The myths around strength training for cyclists

In our first post introducing this series, we acknowledged the countless resources out there when it comes to incorporating a strength training element to your on-bike routine. Aside from the fact that strength training as a cyclist is undeniably beneficial, some of the other information out there can be wholly unhelpful or inaccurate, leading to some misconceptions around what strength training as a cyclist is and isn’t.

Myth #1: Lifting weights is going to bulk you up/make you heavier.

Now, when was the last time you saw a muscle bound bodybuilder in the yellow jersey? Much of the reluctance amongst cyclists when it comes to strength training is born from fear of bulking up and gaining weight, only to get slowed down. The image of a far from aerodynamic adonis is stereotypically associated with lifting weights, but couldn’t be further from the truth in this case. Strength training as a cyclist to enhance your performance versus weight lifting to gain muscle are two very different pursuits.

The bodybuilders of the world work on a basis of hypertrophy – they’re working their muscles to get physically bigger, not practically stronger. They are aiming for maximal muscular contraction and engagement though the eccentric, peak and concentric phases of a lift at high repetitions. Compared to the strength training you do as a cyclist, the level of damage caused to the working muscles is significantly higher, to such an extent that in recovery the muscle size increases at a much faster rate. So whilst it might be aesthetically advantageous, the strength and power gains you desire as a rider are certainly lacking. Pushing the weight that bit heavier, for fewer reps is where that strength and power, without the added muscle mass, is made.

Myth #2 High RPM = High Reps

“But I thought I should be doing higher reps not fewer?” I hear you say, because we ride at a high cadence, surely we need to replicate that to improve. It seems like sound logic, I’ll admit, but directly replicating what you’re already doing out on your bike or turbo isn’t going to reap any additional benefits. Lifting weights is an additional training stimulus, not a supplement to your bike training, to give you the gains the bike can’t.

Cycling, irrespective of discipline, is a concentric force generating sport – your force output occurs when the muscle is being shortened, hence why it is a low impact, high volume endurance activity. Unfortunately, this doesn’t do much when it comes to musculoskeletal strength development, or hitting higher watts. Strength and power are built through the eccentric contraction of the muscle, such as is achieved in weightlifting, where the muscle is working in its lengthened phase. Remember: lengthen to strengthen.

Higher rep ranges invariably mean you lift a lower weight in order to meet such a high volume, so the stimulus of exerting the near maximum force you’re aiming can’t be achieved. Furthermore, greater fatigue builds in the muscles, making DOMs more likely and interfere with the rest of your training.

Lower reps at a higher weight improves neuromuscular recruitment; your quads might not be bigger, but they will certainly work better. In day-to-day life, rarely do we recruit all of the motor units in our muscles when they contract, so the muscle mass we have is not being used to its full potential. Lifting heavy weights causes the nerves in your muscles to fire more frequently. These nerves stimulate more motor units, which in turn recruit more muscle fibres and exert more power. In simple terms;

Increased number of muscle fibres recruited = increased maximum torque + increased muscular contraction speed

greater force + greater speed = greater power (aka a faster, stronger rider.)

Not only this, you’re developing your Type II (fast twitch) muscle fibres, alongside the Type I (slow twitch) you will have in comparative abundance from cycling. Overall, this will reduce your muscle fatigue during rides at any given output because the overall work is being spread across both muscle groups. Along with improved muscle recruitment, you’re getting more out of your muscle for longer!

Myth #3 Strength Training is for Off-Season.

You don’t embargo your bike in off-season, so you don’t embargo strength training in peak-season. Granted, you’re not riding at the same intensity or frequency as when you’re deep in to race season, but the case is very much the same for strength training. Both work in undulating phases for the greatest efficacy. Yes, you want to look at being in a building phase when it comes to off-season, as your cycling volume will be somewhat lower, but you want to be in a maintenance phase once the season begins again. Not solely to preserve that strength you worked so hard to build in the off-season, but also to prevent injury.

If you’re new to strength training, don’t decide to integrate it at the same time as or during an intense cycling training phase, as the drastic increase in stress on your muscles will make you destined for injury, overtraining, underperforming or all three. Instead, do so during a base phase or the offseason, starting with bodyweight and working up to increasing your load.

In a coming post, we will detail further what the varying phases of strength training can look like, depending on where you are in the season, your specific goals and experience.

Myth #4 Not needing to worry about upper body training.

I will confess, this is one I have fallen into the trap of myself, and have even had S&C professionals joke with me that as a cyclist “every day must be leg day”. After some reluctance on my part, I’ve spent the last 2 months consistently programming upper body movements into my strength routine, (as opposed to the token overhead press ‘when I remember’), and frankly regret not doing it sooner. No, I’m no Schwarzenegger, but my posture in the saddle has greatly improved, and the fatigue that would set in at the end of longer rides in my back and shoulders is comparably negligible. So much of bike handling comes from the upper body; think about the amount of time you’re spending exerting a pushing force on the handlebars. Pushing exercises strengthen your shoulders, helping you maintain your upright position in the saddle, which will also improve your breathing pattern as your lungs are given ample space to expand. Moreover, pulling exercises come into their own, improving your grip strength, as well as control when riding out of the saddle