Strength & Conditioning for Cyclists part 2: The HOW: The case for a strong cyclist! Tips from MMAC S&C coach Ben Dilley

Forging a foundation of strength is essential for cyclists to elevate everything they do on the bike as we discussed in Part 1 of this series. To dive into this topic a bit further, let’s examine some of the crucial components of cycling that can quite frequently be overlooked. Core stability is a buzzword in both the fitness industry and the cycling community, but it means much more than having six-pack abs. When a cyclist is climbing out of the saddled, the upper back muscles must work in coordination with the trunk muscles to stabilise and ensure efficient power transfer (Abt et al., 2007, p. 1300). The constant shifting of the body and holding position on a downhill mountain bike trail or a gruelling XC race will tax the athlete’s ‘core’ more than one might realise. Most have experienced low back and neck fatigue after a long day out on the road. For anyone competing in a time trial, it’s common knowledge that the more you can stay tucked in the aero position, the more likely you are to achieve a better result. A stronger core or athletic trunk that can hold positions longer without fatiguing could make all the difference at the finish line (Yamamoto et al., 2010, p. 565).

Mind Matters S&C coach Ben Dilley in his pro cycling days.

Believe it or not, having upper body strength is also a crucial component for cyclists. Road cyclists need to have the ability to stabilise and transfer every ounce of power to the pedals while climbing uphill along with the strength to maintain an aero position in the drops during a breakaway (Abt et al., 2007, p. 1303). The need for upper body strength may be even more pronounced for those that find themselves riding off-road. With the amount of impact sustained during a downhill MTB run or an XC race, the upper body must be able to efficiently and effectively absorb and control the bike through technical sections. Fatigue resistance is crucial for not making mistakes. This is where having a foundation in strength can provide a competitive advantage and may mean the difference between winning and losing. With the recent popularity of gravel racing, this upper body strength is essential for those long days out on relentless terrain as well.

The advantages of lower-body strength training for cyclists are evident and well understood. However, strength training for the lower body can and should be more than just the typical squat or deadlift (Levin et al., 2009, p. 2285). As a strength and performance coach for cyclists, working collaboratively with the cycling coach is key to gain their feedback along with the athlete's input on specific aspects of performance that need to be improved. With most athletes looking for ways to increase power, improving that base level of strength is commonly a primary focus. This is the work required to generate the watts for causing splits in a crosswind section or smashing a finishing line sprint after a lead-out. However, how this strength development is pursued is much more nuanced than just loading a bar and squatting. Specifically, some athletes need to improve the explosive expression of that power and strength for attacking off the front or repeated accelerations up a climb. There are ways to simulate this certain type of strength and power expression with how the training is planned the specific exercises that are used. Addressing lower-body imbalances is also a significant part component of lower body strength development. Cyclists can be prone to overuse injuries and compensation patterns from the repeated motion on the bike. This is where implementing single leg movements in different planes of motion is crucial to help alleviate any energy leaks that might be caused by improper movement patterns.

A key component that must be taken into consideration when working to develop strength is the all-important power to weight ratio. Improved levels of strength are great, but not if it means having to haul extra kilograms up and over a climb. The specificity that is needed to develop an athlete’s strength without adding extra mass is where the nuanced approach to strength training becomes involved. Without getting too heavy into the physiology and science, there are specific approaches to training that can elicit improvements in strength without necessarily increasing mass. Tempos, intensities, and rep schemes can all be manipulated to help improve how the body’s central nervous system recruits muscle fibers (Yamamoto et al., 2010, p. 560). Using lower reps with higher loads is actually a crucial component to developing a stronger muscle without specifically making the muscle bigger, an approach that might be perceived as contrary to what is optimal for an endurance athlete.

Collaborating with the cycling coach allows me as the strength and performance coach to create a uniquely periodised approach that enables the athlete to make consistent progress towards achieving optimal results, specific to their goals. For some, this might look like off-season strength training cycles that focus on strength development using eccentric and isometric tempos for various exercise. For an athlete in the pre-season, an emphasis might be placed on the dynamic application of that strength using explosive movements. When the focus shifts in-season to achieving peak form on the bike, the training transitions to emphasise mobility, movement work, and core exercises. However, some athletes might still benefit from using heavier loads and maintaining a structured strength training approach. Even in-season when the priority is training and racing on the bike, keeping the body moving through regular movement patterns, even if it’s just bodyweight, supports the recovery process and is essential for developing resiliency to withstand tough training sessions and the demands of racing.

Just like with anything in the sport of cycling, consistency is key. Consistency, however, must include the proper intent for it to be effective. Having a properly structured strength training program that fits your specific needs and is tailored to move you towards your goals as an athlete is as essential as bringing the right nutrition on your ride. You will only go as far as you’re able to fuel your body. Similarly, strategically working to improve your strength threshold as a cyclist can unlock the door to new levels of performance on the bike. No more fear of crosswinds!

By, Strength & Conditioning Coach Benjamin Dilley.

References:

-Yamamoto, L. M., Klau, J. F., Casa, D. J., Kraemer, W. J., Armstrong, L. E., & Maresh, C. M. 

(2010). The effects of resistance training on road cycling performance among highly trained cyclists: A systematic review. Journal of Strength and Conditioning Research, 24(2), p. 560-566

-Abt, J. P., Smoliga, J. M., Brick, M. J., Jolly, J. T., Lephart, S. M., & Fu, F. H. (2007). Relationship 

between cycling mechanics and core stability. Journal of Strength and Conditioning Research, 21(4), p. 1300-1304

-Levin, G. T., Mcguigan, M. R., & Laursen, P. B. (2009). Effect of concurrent resistance and 

endurance training on physiologic and performance parameters of well-trained endurance cyclists. Journal of Strength and Conditioning Research, 23(8), p. 2280-2286