e. if you lifting, it would be better if you were riding instead.

That said: check out this book: http://www.amazon.com/Weight-Training-Cyclists-Program-Endurance/dp/1934030295/ref=sr_1_1?s=books&ie=UTF8&qid=1426438697&sr=1-1&keywords=weight+lifting+for+cyclists
These ones are in line with it too: http://www.mensfitness.com/training/endurance/5-exercises-to-build-a-better-body-for-biking
These are good: http://home.trainingpeaks.com/blog/article/the-best-strength-exercises-for-cyclists
Or these: http://www.usacycling.org/encyclingpedia/encycstory.php?id=7089

There is absolutely zero point to lifting weights specifically to improve cycling. You ride to improve your cycling. Sprints, long endurance, etc but its all cycling.

Lifting weights will only slow you down. Now, if you are not attempting to be at the pinnacle of your cycling ability, then by all means lift. It can be beneficial for many other reasons, but none of those reasons is to get faster at cycling.

Don't think I'd lift to help cycling. Instead lift to complement it. Upper body, glutes, hamstrings. Lots of lower bod stretching to keep hip flexors loose. That sort of thing.

glevinso wrote: »

There is absolutely zero point to lifting weights specifically to improve cycling. You ride to improve your cycling. Sprints, long endurance, etc but its all cycling.

Lifting weights will only slow you down. Now, if you are not attempting to be at the pinnacle of your cycling ability, then by all means lift. It can be beneficial for many other reasons, but none of those reasons is to get faster at cycling.

For somebody that is somewhat of an endurance athlete I agree that you do not want to do anything that will cause muscle hypertrophy. With that being said, improving one's strength will help them to be more efficient in movement be it running or cycling.

Focus on your cycling training for your cycling endurance and use strength training to improve just that, your strength. The more force you can apply to the pedals the more velocity you can create when needed. The stronger you are the less force you will have to consistently apply, thereby making you more efficient and conserving energy.

Keep your strength training simple. I can only give a generalization since I know nothing about you or how you move but here is what your training MIGHT look like.

- Day 1
a1. Squat 80% - 90% of your 1RM for 5 sets of 3-5 reps
a2. Box Jumps or Broad Jumps 5-8 reps
b1. Standing Press 80%-90% of your 1RM for 5sets of 3-5 reps
b2. Lat Pulldowns 70% - 80% of 1RM 2-4 sets of 8-12 reps
c1. Side Planks
c2. Front Planks
**This will help improve maximal strength and power production. When you need to "hit the gas" quickly that's power production and is important for initial speed production.
**Upper body is still important as it helps maintain posture and balance

- Day 2
a1. Barbell or Dumbbell Step-ups 70-80% 2-4 sets of 8-12 reps
a2. Lunges with balance 2-4 sets of 12-20 reps
** The knee of your back leg should touch the ground on the lunge
** The balance portion of the lunge means when you stand-up bring the alternate leg up to your waist and hold for 2-sec's before proceeding into the next rep
b1. Incline Bench (DB or BB or Hammer Strength plate loaded machine) 70%-80% 2-4 sets of 8-12 reps
b2. Standing Cable press (feet together, do not lean into it for leverage) 2-4sets 12-20 reps (press--> 2-sec hold at peak --> 4-sec eccentric)
c1. DB Rows 2-4 x 8-12 reps
c2. Back raises 2-4 sets 12-20 reps (use tempo from B2)
**I realize C1 & C2 are not exactly the same parts of the back

That's all, just 2-days of strength training, progress the weight 10lbs / 5lbs (lower / upper) every 4 weeks. The one day will really help with strength and power production which you won't get from cycling and day 2 will help improve unilateral strength, stability, and endurance to some degree.

My suggestion would be to do the weights work during the winter, and focus on the cycling during the spring, summer, and autumn.

When you do your weights work in the winter, do a complete body workout. A strong core is just as important as strong legs.[/quote]

Good advice, and consistent with Joe Friel's Training Bible (a must read for any competitive cyclist). You do the majority of your strength training in the off season (usually winter unless you race cyclocross). Squats, leg press, deadlifts, box step ups, leg curls, and core exercises like back extensions and planks are good. Once the season starts in spring, workouts are on the bike. Masters racers (40+, like me) can benefit from one or two short strength sessions a week, but they should be for maintenance rather than making big gains in the weight room. Upper body work may help mountain bikers and cyclocrossers somewhat, but is largely worthless for road cyclists. Strength to weight ratio is very important for cycling performance, so extra bulk won't help. It's just more weight that you have to move up hills.