Strength training: Take your cycling performance to the next level

Cycling is an exhilarating and rewarding sport that not only promotes physical fitness but also allows riders to connect with the great outdoors. To take your cycling performance to the next level, it is essential to incorporate a well-rounded strength training programme into your weekly routine.

By developing strength, power, and stability, you can improve your performance, prevent injuries, and unlock your true potential. Here, we explore the benefits of strength training for cyclists and provide an example seven-day gym plan you can begin straight away.

Benefits of strength training for cyclists

Increased power

By engaging in regular strength training exercises, you can enhance your cycling power output. Strengthening your lower body, particularly the quadriceps, glutes, and hamstrings, will allow you to generate more force with each pedal stroke, leading to improved speed and efficiency on the bike.

Injury prevention

Cycling can place repetitive stress on specific muscles, leaving them vulnerable to overuse injuries. A well-designed strength training program can help correct muscle imbalances, improve joint stability, and strengthen the connective tissues, reducing the risk of common cycling injuries such as knee pain, IT band syndrome, and lower back discomfort.

Enhanced endurance

Strength training not only improves your power but also contributes to increased muscular endurance. By incorporating exercises that target both slow-twitch and fast-twitch muscle fibres, you can enhance your ability to maintain a strong and efficient pedalling technique over long distances.

Improved climbing performance

Hills and mountainous terrains are a significant challenge for cyclists. By incorporating strength training exercises that target the muscles used in climbing, such as the glutes, hamstrings, and core, you can develop the necessary strength and stability to conquer ascents with greater ease.

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Seven-day gym plan

Before embarking on any exercise regimen, it is crucial to consult with a fitness professional to ensure proper form, technique, and progression. The following seven-day gym plan is designed to support female cyclists in their strength training journey:

Day 1: Lower body strength

• Barbell squats: 3 sets of 8-10 reps

• Romanian deadlifts: 3 sets of 8-10 reps

• Walking lunges: 3 sets of 12 reps (each leg)

• Swiss ball hamstring curls: 3 sets of 12 reps

• Calf raises: 3 sets of 15 reps

Day 2: Core and stability

• Plank variations: 3 sets of 30-60 seconds

• Russian twists: 3 sets of 12 reps (each side)

• Swiss ball crunches: 3 sets of 15 reps

• Side plank hip dips: 3 sets of 10 reps (each side)

• Stability ball rollouts: 3 sets of 10 reps

Day 3: Rest and recovery

Day 4: Upper body strength

• Push-ups: 3 sets of 10-12 reps

• Bent-over rows: 3 sets of 10-12 reps

• Shoulder press: 3 sets of 8-10 reps

• Lat pulldowns: 3 sets of 10-12 reps

• Bicep curls: 3 sets of 10-12 reps

Day 5: Plyometrics

• Box jumps: 3 sets of 8 reps

• Medicine ball slams: 3 sets of 10 reps

• Jumping lunges: 3 sets of 12 reps (each leg)

• Single-leg box step-ups: 3 sets of 8 reps (each leg)

• Skater hops: 3 sets of 10 reps (each side)

Day 6: Rest and recovery

Day 7: Full body circuit

• Kettlebell swings: 3 sets of 10 reps

• Dumbbell thrusters: 3 sets of 8-10 reps

• TRX rows: 3 sets of 10-12 reps

• Dumbbell step-ups: 3 sets of 10 reps (each leg)

• Plank with alternating arm/leg raise: 3 sets of 10 reps (each side)

Strength training is a vital component of any female cyclist's training programme. By incorporating a well-rounded strength training routine into your schedule, you can unlock greater power, improve endurance, and reduce the risk of injury.

Remember to listen to your body, prioritise rest and recovery, and gradually progress the intensity and complexity of your workouts.