Resistance training for cyclists: part 1

If getting faster on the bike meant you just had to lift heavy weights, bodybuilders would be great cyclists. They're not. And where is your helmet, Governator?

As you made your way home from your last road race of the season last Sunday, perhaps you started thinking about the colors changing, how you’d savor the extra hour of sleep that comes with daylight saving time, or even a long break from the bike.

In your mind’s rear-view mirror, maybe you watched the grueling season of crits, road races, and time trials fade serenely and painlessly to nothing. You let out a big sigh and began to look forward to other activities to break up the monotony of pedaling thousands of road miles, over and over, since way back in February.

You maybe started warming to the idea of deep, uninterrupted relaxation for four or five weeks, maybe longer, and getting some R&R in front of the TV, catching up on the NFL games as you sipped some sleep-inducing local brews. Totally thinkin’ about puttin’ on the big ol’ impossibly cozy wool sweater you got on your trip to Ireland.

Well lucky you.

I am not going that route this off-season. I’m not so lucky, and don’t have a number of victories in my account this year. Okay, I have none. But I managed a few top 10s. With my humble comeback year behind me and a modest 20 or so road races and crits done—not including the half-dozen or so cross events coming up this fall—it’s time to review the year behind and preview the winter ahead.

The main thing to think about is how to get stronger and faster for next year.

Maybe you’re saying Man, you gotta take some time off. You gonna burn out.

Maybe you read that in VeloNews and thought it made good sense. And maybe it does, for some. But if I’m going to be competitive next year, the time to start building is now. As for me, I had a fairly light end of the racing season. And had to keep training rather light overall in the second half of summer because of work and travel.

I’ve had a good rest, though, and feel fresh and ready for what’s next.

To that end, I’m embarking on a full weight-resistance program, in addition to a number of on-the-bike strength-building activities, including several cyclocross races that will take me up to December.

Squats are popular with cyclists who hit the gym, but they have to be done right to be effective. Photo: M. McNamara/PezCyling News

Yes, it’s gym time.

Though I categorically dislike gyms and gym rats, and the dudes and barbies who frequent them, I have to say it’s handy having one about 800 meters from my office.

Fortunately, the gym I belong to is pretty top-notch, with a full two floors of free weights and resistance machines, yoga classes, ample stretching areas, and fancy-hotel-like showers, and a steam room. It doesn’t have that gym smell either. And now I have no excuse to walk around unshaven as the joint’s well stocked with Barbasol.

Living in a small New York City studio isn’t really conducive to working out anyway. Depending on how I feel and the results I get at the end of the resistance program, I may continue with a light gym schedule into the spring, too.

So what to do in the gym? I asked myself. There are certainly a lot of opinions regarding weight training in the gym for competitive cyclists, but most folks I’ve read fall into one of two groups: Weight training helps! and Weight training is not necessary!

Some say go for a big, rigorous workout plan; others say short but carefully detailed workouts are best. Some say upper-body resistance training is useless and counterproductive for road cyclists; others say it’s helpful as long as you don’t get too big.

I’ve read a variety of opinions from the pros, trainers, and top amateurs. Seems many do some sort of winter resistance-training program, in addition to cross, skiing, or mountain biking. Sprinters almost unanimously favor at least some gym work, to increase power. Finally, all seem to emphasize that core workouts—on the back and stomach muscles—are beneficial.

At any rate, I’m committed to doing a full program of resistance training this off-season. I’m still in the planning phase and not sure exactly how to go about gym training for bike racing, though I have an idea or two. The basic approach is to ease into the resistance training, use no weights—or small ones—and just the bar, go for high reps, emphasize correct form, avoid injury, and get the body used to the new activity and motions.

In the second phase, it’s a matter of adding to the workload and putting more weight onto the bars, always in moderation. The third phase is about tweaking things and maxing out, decreasing reps but increasing weight, at least somewhat, and focusing on transferring in-the-gym lifting workouts directly to the bike.

While we're on the topic, I have to say I'm really tired of the FRS online ads.

Speaking of lifting, I have to say I'm tired of the FRS ads.

I’ve noted that many favor free weights versus resistance machines as they are thought to make you focus more on proper movement, balance, and follow-through, in addition to just lifting the weight. Not surprisingly, most everyone I’ve read has opted for workouts that focus on legs, back, and abs—the big movers. Proper warm-ups and cool-downs should be a given to anyone considering any kind of gym workout. Stretching is also a critical component to a good workout and something I’ve been doing a lot more seriously this season than in seasons past.

My main reference has been The Cyclist’s Training Bible (Third Edition) by Joe Friel, though I’ve looked online a lot, too. (Note: The Fourth Edition of this book, published in 2009, is available.) Friel does a really nice job clearly explaining what to do and why you should do it when you head into the gym. He dedicates a chapter, “Strength,” to using resistance training as part of your power foundation and off-season base work.

“Every successful athlete I have trained has lifted weights for at least part of the season,” writes Friel. “Those with a force limiter have improved their race performances the most.”

Having a “force limiter” sounds so much better than not being strong.

The best part of the chapter is his suggested plan for time-crunched athletes. He breaks down weight training for cyclists into three main phases—Anatomical Adaptation, Maximum Transition, and Strength Maintenance—but it’s a little detailed to go into here so you’ll have to buy the book. It essentially builds on the periodization method whereby you prepare your body to lift heavier weights but always work the main movers (legs, butt, back, abs) in such a way that can be adapted to more powerful performance on the bike.

Elsewhere, online, I found these articles and resources: