by hattenburrow | Mar 17, 2025 | Training
Strength training can make you a better cyclist, but its effects on cycling performance are nuanced. While it may not directly lead to significant improvements in cycling performance, strength training offers several benefits that can indirectly enhance your cycling abilities.
Benefits of Strength Training for Cyclists
- Improved pedalling efficiency: Strength training increases your ability to apply force to the pedals, potentially allowing you to cover more distance with each pedal stroke.
- Injury prevention: Regular strength training can help cyclists become more resilient and reduce the risk of common cycling injuries.
- Overall health improvements: Strength training promotes better balance, coordination, flexibility, bone density, and muscle mass retention.
- Body composition: Cyclists who regularly perform strength training tend to have more fat-free mass and lower levels of body fat.
- Enhanced anaerobic capacity: Strength training can improve your ability to sprint, recover from sprints, and handle repeated accelerations.
Low bone mineral density and cyclists.
Andersen et al. (2018) looked at bone mineral density (BMD) in elite endurance athletes, comparing runners and cyclists. Not surprisingly they found that all cyclists had lower BMD at all sites compared to the runners, and 10 out of 19 cyclists were classified as having low BMD. This was despite them claiming to perform heavy resistance training at the lower extremities.
They reported that low BMD was site specific having occurred in the lumbar spine and femoral neck, and was not confined to females, but was related to cycling itself. In fact, one rider was classified as osteoporotic despite his young age and had suffered a spinal fracture previously. One of the conclusions from the study was that in some cases heavy lifting alone is not sufficient, as this was only performed for 2-4 months of the year (in the off-season). The recommendation is therefore to include things like running, sprinting, jumping and plyometrics (explosive jumps and landings) as well as strength training year-round.
Performance Impact
One of the top reasons that I recommend strength training to cyclists is injury prevention. Multiple studies have shown significant decreases in overuse injuries in cyclists who participate in regular strength training. Some studies showed up to 50% risk reduction from strength training.
It’s important to note that strength training should complement, not replace, your cycling training. The most significant benefits come when strength training is combined with a structured cycling plan. While you may not see dramatic improvements in your cycling performance solely from strength training, the overall health benefits and potential for injury prevention make it a valuable addition to your training regimen.
If you would like to know more about Velo Core, my app for cyclists that helps the improve their strength and power via off the bike workouts follow this link.
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by hattenburrow | Mar 6, 2025 | Training
The cycling off-season is a crucial period of rest for cyclists, typically lasting between 1 to 4 weeks, depending on the rider’s training intensity and racing schedule. This break allows both the body and mind to recover from the demands of cycling, preventing burnout and overtraining.
For most cyclists, a two-week break from the bike is considered the sweet spot for the off-season. This duration is usually sufficient to recharge mentally and physically while maintaining a desire to return to cycling. However, the ideal length of the off-season can vary based on individual circumstances:
- Cyclists training 1-4 hours per week: 5-7 days off the bike
- Those training 5-8 hours per week: 1-2 weeks off
- Riders training 9-14 hours per week: 2 weeks off
- Athletes training 14-20+ hours per week: 2-4 weeks off
The off-season typically begins after the last major event of the year, if you are racing, often in Autumn (September or October) for road, mountain, and gravel cyclists. This timing allows for adequate recovery before building fitness for the next season.
Benefits of the Off-Season
- Mental rejuvenation: Provides a break from the stress of training and competition
- Physical recovery: Allows the body to heal from the demands of cycling
- Prevents burnout: Helps maintain long-term motivation and enthusiasm for the sport
- Improved performance: A well-timed off-season can lead to stronger performances in the following season
Considerations for Off-Season Planning
- Listen to your body: If you still lack motivation after the planned break, consider extending your time off
- Stay active: Engage in light, unstructured activities to maintain general fitness
- Gradual return: When resuming training, start with easier rides and gradually increase intensity
- Strength training: Incorporate 2-4 days of strength work per week during the off-season to complement endurance training
Remember that while you may experience some fitness loss during the off-season, this is normal and can be quickly regained once you resume structured training. The benefits of a proper off-season often outweigh the temporary decrease in fitness, setting the stage for improved performance in the long run.
If you would like to know more about Velo Core, my app for cyclists that helps the improve their strength and power via off the bike workouts follow this link.
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by hattenburrow | Feb 20, 2025 | Training
Indoor cycling is primarily considered a cardiovascular exercise, but it does offer some strength-building benefits, particularly for the lower body. However, it should not be considered a replacement for dedicated strength training.
While indoor cycling engages muscles in the legs, glutes, and core, it doesn’t provide the same level of resistance and muscle overload that traditional strength training does. The resistance levels on indoor bikes allow for some muscle engagement and development, especially for beginners or those starting with low muscle mass.
Cardiovascular Benefits
Indoor cycling is an excellent form of cardio exercise that:
- Improves heart health and reduces the risk of cardiovascular disease
- Enhances aerobic capacity and VO2 max
- Burns calories and can aid in weight loss
Strength-Building Aspects
Although not a substitute for strength training, indoor cycling can:
- Develop leg muscles, particularly quads, hamstrings, and calves
- Engage core muscles, especially during standing portions of the ride
- Improve muscular endurance
For optimal fitness results, it’s recommended to combine indoor cycling with dedicated strength training exercises, where you can build not only muscle but bone density too!
If you would like to know more about Velo Core, my app for cyclists that helps the improve their strength and power via off the bike workouts follow this link.
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by hattenburrow | Apr 2, 2022 | Nutrition, Training, Uncategorized
There are barely a handful of sporting activities which come as close to mountain biking for physical demand. Since mountain biking joined the Olympics in 1996, riders have since chosen to specialise in either cross-country or downhill disciplines.
Both downhill and cross-country disciplines include high impact and require sharp reflexes. Fuelling both brain and body right is essential.
To stay at peak performance, the following five foods are absolutely essential for a mountain biker’s diet.
Whole Grain Breads
A hearty nutrient-dense carbohydrate, whole grain bread tastes great and is incredibly versatile. Like other carbohydrates, whole grain bread offers slow release energy throughout the day to compliment your calorie rich snacks.
It’s not so much the bread itself but the whole grains which offer the best nutrients. These nutrients include:
- Protein – great for muscle recovery, particularly after an intense ride.
- Fibre – essential for smooth bowel movement, keeping you feeling light and comfortable.
- B vitamins – great for energy levels and brain function, helping you think sharp.
Commonly considered a superfood, yet often left out in a western diet – whole grain.
Carbs really are king, and your body can consume around 60g per hour so pack a sandwich for a mid-ride break to aid recovery and support muscle growth.
Lean Meats
Or alternatively eggs for vegetarians. Lean meats which include beef, lamb, veal, chicken and most seafoods offer the best post-ride recovery nutrients. Particularly chicken and fish offer a low-fat / high protein mix which aids muscle recovery and will digest easily.
The western diet has moved towards stocking up on lean meats in the evening. However a regular serving of lean meat throughout the day is highly recommended particularly if you train daily either on the bike or in the gym.
For the best combination of fats and oils whilst keeping the environment in mind, I would recommend eggs for breakfast, fish or nuts and seeds during lunch and chicken in the evening.
Porridge
With any luck, you have slept a solid 8 hours prior to competition day with plenty of deep REM sleep. Even if you haven’t slept, don’t worry as a porridge breakfast will put things straight. Or even better – porridge with banana provides the ultimate slow release energy throughout the day. If it’s a competition day, make sure you’re eating no less than 2 hours before you start riding.
Gone are the days of boring breakfast – try adding banana and honey to suit that sweet tooth and increase your energy.
Finally, to aid digestion make sure you drink at least a pint of water with breakfast. This combination will keep you feeling light and agile whilst providing slow-release energy throughout the day.
Jelly Sweets
Particularly on a 2 to 3 hour cross-country ride, even the biggest bowl of porridge won’t keep you fully energised during your ride. Jelly sweets (which have gelatin-free vegetarian alternatives in most supermarkets) offer a lightweight yet dense source of quick release energy which is high in calories.
My recommendation would be to pack these sweets without a bag in a handlebar bag or small back pocket in your shorts. A decent handful will do the trick and can be accessed without having to stop for long and lose time.
Raisins
Raisins prove particularly effective if, like me, your stomach doesn’t agree with energy gels or similar products. Similarly to jelly sweets, raisins are easy to access and are calorie dense, however what makes them unique is that they are stacked with carbohydrates.
Raisins are easy to eat on the go and packed with nutrients.
My recommendation would be to wrap up individual portions of raisins, nuts and seeds in foil and eat one portion every 20 to 30 minutes. This way, you’ll never feel hungry and you will assist that slow-release energy from your hearty breakfast earlier in the day.
In Conclusion
A high performance diet is achievable by any kind of rider with any diet requirements. The key then is to plan your food into pre, during and post ride with two goals in mind: to offer slow release energy throughout your ride, avoid hunger at any point and aid recovery following your ride.
Written by Aled Nelmes from trade bike supplier Mackadams
by hattenburrow | Mar 28, 2020 | Pilates, Training, Workouts
Humans were not made for sitting. Our ancestors where active and on their feet hunting, gathering and playing… The trouble with our 21st century life is we have become addicted to sitting we sit at work from 9 to 5 we get in and sit down with a nice cup of tea before standing briefly to make dinner before then sitting again to eat. I know isn’t quite like this and a lot of people make a real effort to exercise.
The trouble with sitting is it causes our abdominals to weaken, muscles in the back of your legs to shorten, your spine to slump and your shoulders to round forward. This can lead to lower back ache, and neck and shoulder pain. Doesn’t sound great does it!
Now, we all must sit for periods of the day there is no escaping that, try and think about your posture as you sit. Think about engaging your core pulling your belly button towards your spine, dropping your shoulder blades almost as if they were melting down your back and imagining you have a piece of string from the top of your head to the ceiling that is pulling you up making your spine longer.
Improving your core, back and hip strength will help you sit more comfortably and decrease the pressure you put on your spine. Pilates is the ideal exercise program to promote good posture and a well-balanced body.
Join my online Pilates classes to help correct bad posture and improve your all over body strength and wellbeing.
by hattenburrow | Mar 25, 2020 | Pilates, Racing, Training, Workouts
What is functional strength?
Functional strength is the strength we need in our daily lives to live. To be able to pick up our kids, shopping, go cycling or running we need a balance between strength and flexibility. Pilates exercises build functional strength, by creating a balance between strength and flexibility you do not compromise your body alignment and therefore posture. Often heavy weight training can mean a shortening of your muscles which compromises your flexibility and posture.
Squats and lunges are great examples of functional strength training exercises. These integrated exercises use lots of muscles, whereas isolated exercises, such as leg extensions, do not.
Why do you need functional strength?
Here’s a scary stat: your muscle mass and strength will decrease 30 to 50% between the ages of 30 and 80. So start using those muscles if you want to do at 80 what you can do at 30!
Doing resistance exercises and movements that help you become stronger, more flexible and agile means you are better equipped to handle day-to-day tasks as well as helping you be less injury prone.
Functional fitness incorporates muscle groups across the whole body it is beneficial to nearly everyone no matter what your fitness goal is. It builds lean muscle and can help you lose weight if that’s your intention. Right up to high performance athletes functional strength training brings a well rounded training session to your otherwise highly targeted weekly routine.
I am going to post some good functional strength training exercises on my youtube channel that you can do in your house and garden.
Thanks for reading 🙂
