- Getting better at cycling
isn't always about riding your bike.
I know, shocking right?
Gym training can make fitter, faster and stronger.
- Many pros these days are taking to strength training
to improve their on-bike performance.
So, could gym training be something
that you're missing out on?
- In this video we're going to find out
if cyclists do really need to go to the gym.
(upbeat music)
Strength training is traditionally done in the winter months
while the pros are training with less intensity
and building their aerobic base.
But recently, many cyclists have been incorporating
strength work all year round
as it can help in a number of ways and has many benefits.
- This sounds like a bit of a no-brainer
The stronger your muscles are,
the more power you will be able to put out while cycling.
Using strength training is one of the best ways
to become a stronger overall rider.
So, by going to the gym and including some strength work,
you will be increasing your max power on the bike.
Not only making you a better, faster cyclist
but also helping prevent your body
from getting injury too.
- As a track cyclist, I know full well
that when it comes to sprinting gym work can really help.
Track sprinters will often spend just as much time
training in the gym as they would on the bike.
So if you want to improve your sprinting,
the gym will definitely help.
Did you ever use strength training
as part of your training as a pro cyclist?
- You know what, I didn't.
But my coach the last few years of my career telling me that
as time went on and I was getting older,
it was more and more inevitable
that I was going to have to start doing it to try and
maintain what I already had but also to actually
make sure that my body was injury free.
You know, there are definitely benefits to be gained.
Cycling is a low impact activity
which is great for your joints.
But it doesn't do much to support your bone density.
Including some strength training can help plug the gaps
which have been left by pure cardio exercise
by building stronger bones, improving your coordination,
preventing injury and also improving your power.
- Some of the most common injuries for cyclists include
lower back pain, neck pain and knee pain.
Some of these might be unavoidable
but most are caused by muscle imbalances.
A combination of strength training and routine stretching
can help strengthen your muscles and prevent these injuries.
Using resistance bands can be effective
in helping prevent injury
and they can activate your muscles before rides.
Past studies have shown that a lot of pro cyclists
have low bone density.
I am very aware of this problem
as I have fractured my pelvis three times in crashes
due to having low bone density in that area.
Unlike running or walking,
cycling is a non weight bearing activity
which is why it's so great for people
with orthopedic injuries.
However, this means you're going to have to
be doing something else like strength training
to help maintain a healthy bone density
and compact things like osteoporosis.
- We spend a lot of time seated on a bike
without compression forces on the spine or pelvis.
Even though it may feel like you're peddling hard at times,
the forces are not distributed in a way
that puts significant strain on your bones
which is what's needed for bone growth.
A bone needs to experience a tenth
of the force needed to break it
in order to create the stimulation needed
to increase the bone mineral density.
- Plyometric training and jumping can add
additional stress and help with bone mineral density.
Exercises like squats and deadlifts
are really good for putting stress on your bones.
Lift relatively heavy with the right technique.
Of the track cyclists I would be in the gym
at least once or twice a week,
but these would be on days where I'd have
an easy road ride in the morning
and then a gym session in the afternoon.
But for a road rider, once a week is enough.
- The winter is a great time to start to include
strength training into your program.
For a start, it's warm and dry in the gym.
You don't need to be outside on those cold dark evenings.
Most pros will consider starting gym training
either in their off season
or in the start of the preparation for the new year.
- It may be the thought of spending time in the gym
when you could be out riding your bike
or it could be the pain of the DOMS the next day.
I always used hate waking up after a hard gym session
as it would just hurt to walk.
But as soon as I got on my bike,
it didn't seem to affect me.
- Gym work between different types of riders
is going to vary massively.
Traditionally speaking,
sprinters will go for fewer reps of a heavier weight,
whilst climbers or more endurance focused riders
will go for lighter weights with more reps.
Either way, it's important that you master the basics first.
So before you get onto lifting any heavy weights,
make sure you've got the correct technique
and the correct form.
If you enjoyed this video do give it a thumbs up
and let us know your gym experiences
down in the comments below.
- If you want to know five essential gym exercises
you should be doing as a cyclist, click on screen now.