How to Combine Cycling and Strength Training

Many cyclists are interested in using a strength training program in the offseason to build on-the-bike strength and eventually power. Additionally, cyclists that are concerned with bone loss from a cycling-only program use strength training as a weight-bearing activity to compliment cycling.

A great question is how should strength training be integrated into a cycling program to get the most benefit?

In this column I'll explain what type of strength training program I typically prescribe for my cyclists and why. Additionally, I'll offer a few optional changes to the program that might work better for you.

More: 6 Reasons Cyclists Should Start Strength Training

The Minimum Exercises

1. Hip extension (pick one: squat, leg press, hip sled, step-up or other similar exercises)
2. Bent-arm lat pull down
3. Chest press or push ups
4. Seated row
5. Core body work for both abdominals and back

Featured Events

Optional Additional Exercises

(Depends on your personal weaknesses, racing limiters, time and energy)

1. Hip extension (Select a different exercise than No. 1 above. Consider doing single-leg squats to be sure each leg is equally strong.)
2. Hamstring curl
3. Knee extension
4. Heel raise
5. Adductors
6. Abductors
7. Additional core body work or balance exercises

More: How Cyclists Should Approach Strength Training

Strength Training Phases

Warm-up before strength training with 10 to 30 minutes of easy spinning on the bike, or with one or two sets of each exercise at a very, very light weight. The warm-up set is in addition to the assignments in each category described.

Depending on the cyclist and his or her particular goals, I will use two to four of the strength training phases.

Anatomical Adaptation

After the warm-up, complete 2 to 3 sets of 15 to 20 repetitions (reps) of exercises 1 through 5. Exercises 6 through 12 are optional.

This is the phase used to prepare the body for further weight training. In this phase, getting the proper technique perfected is critical. Begin with very light weights for all exercises the first session or two. Be sure to control the weight in both directions, up and down. After a few sessions, you can increase the weights so that the exercises feel light to moderately heavy.

During this phase cyclists are typically lifting weights one to three days per week. Depending on the rider profile, rides are either completely aerobic or may include low-end threshold training. For this phase, and all others, the total number of stressful or key workouts per week should total between two and four. In the first week or two of strength training, each strength session counts as one stressful workout.

The strength sessions in this phase should no longer be stressful after a couple of weeks -- even if you're bumping up the weights a small amount.

Do this phase for four to eight weeks.

More: A Strength Plan for Time-Crunched Cyclists

Maximum Strength

After the warm-up complete 4 to 6 sets of one or two hip extension exercises. Most of the time, hip extension exercises are the only ones I have cyclists do in a maximum strength (MS) format. Begin with a light weight and 15 reps for set 1. Increase weight and complete 10 reps. Increase weight and complete 8 reps. Increase weight again and complete 1 to 3 sets of 3 to 6 reps -- most of the time I suggest cyclists aim for 6 reps.

If you are inexperienced at strength training or do not have access to a spotter, avoid heavy weights for a free-weight squat exercise and choose a machine-based exercise instead.

If you have a particular weakness you'd like to work on, you can follow the MS format covered in the previous paragraph for your target exercise. Otherwise, do 2 to 3 sets of 12 to 15 reps for all of your other exercises.

During this phase, it is best to strength train at least two days per week to get the most benefit. If you decide to add a third day, you can make it MS -- or -- go back to anatomical adaptation phase for one day, keeping the load lighter and emphasizing good form.

Because the MS phase makes legs feel heavy and tired, all MS sessions count as one of the stressful workouts for the week. With strength training taking up so much energy, most cyclists can only complete one more key workout each week. That session is either tempo intervals or a long ride with a range of intensities -- light on the high-end intensities.

Do this phase four to six weeks or some eight to 12 sessions.

More: 4 Strength-Training Exercises to Boost Cycling Power

Power Endurance with Plyometrics

After the warm-up, complete the same exercises you have been doing in MS, but reduce the weight and do 3 to 4 sets of 8 to15 reps. The weight should feel moderate -- not heavy and not light.

There are a couple of ways to include power work in your strength training routine. One way is if your gym has a specially-designed hip sled machine that allows the athlete to jump while doing reclined leg press exercises.

If your gym does not have such a machine, a second way to include power work is to include plyometrics. This can include a simple floor routine or jumping onto boxes of various heights. Detailed plyometric exercises are not covered here. A good resource for designing your own routine is Donald A. Chu's Jumping into Plyometrics.

If you decide not to do this phase of strength training, go right from MS to strength maintenance.

If you have been strength training three days per week, cut it to two. By this time your riding schedule has picked up more intensity, including threshold intervals as well as high-paced group rides.

Do four weeks of this phase.

More: How Cyclists Can Improve Their Bone Health

Strength Maintenance

After your warm-up, begin with one of your hip extension exercises. Complete 1 set of 20 reps at a light weight. Increase the weight and complete 1 to 2 sets of 12 reps with a moderate weight. Increase the weight one more time and do 1 to 2 sets of 6 to 8 reps that use a difficult, but not gut-busting-hard weight.

For all remaining exercises, complete 2 to 3 sets of 12 to 15 reps. Strength training should be complimentary to cycling and the weight you use should never cause soreness. Keep strength training sessions limited to between 30 and 45 minutes once per week.

A decent amount of strength can be maintained with only one weight session per week. Many cyclists have found that just one session per week can help keep trouble areas free from nagging pain. Most cyclists do only one session per week of this strength phase.

Do this phase for the remainder of the season. Decrease the sets and weights in heavy racing periods, completely eliminating weights the week of important races.

More: 3 Ways to Improve Away From the Bike

Do Weights Really Make a Difference?

The research examining weight training and cycling performance is not straightforward. As you can imagine, attempting to control all the variables associated with a cyclist's training over more than just a few weeks is difficult, if not impossible.

Over 90-percent of the road and mountain cyclists I've worked with have had improved performance on the bike, following a winter plan that that included strength training. All of their plans were some variation of the strength training phases discussed in this column.

If you try a strength training plan for the first time, be conservative on weights and aggressive on great form. If you don't know how to lift weights, don't be afraid to schedule a session with a certified trainer at your gym. Be sure they know you're looking to learn good technique and not to become the Incredible Hulk.

What's the Best Technique for Squats?

Know there are several variations on squats and leg press exercises; specifically foot placement and depth of movement. While there isn't enough room to discuss those issues here, the safest place to begin is spacing your feet about pedal-width apart and lower yourself until your knee bend is roughly the same as your knee bend angle on the bike. You can progress from there.

Try it for a Season

The only way to know if strength training works for you is to include it in your training plan for a season. If you are training four to six days per week, most of them indoors, strength training may well be a better investment of your time than sitting on an indoor trainer...again.

More: 8 Core Exercises for Cyclists