From
trail rides to road races to inner-city commutes, biking is more popular than
ever. Now, studies are showing that off-road strength training at the gym can
improve just about every aspect of biking. In the first of a two-part series, we explore lower body strength training to help you reach your biking goals.
Big Legs: Pack more power into the muscles that push
you forward
Cycling
is a spectacular endurance sport, but sometimes bikers question whether or not
strength training could be beneficial for them; they think the added muscle
weight could literally weigh them down. However, developing these muscles (especially
in the legs) can enhance the amount of force you push on the pedal, as well as
potentially reduce the risk of injury—allowing you to go faster and farther
than ever before.
“Not
only does strength training make our muscles stronger, it also helps build bone
density and connective tissue, while preventing muscle imbalances which can be
one of the biggest factors as to why we develop injuries…doing just two to
three strength training sessions per week can lead to big improvements in your
cycling performance.” –Nancy Howard, “8 Strength Training Exercises for
Cyclists”
It’s
also important to strengthen the muscles that surround the knee, in addition to
other leg muscles; over varying amounts of exercise time, the repetitive motion
of cycling can do damage to your knees without proper preparation. Try these
few exercises that are catered to strengthening this area of the body:
WORK
IT!
Leg
and knee muscles for more downward push
WHY?
- Add
more force to your leg drive
- Increase
your distance
- Tackle
hills with less burn and fatigue
4
LEG BUILDERS TO TRY
- Leg
Press: 4-5 sets of 6-10 reps
- Leg
Extension: 3 sets of 8-12 reps
- Seated
Leg Curl: 3 sets of 8-12 reps
- Calf:
3 sets of 8-12 reps
“One
2012 study aptly titled ‘Strength training improves cycling efficiency in
master endurance athletes,’ when researchers had two groups of cyclists—half of
them masters (about 52 years of age on average) and the others half that age
(26 years on average) do lower body resistance training three times a week for
three weeks, the masters cyclists saw a nearly 18 percent jump in leg strength
and improved their efficiency by more than 16 percent.” –Selene Yeager, “Should
Cyclists Lift Weights?” Bicycling.co.za
Cybex
helps you do what you love—longer, stronger, safer, smarter. Work some strength
training into your biking routine to go farther, faster, and keep you logging
those miles.