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Weight Training

Bicycle Training Series Handouts: [ All ABC Handouts ] [ 12 Beginners' Questions About Exercise ] [ ACE Tips ] [ Aerobic Training ] [ Altitude Training for Sea-Level Competition ] [ Century Training ] [ Climbing & Descending ] [ Dealing With High Altitude ] [ Death Ride: Just-Made-It Schedule ] [ Economy & Efficiency ] [ Fitness Elements ] [ Heart-Rate-Based Training ] [ HIT Tips ] [ How to Perform VO2 Intervals ] [ How to Push Riders Uphill ] [ Isolated Leg Training ] [ Measuring Training Stress ] [ Overtraining ] [ Pacing ] [ Power-Based Training ] [ Recovery ] [ Road Racing Basics ] [ Six Climbing Positions ] [ Skills Training Principles ] [ Small Gears ] [ Sprint Weak? ] [ Stationary Training ] [ Stretching ] [ Tapering for Events ] [ Thresholds ] [ Time Trialing ] [ Torque-Based Training ] [ Training & Fitness Standards for Excellence ] [ Training Myths ] [ Warm Ups for Racing ] [ Weight Training ] [ Work of Breathing ] [ Workout Too Hard ]

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Weight Training (Introduction)

Some, but not all, cyclists improve their cycling with strength training in a gym—lifting weights.
 

Should you lift weights?
 

What exercises should you perform?

 Why Lift Weights?

The number-one reason dedicated cyclists lift weights is because they believe it will make their muscles stronger and more powerful and thereby improve their cycling.

Lifting weights has a number of other benefits:

●   Weight training helps develop overall body strength. It helps develop upper-body strength for bicycle control, leverage in climbing, and improved chest expansion. It can help strengthen back and stomach muscles and may help reduce back problems.

●   Weight training helps correct imbalances and postural changes from cycling.

●   Weight training helps achieve symmetrical right- and left-sided strength.

●   Weight training helps balance agonist/antagonist muscles—that is, push/pull or flexion/extension muscles.