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.

[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!)

[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.

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

[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...

[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

[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.

[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.