Strength Training Exercises to Improve Cycling Performance

Cycling is an endurance sport, but it also requires a heck of a lot of strength. Well-trained leg muscles and a strong upper body are essential requirements to crank through the rotation of the pedals on long, demanding rides. And yet, many cyclists skip strength training altogether, opting instead to focus on their rides.

It's simple: Strong muscles allow cyclists to ride faster, harder and longer. In other words, your performance on the bike increases by putting in some strength training sweat equity. It also helps riders prevent injuries. When all of the major and stabilizer muscles are strengthened, you're less likely to encounter the most nagging of cycling injuries. Implement a strength training regimen a few times a week and you'll develop into a better all-around athlete who spends less time on the bench.

Strength For Performance

There's plenty of evidence that suggests the importance of strength training for cyclists. Whether you're training for time trials or long rides, it works to enhance performance.

A Journal of Applied Physiology study evaluated a group of trained cyclists who completed three weekly strength training workouts. At the end of the 10-week program, the cyclists had increased their leg strength by an average of 30 percent. Short-term endurance and long-term cycling to exhaustion also increased.

This study showed that strength training had no negative consequences for endurance performance. In fact, the researchers asserted that a strength program can bolster performance in sports such as cycling that require the use of fast-twitch muscle fibers. This added strength will allow you to more efficiently mobilize the muscles needed to forge ahead.

More: How Cyclists Should Approach Strength Training

Strength For Injury Prevention

Injuries are often caused by muscle imbalances and chronic weaknesses.

"A very basic strength program is the best way to increase the strength of the muscle tissue and also the connective tissue, the tendons and ligaments," says Luke Carlson, CEO of Discover Strength and coach for elite endurance athletes. The stronger the muscles, tendons and ligaments are the higher training load you'll be able to safely handle. Here's the nifty part: You can isolate specific areas and strengthen them individually. This makes the entire kinetic chain healthier and stronger.

Mapping Out a Program

Be sure to give equal opportunity to all areas of the body when drawing up a strength training plan.

"You need to strengthen all the muscles that are used," says Carlson. "Put equal emphasis on all muscle groups."

All it takes is 25 minutes one time each week to make a difference. Try the following exercises by setting each machine to an approximate weight and doing between 5 to 25 repetitions. Once you've reached muscle failure and are unable to lift another rep, you are done with that set. You should be able to do at least eight reps. Add weight, if you reach 15 and are not fatigued.

Remember to strength train in-season and take two weeks off before big races. Consider working the following exercises into your program.

More: A Strength-Training Plan for Time Crunched Cyclists

Lower Body Machines:

• Squats – glutes and quadriceps
• Leg Press – quadriceps, glutes, hamstrings, calves
• Leg Curl – Hamstrings
• Seated Hip Adduction - hip adductors
• Seated Hip Abduction - hip abductors
• Calf Raises - calves
• Hamstring Curl - hamstrings
• Leg Extension - quadriceps

Upper Body Machines:

• Dumbbell Row - lower back
• Shoulder Press - deltoids, trapezius, triceps
• Lateral Pull Down - upper back
• Bench Press - pectorals
• Shoulder Shrug - trapezius
• Back Extension - low back muscles

More: 4 Strength-Training Exercises to Boost Cycling Performance