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Strength Exercises

Repetitive exercises with limited ranges of motion tend to overwork some muscle groups, ignore antagonistic muscle groups, decrease flexibility, decrease bone density (for low impact activities such as cycling and swimming), and leave athletes more susceptible to injury, particularly in strenuous and high impact activities. A good strength program will:

• Build core muscle strength - abs, back, quads, glutes, hamstrings, chest
• Create and maintain muscular balance compromised by repetitive exercises in limited ranges of motion
• Strengthen antagonist muscles and enable primary movers to become stronger

Additional benefits for various categories of cyclists:

• Females are generally weaker in upper body strength so upper body strength exercises can improve sprinting, climbing, and endurance.
• Juniors are often less developed and less coordinated in core ab, back, and upper body muscles. A general strength program creates balance and core strength.
• Masters maintain endurance as they age, but lose speed, strength, and bone density more quickly. A strength program will mitigate strength and speed loss and increase bone density for cyclists and swimmers.

A spin or jog and stretching to warm up the joints, ligaments, tendons, and muscles prior to doing strength exercises is critical. Riding to and from the gym with an easy stretch, possibly in a sauna, steam room, or hot tub (with adequate hydration) afterwards is ideal. All exercises should be done by exhaling during the contraction phase and inhaling during the relaxation phase. Large, multi-joint exercises such as the squat should be done first. While the speed of the contraction phase will depend upon the periodization cycle and desired results, it should generally last for 1 count and the relaxation phase last for 2 counts. Choose weights that will allow maintaining proper form for all desired reps. In nearly all cases free weights are preferable to machines because they enlist secondary muscles that aid in balance and coordination. If time allows, single limb or alternating limb exercises are more beneficial for symmetry and balance. Complementary exercises should be chosen. For instance, the strength of agonist quadriceps muscles are limited by the strength of the antagonistic hamstring muscles. The illustration at the right graphically depicts the muscles used in cycling. After a certain amount of strength is attained in the quadriceps the hamstrings must be strengthened to attain more gains in the quads. Here are some basic exercises that can be done in the off or preseason and as strength maintenance:

1. Squat. Works the primary cycling muscle groups, the quads and glutes (buttocks).

• Using squat rack with weight across the shoulders, place feet pedal width apart, aligned with pedal, knees "pinching the top tube".
• Keep lower back rigid and bend at the knees not exceeding 90 degrees, then push back up with legs and a rigid back.

2. Bent Over Rows. Works the back, shoulder, and biceps used in sprinting and climbing.

• Using a dumbbell, palm facing inward, bend over in the cycling position on a bench and pull the weight to your armpit, maintaining full extension, contraction, and balance.
  

3. Back Extension. Works the lower back.

• Animated photos are self-explanatory and are listed in order of preference.
   

4. Lunge, Rear Lunge, or Leg Press. Works the quads and glutes.

• Animated photos are self-explanatory and are displayed in order of preference.
  

5. Bench Press. Works the triceps, chest, and shoulders.

• Using dumbbells, palms facing, lying on a bench, alternate arms (contrary to animated photo) as if sprinting, but maintaining full extension, contraction, and balance.
  

6. Hanging Leg Raise (works abs and hip flexors), Heel Raise (works calves), Leg Extension (works quads), or Leg Curl (works hamstrings). Choose the exercise which needs the most improvement for your discipline.

7. Abdominal Crunch. Works the abdominals. Variations work the obliques used for twisting (and hardening up those love handles). These muscles are nearly impossible to overwork. Can be done daily.

8. Dead Lift. Works quads, glutes, lower back.

• Using an olympic bar or trapezius bar on the floor, bend at the knees, lift the weight using the legs and then glutes keeping the back rigid. Finish by flexing the glutes and standing erect.

5. Lat Pull. Works the triceps, trapezius (upper back), and shoulders.

• Perform as in the photo, but place arms shoulder/handlebar width apart.
  

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Last modified: May 16, 2005