Weight training for cycling

[allabouteva]

Hi y'all,

I've got this book called The Female Cyclist by Gale Bernhardt. It's pretty good. There's this one chapter on Strength training. And it says that for 30+ cyclists, strength or weight training really improves cycling performance.

I'd like to hear from those of you who do this, and what improvements you saw in your cycling as a result. I don't have a lot of spare time, and am reluctant to spend it in the gym when I'd rather be cycling.:p

[JoHunter]

I had a big discussion on this in the cyclingplus forums. Basically it sounds like strength has little effect on cycling. It is a weight supported exercise, and those who weight lift during the winter find that they lose most of their muscle in the cycling season. It is primarily aerobic strength that is needed.

While I believe this is all very true, I weightlift, mostly because I have a gym membership that I like to take advantage of. I work on my upper body, and hamstrings. I haven't seen any visible effect on my cycling from this, and if you're a spinner I think you'd see even less benefit.

[bluerider]

Hi allabouteva,

I personally have found immense benefits from strength training. During the winter months I do heavy strength training and during spring/summer I do "maintenance" work. Cycling or no cycling, it's actually a good thing to do when you are 30+ as you start to lose muscle mass. Strength training can also help to prevent osteoporosis.

I guess your question is will it make you a better cyclist? Most of the guys who ride may say no. But for a female, I personally think it will. Especially core exercises. Having a strong core will translate into power on the bike.

If you offroad, having a strong upper body can help a lot as well when climbing and even just absorbing the rough terrain.

If you tailor your strength training to be sport-specific vs just going in to do a few reps, then yes, I think it will help you become a better cyclist.

My 2 cents!

[Robbin_G]

I, too, have read that weight lifting doesn't help your cycling. But I wonder if that is directed to cyclists who are already in shape/experienced cyclists.

What about the out of practice cyclist who wants to get back down to her lowest adult weight? (Trying to lose about 25lbs!) I also hear that a strong upper body is really good to have for the LSDs. The joys of NYC riding (and graduate school) I can't get on MY bike everyday, but can get on a stationary at the gym or some other cardio.

What do you y'all think is best? (Curing my sweet tooth would be the best option but that is harder!) :rolleyes:

[shadon]

I started riding in June of last year, after being basically sedentary for the last 20+ years. In September I rode over the Golden Gate bridge and it knocked me on my butt. So the next day i went to the gym and laid out the bucks for a personal trainer. I feel so much better on the bike; my balance is better, my improved and improving core strength is helping overall, and I think my cardiovascular strength has improved more quickly, than it would have without the weight training.

Aside from the beneifits on the bike, I'm glad to be doing the weights for the benefit to bone strength. As I understand it, whilie cycling is healthy and doesn't beat on the joints, it doesn't help one to mainitain bone mass and bone strength. So I'm pleaseded to do both for the sake of my bones!

And besides, it's something to do when it's pouring rain!

[Jo-n-NY]

I started riding in June of last year, after being basically sedentary for the last 20+ years. In September I rode over the Golden Gate bridge and it knocked me on my butt. So the next day i went to the gym and laid out the bucks for a personal trainer. I feel so much better on the bike; my balance is better, my improved and improving core strength is helping overall, and I think my cardiovascular strength has improved more quickly, than it would have without the weight training.

Aside from the beneifits on the bike, I'm glad to be doing the weights for the benefit to bone strength. As I understand it, whilie cycling is healthy and doesn't beat on the joints, it doesn't help one to mainitain bone mass and bone strength. So I'm pleaseded to do both for the sake of my bones!

And besides, it's something to do when it's pouring rain!

Yes, Shadon, you are right. I recently began step aerobics with weights, but with dvds as I do not have the time to go to the gym. But this was mainly to help bone mass. I also have read that cycling does not do anything for bone strength.

~ JoAnn

[allabouteva]

I feel so much better on the bike; my balance is better, my improved and improving core strength is helping overall, and I think my cardiovascular strength has improved more quickly, than it would have without the weight training.

Aside from the beneifits on the bike, I'm glad to be doing the weights for the benefit to bone strength. As I understand it, whilie cycling is healthy and doesn't beat on the joints, it doesn't help one to mainitain bone mass and bone strength. So I'm pleaseded to do both for the sake of my bones!

And besides, it's something to do when it's pouring rain!

Thanks all for your insight, ladies. Shadon, I'm interested in hearing how it helps your balance. My balance is so NOT great! I find it hard even to let go one hand off the handlebars, which to me is a bit silly as my fitness is quite good for a newbie cyclist (can do 2+ hours on a bike)... I should have better bike skills, but with my lack of balance.. I blame this on the fact that I was relatively old when I started riding, and never got to do the tricky stuff kids learn when young.:rolleyes:

The book I have refers to upper body strength as well. I think this is quite important even for cyclists.

[arnaew]

Hey Eva, Just checked the new posts and you're everywhere! Must be that you're on Aussie time. Re weights: I've read also that resistance training ie weights does not help you on the bike, that it's more about aerobic capacity. I'm sure this is true to a great extent especially on those hills, where I know I need a lot more of that! However… I agree that weight training may be a waste of time from a fit male cyclist's perspective, which has little or nothing to with any of us (if I may be so bold). Based on the way my partner looked after riding a mere 12 months or so, and observation of the mates he rides with, I can say that men seem to build up that thigh and calf mass in the blink of an eye, while we're still wondering how long it will take for our bums to sit a little higher:) . We carry way more body fat quite naturally, and it takes longer to convert that to muscle. Last year I wasn't riding much, and certainly not miore than 20k at a time. But I did start weight training, mostly because I kept getting a sore back on the bike, and my chiropractor said I had no core strength, and my back muscles were (quote) "that of a sedentary office worker - just pathetic". So off I went to the gym, got a personal trainer to guide me in and show me how, and wow, what a difference! I don't weigh any less, but my shape has certainly changed. I have toned biceps, triceps like nuggets, good core strength (still working hard on this, and am starting Pilates next week to get it better) and my back has never been so straight and strong. I now ride 100k+ just about every weekend with no back issues - my major problem is running out of breath on hills! So that's my next project. Oh, and trying to get the extra fat off my legs and tummy so I can see the great muscles I know are hiding underneath there! As a bonus, because I'm over 50, I'm also staving off osteoporosis. Being strong and feeling strong is soo good, and for me, it does help with the cycling.
A

[allabouteva]

Geez A!

Good to see another aussie around the traps! (how good was the c'wealth games on the w'end and seeing the ladies road race!) Yeah, I love it here at TE, and can't seem to stop giving my $0.02 cents worth....

That's awesome, about the difference weight training has made for you. Well for me around here in western Sydney, there's a Fernwood, which is a ladies only gym, but a bit pricey....

I work at a uni, and there's a very basic gym, here but it doesn't do classes, just weights, and circuit training. But the good thing, is that it's dirt cheap.

I'm about mid point from your development, I normal ride about 15-20km every morning, do about 45mins to 1 hour, can't seem to get up earlier and do much more, and try to go a bit longer during the weekends, and do about 50kms at a time. But my back aches a little bit then. But then again, I've only had my road bike 1 1/2 weeks, and before that I had a flat bar road bike where I sat up a bit more upright, so I thought maybe it's just a matter of getting used to it.

I'm also in the best shape that I've been in my whole life, I'm in my early forties. But I'm not satisfied, esp when all these ladies here are doing Centuries and more! I've got a ways to go... and plan to do a century sometime this year.... (definitely the Sydney to Gong in Nov which is 88kms)

e

[CyclaSutra]

Eva,

Coming from a former gym rat, I would say weights are really good for you. If you want to look better and be able to lift your bike atop the car easier, upper-body lifting is important. But just for cycling, I would say leg and core strength are way more so.

Do you do yoga? A simple plank pose will work wonders for core strength. Lifting your body weight can be plenty if you do lunges. "Link" those lunges: Step from one lunge, balance on your front foot and step down to the other foot, and your lunges magically become a balance exercise.

BOSU (half a balance ball on a platform) is AWESOME for balance. Just try standing on it at first (either side), then squats or moving your arms around.

Being pretty young, I thought my balance was decent, but when I began skate skiing two years ago, when you MUST transfer all your weight to one leg and glide for a couple seconds before easing back to the other ski, my mountain biking improved drastically.

It's rare that a sport is totally independent. IMHO, if you cross-train, you'll be more athletic, and likely be better at all your sports. And don't worry about "bulking up," that's much more to do with genetics and big weights than normal weight training.

And it's totally natural to swerve on the bike when you try to turn your head or move your hand. You just have to learn what happens and then plan for it and eventually you'll be all over that bike without it changing course.

Good luck!

[sydney_b]

I personally have found immense benefits from strength training. Especially core exercises. Having a strong core will translate into power on the bike.

If you offroad, having a strong upper body can help a lot as well when climbing and even just absorbing the rough terrain.

If you tailor your strength training to be sport-specific vs just going in to do a few reps, then yes, I think it will help you become a better cyclist.

My 2 cents!

+1

Having a strong core will help climbing and overall strength will help you handle your bike better, from lifting on and off racks, up stairs, etc.

[tprevost]

Hi Eva,

For me personally, weight training is a huge help. I notice that when I have been working my core/upperbody more, my form doesn't fall apart as fast when I get fatigued and I am much stronger when climbing (especially standing when I'm using my arms to offset a downstroke). When I'm not working out it seems my 'tired upper body' zaps energy from my lower body. I'm just getting back into cycling but I typically do more toning/higher rep stuff as opposed to heavier lifting; but that is just my preference.

Tracy

[Ninabike]

I just discovered rowing and posted on the other section "Other Sports". I think it is very similar to weights and really strengthens your core. It is definitely a weight-bearing sport to help with bone density. Even though I have only been doing it a couple of weeks, I already feel a difference on the bike - especially when climbing out of the saddle.

[allabouteva]

Thanks everyone,

I was doing some weight training (more on the toning side) at home and did do some yoga, but I'm so hooked on cycling, that I much prefer doing that then anything else!

Mmm, must try rowing (as in a rowing machine), as I can't swim!

Kind regards,

eva

[yellow]

I, too, have read that weight lifting doesn't help your cycling. But I wonder if that is directed to cyclists who are already in shape/experienced cyclists.
Robbin: I think so. I think that the studies probably used what I call "elite" cyclists, folks who are in a whole 'nother ballpark from most of us.


For me personally, weight training is a huge help. I notice that when I have been working my core/upperbody more, my form doesn't fall apart as fast when I get fatigued and I am much stronger when climbing (especially standing when I'm using my arms to offset a downstroke). When I'm not working out it seems my 'tired upper body' zaps energy from my lower body.
Exactally my experience. After starting weight training I became a noticibly stronger rider overall. I don't do much lower body work because if I do, my legs get too fatigued for my other activities (my legs are pretty strong as a result of those activities, so I don't feel like I need to work them all that much). I do a little bit abductor/adductor/glutes and calf work but not very often and not very heavy. I'm quad dominant so am always trying to get the glutes and hammies caught up!

[han-grrl]

Weight training is SOOO good to improve cycling...

Endurance athletes are often "afraid" of building up too much muscle mass and get "too heavy" but building muscle "needs a LOT OF FOOD" which most people don't do. and i don't mean just extra protein.

Weight training in general can help, leg stregnth to climb hills. I did very heavy weights last year and noticed HUGE improvements in my mtb abilities, simply because i now had the strength to get my body over things.

CORE and not just crunches improves the ability of your spinal muscles to hold you up withOUT pain. i know so many riders who simply think back pain is a way of life. I ride pain FREE and i am proud of it!

Upper body strength, especially important in mtb handling...need i say more?

and as for women....this is just a theory (and from observation), i think men are just naturally more able to get away with out strength training and still kick ***...but i find the women need to work at it, and strength training is a nice tool for that..

cheers

h

[Bike Goddess]

I started weight training in the fall of 2004. At first I was doing free weights, some counterweights,rowing, and an abs exercise. Now I do all counterweights for upper body strength as well as leg and back strength. IMHO it makes a difference on long distance rides- NO MORE BACK PAIN during century rides! I also seem to have more endurance and recover from hill climbing faster.

I workout 3x a week. My gym opens at 4:30AM so I have no excuses! :)

[Crankin]

Add me to the list of those who think that weight training really helps my cycling. I worked with a trainer most of the time from June 04 to March 05. I had a great season last year. I didn't want to spend the $ on the trainer again (major house remodeling) and I did little weight training this winter. There wasn't enough snow for X country skiing, and although i was active (snow shoeing, spin classes, hiking) my first few rides were demoralizing. I forced myself back in the gym just 2x a week and I already see a difference. My aerobic capacity was pretty good before i started cycling, from 25 years of aerobics and step. But I am WEAK! My balance sucks and although I can ride long and not too slow for a 52 year old, the weight training really works on the core. I started mtb, and you definitely need strength for that. I have osteopenia and I can't take Fosomax. Although I am taking Evista, it doesn't work as well. So, I need to do some weight bearing exercise. All women over 35 need to. Cycling is my #1 sport, but it is important to cross train.

[allabouteva]

ok! I'm sold!

So when I go to the gym, what questions should I ask the trainer? I really want to improve my balance, strength and endurance for cycling.....

[shadon]

ok! I'm sold!

So when I go to the gym, what questions should I ask the trainer? I really want to improve my balance, strength and endurance for cycling.....

When I set up my training, I just told my trainer that I was training for ALC. At the beginning my training was about getting in shape and she had me using machines. I have progressed to using free weights, some machines, a balance board, bosu, and balance ball. She "got it" that I was an out shape wannabe cyclist and has worked with me so well to get to the point where my balance had improved, my strength is better and my endurance is improving.

I'd say talk to a number of trainers at the gym and find one that you "click" with and who understands what you need at the fitness level you are at.

[tattiefritter]

I've recently restarted weightlifting. I used to do it a lot in my early twenties when I was doing TaeKwonDo training as the extra conditioning really helped. I used to train with the lads who taught me how to use the free weights. When I moved away I did Body Pump for a while but got fed up with that. I spent a few years believing (hoping?) that weights would do nothing for my cycling and if I wanted to cycle faster then endless cycling was the answer. I also rock climb regularly and figured that the climbing would take care of it anyway.

I have restarted again as I have realised that over time I have been losing strength, most noticeably in the upper body i.e. shopping bags seemed to be feeling heavier where I used to lift them easily. I was also having constant lower back problems. I have decided that I am not an elite cyclist or a racer or even just a cyclist. I have a life outside cycling and my realisation of dwindling strength is not good for the future. My paternal grandmother had osteoperosis, I saw what it did to her and I have no intention of ending up like that.

So I have dug my old dumbells and barbell out and started doing squats/deadlifts for the legs/lower back and shoulder and chest presses as well as bicep curls and tricep dips. I can feel the difference already, especially in my lower back it is feeling stronger now, also shoulder presses are really good for helping lift bikes over your head! I mtb so this is useful as well as the nightmare I had last weekend trying to hang my winter hackbike up for the summer (it weighs over 30 pounds) with my hardtail (prob about 24 pounds). I had each bike up and down about 6 times till I got the correct configuration of saddle heights, bar angles etc.:eek: I knew there was a reason I left that to the SO.

If you want some info about women and weight training have a look at this site, its informative as well as amusing

http://www.stumptuous.com/cms/index.php

[RoadRaven]

Aside from the beneifits on the bike, I'm glad to be doing the weights for the benefit to bone strength. As I understand it, whilie cycling is healthy and doesn't beat on the joints, it doesn't help one to mainitain bone mass and bone strength. So I'm pleaseded to do both for the sake of my bones!


Yes, exactly right... because cycling is not a weight-bearing exercise.

It is weight-bearing exercises - like running, walking, and weight-training - that make our bones strong.

For women over 30, who are not able to store the calcium the way they used to and must "top up" on a daily basis, some regular weight-bearing exercise is particularly important.

There was some research released last year - I think I read about it in one of the cycling mags - maybe Bike Australia (will suss it out and see if I can find it) that looked at the high incidence of broken bones in elite cyclists once they reached/passed 50. It was linked directly to the hours spent on the bike and the hours NOT given to any weight-bearing activity...

[FreshNewbie]

Hi All,

Decided to put my 2 cents with a question: If I am taking 2-3 cycling classes during week and ride outside on weekends, should I still do lower body weight workout once a week? Or is it too much straining for leg muscles?

FreshNewbie ( Marina)

[janetsplanet]

I have been spinning for 7 years. This winter I am doing it 2x per week with one 2 hr class. Prior to the class I lift for the chest, arms, back, and hips.
The other 2 days in the gym I work with the lower body. The only thing I really dont do is the calves directly. All other parts of the legs and butt help.
I work on abs all 4 days alternating the type of training.
46 and going strong. 2500 miles last summer and it is short here in wisconsin.About 8 good months....:)

[FreshNewbie]

That's awsome Janetsplanet!!!!!!!!!!
That's exactly what I do, I do double class one tuesday nigths , one class on thursdays ( sometimes I do fridays) On monday I do my upper body and wednesday is lower body.
Well, lucky there with 8 months, here in lovely NY the weather been weird lately. Last summer it was too humid, hopefully this year it will be better. Oh, yeah and it's about 3 months of summer here :(

[natheless]

I think strength-training for women is a really great idea - whether to improve cycling performance, guard against bone loss, boost metabolism, or bring in the groceries.

I was just researching whether there was anything specific I could add to my routine to help improve my cycling, and found this article:

http://www.bicycling.com/article/0,3253,s1-13958,00.html?category_id=363

I'm also going to echo a previous poster:

http://www.stumptuous.com/cms/index.php

The stumptuous site was a huge inspiration for me when I wanted to start strength-training. It also has great articles on nutrition and motivation, and just basically kicks a$$. Mistress Krista is also an excellent and very funny writer.