Weight Training For Cyclists

There are typically two camps out there when it comes to lifting during the winter for cyclists; those who do and those who don't. Every cyclist can benefit from an organized weight plan. During the course of a race season cyclist's power diminishes as fatigue accumulates. Completing a periodized weight program over the winter will help to reduce the loss of power and allow you to maintain power later into the season.

Most cyclists, because of the energy demands required, cannot maintain a lift program throughout the race season. Thusly, over the winter is a good time to combine lifting with your bike program. The right weight program will synchronize with your riding to create a tolerable workload that works towards the overall goal of entering the next season at a higher level than the previous.

Beginning with a relatively easy adaptive period will introduce your body to a new exercise modality and signal your tendons and ligaments to adapt accordingly. Additionally, you will begin to establish the neuromuscular pathways required to complete your lifts effectively and efficiently while reducing the risk of injury. This period will also allow you do "dial" the moves so that when you get into the heavier weights you'll be ideally prepared.

After you've completed an adaptive period you're ready to get into the more complex and specific moves. The appropriate plan will address the complete athlete and any weaknesses will be identified. Addressing these weaknesses will help to "bullet proof" the athlete going forward. That is, the types and duration of potential injuries would be reduced.

Appropriate lifts will train the musculature of the legs, gluteals and low back to perform at a greater level and, under stress, extend the period before fatigue levels become too great to continue. Much like your training on the bike, your lift program should be graduated in sets, reps and weights. Keeping records is highly recommended so you can track forward progress or if you're at a plateau. Working with a personal trainer or your coach will help you to avoid a plateau.

Other benefits to lifting are evening up left to right inequalities and shoring up core strength. Solidifying these two elements will create a greater ability to produce sustainable power on the bike as well as create better posture while on the bike. Elements of flexibility should be part of the winter plan as well. More and more cyclists are recognizing the benefits of yoga and Pilates.

Ainslie MacEachran is the owner and head coach of www.GeminiTrainingSystems.com in Fort Collins, CO. To take a look at a winter weight plan or to find out more about any training issues he can be reached through the website.