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.