Have your cake and eat it too? Concurrent strength training for cyclists
One of the primary goals in my role as a performance therapist is to emphasize the importance of incorporating strength training into the routines of endurance athletes, especially cyclists. Witnessing the expression of hopelessness on clients' faces when I point out their lack of strength and the necessity to address it is not uncommon. I acknowledge that it can be challenging, but isn't that the case with most things in life?
One of the reasons I put an emphasis on this is because I see injured cyclists all the time in the clinic, and it is quite frustrating when there are some simple solutions out there that can prevent this from even happening. Trust me, I get it... I want to be on the bike just as much as you do, but I also see firsthand the negative impact of not having a holistic approach to training.
Let's talk some training terminology here. Concurrent training... what is it? Concurrent strength training involves combining resistance (strength) training with endurance (aerobic) training within a single training program. This approach is designed to improve both muscle strength and cardiovascular endurance simultaneously. For cyclists, this typically means integrating weightlifting or resistance exercises into their regular cycling routines. The main goal is to develop a well-rounded fitness profile that supports both endurance and strength.
Key Components of Concurrent Strength Training
Resistance Training: This includes exercises such as weightlifting, bodyweight exercises, and resistance band workouts. The focus is on building muscle strength, power, and endurance.
Endurance Training: This encompasses aerobic exercises, primarily cycling in the context of cyclists, but also including activities like running, swimming, or any cardiovascular exercise that improves heart and lung capacity.
Benefits
Improved Muscle Strength and Power: Resistance training enhances the strength and power of the muscles used in cycling, leading to better performance, particularly in sprints and climbs.
Enhanced Endurance: Endurance training improves cardiovascular fitness, allowing cyclists to sustain high-intensity efforts for longer durations.
Injury Prevention: Strength training helps in balancing muscle groups, improving joint stability, and reducing the risk of overuse injuries common in cyclists.
Better Body Composition: Combining both training types helps in reducing body fat and increasing lean muscle mass, which is beneficial for overall performance and health.
Increased Bone Density: Weight-bearing exercises included in strength training stimulate bone growth and improve bone density, reducing the risk of osteoporosis and fractures.
Practical Application
For cyclists, concurrent strength training might involve:
Scheduling: Alternating days of strength training with cycling workouts or incorporating shorter, high-intensity strength sessions after endurance rides.
Exercise Selection: Focusing on exercises that target the major muscle groups used in cycling, such as squats, lunges, deadlifts, and core exercises.
Intensity and Volume: Balancing the intensity and volume of both training types to avoid overtraining and ensure adequate recovery.
In summary, concurrent strength training is a MUST for cyclists because it enhances overall power, endurance, and injury prevention. By incorporating strength exercises, you can improve muscle balance, support better pedal efficiency, and boost overall bike performance. Stronger muscles also help with sustaining high intensities, reducing fatigue, and mitigating the risk of common cycling injuries, ensuring a more resilient and effective rider.
If you've had trouble trying to figure out the puzzle of balancing it all out, check out the link below to access an 8 week in-season strength program so that you can start incorporating it now! I've had the unique opportunity to use some of these very programs on pro cyclists and it has been a game changer in providing improved performance on the bike. I will continue to build more programs in the future and hopefully it will help you get stronger on the bike too!
Who says you can't have your cake and eat it too??!!
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Truth! I am motivated by this message. I want to be stronger on the bike (and off). I want to avoid injury. I’m adding strength and mobility into my training.