Is weight training beneficial for cyclists?

Science says so. The pros say so too. If you want to ride faster, lift weights.

Negative stereotypes

For a long time, it was believed that weight training exercises were detrimental to cycling. The reasons given were:

• Muscle hypertrophy
• The weight gain associated with this
• Muscle fatigue that would hinder cycling performance
  

However, it appears that all these beliefs are unfounded.

Science in favor of weight training

Several studies now demonstrate beyond doubt that incorporating strength training sessions into cyclists' training programs is beneficial in every way.

• It allows you to generate more power over 5 minutes.
• She supports sustainability.
• It pushes the limits of the lactic threshold.
• It promotes the maintenance of bone density.
• In older adults, it delays muscle loss.
• It reduces the risk of injury.

End of the controversy. Science has spoken.

Professionals engage in weight training.

Most professional cyclists have gotten the memo and now include weight training sessions in their training regimen. This is especially true during the preparation period leading up to the season.

This is the case for Demi Vollering, who shared her workout routine on Instagram.

A recent study of 147 professional cyclists, both men and women, shows that the vast majority have incorporated weight training into their training regimen. This includes upper body training (albeit to a lesser extent) and stability training.

The best time to get started

The off-season is THE ideal time to incorporate weight training sessions into your preparation. Ideally, twice a week.

The idea is to take advantage of this moment to make the adjustment less damaging: the first training sessions are likely to have a significant impact on muscle fatigue and interfere with power training on the bike.

However, the body adapts and the harmful effects dissipate over time.

Types of exercises, loads, and volume

Here is how the benefits of weight training are categorized according to the number of repetitions:

• 6 months: maximum strength
• 7-12: hypertrophy
• 12 and over: endurance

Instinctively, we tend to believe that cyclists would choose endurance. Except that what we are looking for is more strength, without hypertrophy, and endurance is already heavily demanded when cycling.

You will therefore want to lift heavy weights four or five times, with at least two minutes' rest between each set to maximize the quality of each effort. In total, about three sets of each exercise are sufficient.

Before starting a maximum strength training program with heavy weights, we strongly recommend consulting a kinesiologist to ensure that your movement pattern and progression are adequate.

The exercises to focus on are:

• Squats
• Deadlifts
• The slits
• The leg press or "box step"

However, it is preferable to start with an adjustment period with:

• Sets with more reps
• Very low charges
• More rest time between sessions

Your body will get used to it, and as the post-workout effects wear off, you can reduce the number of repetitions and increase the load until you reach the desired formula mentioned above.

Core, stability, and prehab

Core and stability exercises also contribute to better performance, fewer injuries, and endurance during long, intense efforts.

Working your abs, back, hips, and stabilizing muscles should also be part of a healthy strength training routine. Throughout the season.

Professionals have incorporated a series of exercises using elastic bands into their pre-race preparation and rides . These exercises are specifically designed to mobilize the muscles that support the glutes, quadriceps, hamstrings, and calves, which are primarily used during racing.

For several years now, athletes and their coaches have been talking about "prehab," a term borrowed from "rehab" for rehabilitation. The idea is to prevent injuries rather than treat them, but using the same techniques prescribed by a physical therapist.

Quality over quantity

Caution: Never sacrifice the quality of the movement for the sake of flawless execution. If you are unable to complete an exercise perfectly, reduce the load.

Otherwise, you risk injuring yourself and will not achieve the desired results by engaging other muscles that come to the rescue when proper form is neglected.