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Strength Training for Cyclists
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Question in from a Personal Trainer:
"I have as a client a guy who is a competitive cyclist (road bike) who is looking to increase his strength for his sport during the off season. He is very fit and has a resting HR of 42-45. What specific exercises and stretches come to mind Greg"
Answer:
First assess the client with the functional movement screen to assess weakness in mobility and stability. The conclusion of this assessment will give you a good starting point eg. How is the clients single leg stability (standing on one leg)? If the client struggles with this then imagine the loss in stability and power as they drive down and through on the bike.
Next think about the cyclists general cycling posture and movement requirements. So very rounded shoulder posture and lots of hip and knee extension required. So lots of soft tissue and mobility required to correct posture through the T-spine, you also want to help this stick by reinforcing T-Spine mobility with Horizontal row strengtheners. The quads take quite a hammering during cycling so not such a primary concern as hip extension work for the Glutes and Hamstrings through deadlifts.
From a stretching point of view: Hip Flexors will be the most important, followed by Adductors and Quads.
So from an exercise perspective:
Deadlift Variations
Horizonal Rows
Split Squats raised rear leg / Single Leg Squats
Step Ups
Plenty of Foam Rolling
Mobility of T-Spine
Core Strengthening for Hip Stabilisation
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