Functional Strength Training For Cyclists

While endurance training is common among cyclists, did you know that strength training helps build muscle mass, bone density, and overall stability?

In fact, the Journal of Sports Science suggests that incorporating strength exercises can increase sprinting efficiency by 15%, which again is excellent for cyclists. 

Since Portland has been the king of cycling in the US and has inspired cities nationwide to follow in its footsteps, it’s even more important to practice healthy cycling.

No other city in the US has more cyclists per capita or more coffee shops. Oregon has a trail whether you’re an avid mountain biker or a professional cyclist. 

So, for all you cyclists, here’s a complete guide on functional strength training to keep your body and health in shape for cycling. 

Why Should Cyclists Care About Strength Training?

Strength training goes beyond building muscle; it’s about improving overall cycling performance. After all, a strong cyclist will produce more power in each pedal stroke, making sprints quicker and climbs easier. 

Studies show that weight training helps recruit more muscle fibers into your pedal stroke, raising power output, improving metabolic health, and supporting muscles in areas that might be enduring pain.

You can also design a workout that mainly engages your core and leg muscles, among other muscles, to provide better endurance, power output, riding posture, and injury prevention. This way, you ensure that your cycling experience is safe and effective.

What Is Functional Strength Training?

Functional strength training involves training the body for everyday activities like sports, chores, or specific tasks. Its primary goal is to improve functional movements and enhance overall functional fitness. 

These include movements you do every day, such as walking up and down the stairs, picking up a laundry basket, crouching to search under a bed, playing hide-and-seek, and running to catch a bus. All these movements are possible because of your functional fitness, without which you will have limited stamina. 

Functional Strength Training Exercises For Cyclists

Strong muscles are important for healthy bodies, especially for those who participate in a lot of physical activity, like cycling. 

Here are five simple yet effective functional strength training exercises you can try:

Bodyweight Squat

Squats target all parts of your legs—the glutes, quads, and hamstrings—power providers when cycling. Plus, it’s a functional move you practice every day, so you should be able to do it easily.  

Steps To Perform A Bodyweight Squat:

1. Keep your feet shoulder-width apart and pointed forward with your hands to the side.
2. Squat down gradually until your thighs are parallel to the ground (you can go a little lower if you’re comfortable). Extend your arms up in front of your face or chest. 
3. Slowly come back up, reversing step 2. 
4. Repeat.

Plank

The plank works the deep stabilizer muscles of your trunk, engages the arms, and is far more beneficial and relevant than sit-ups or crunches.  

Steps To Perform A Plank:

1. Get into a push-up position with your palms at shoulder-width 
2. Support yourself on your forearms and tips of your toes while trying to keep your back flat
3. Hold that position for 30-60 seconds or as long as possible.
4. Repeat.

Deadlift

The deadlift targets your hamstrings, glutes, quads, and lower back, which are crucial for powerful pedaling in and out of the saddle.

Steps To Perform A Deadlift:

1. Place the barbell in front of you and stand with your feet shoulder-width apart.
2. Bend your legs, keep your spine locked, and push your hips back as you grab the bar with both hands.
3. Without locking your knees, straighten your back and legs to stand up straight.
4. Reverse steps 3 and 2, setting the barbell on the floor (but not taking your hands off of it) before the next rep.
5. Repeat.

Tricep Dips

You need to keep your triceps strong, especially if you go on long rides. Tricep dips will strengthen your arms and reduce soreness after excessive activity.

Steps To Perform A Tricep Dip:

1. Sit at the edge of a sturdy bench or chair, place your hands shoulder-width apart beside your hips, and slide off the chair.
2. Extend your legs straight before you, straighten your arms, and maintain a slight bend in your elbows—don’t lock them out. This is the starting position.
3. Bend your elbows to lower your hips downwards until your arms reach a 90-degree bend.
4. Return to your starting position by pressing your palms down to straighten your arms.
5. Repeat.

Burpee

This is a great go-to move for strengthening nearly every muscle in the body. It offers the benefits of a little impact from plyometrics and gets your heart rate up when time is tight.

Steps To Perform A Burpee:

1. Stand with arms at your sides and squat down while placing your hands shoulder-width apart on the floor.
2. Jump to get your legs back into a high plank position while simultaneously dropping your chest and hips to the floor.
3. Push back up to a high plank and jump toward your hands, forming a deep squat position.
4. Extend your legs and jump straight up, exploding off the floor and raising your arms overhead.
5. Repeat.

Guidelines For A Safe Workout

1. Never skip warm-ups and cool-downs; perform them correctly.
2. Using the correct body form is vital to avoid injuries and maximize gains. 
3. Breathe properly, and don’t hold your breath while straining. Exhale when pushing or lifting; inhale as you slowly release the load or weight. 
4. When straightening out of your position, slightly bend your elbows and knees. Avoid locking your joints.
5. Don’t risk hurting yourself by exerting your body beyond its limits. For better results, rest your muscles for at least 48 hours between sessions.
6. During illness, take one or two days off to recover. If you’re not highly sick, use less resistance or lighter weights when you resume exercising.
7. Ensure you have the right equipment and take safety precautions when lifting heavy weights; this includes wearing good shoes for traction, using power racks for support, and having a spotter around.
8. Listen to your body. If you feel anything out of place, like unusual joint aches or pain, excess breathlessness, faintness or nausea after working out, or feel lethargic during the day, stop immediately and consult a professional.