Massive bike power - Page 3

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Wednesday, 17 March 2010 11:57

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We could benefit from a lot more research to fully explore this question. I would love to see studies comparing weights to high-intensity interval and hill reps as Coggan suggests. Also, it would be nice to see if resistance work can influence climbing and sprinting ability, helpful in parts of a road or MTB race. Intuitively, you might think that if you can increase your maximum voluntary contraction of leg muscles by practicing heavy squats or leg presses, it should increase power (power = force x speed) if you are able to maintain speed of turnover and if the weights exercises are movement specific to cycling. A cyclist has to remember, though, that weights may only be an adjunct to cycle training and living in the gym won’t lower your Argus time!

So far, all we have focused on is the question of whether weight training directly influences cycling performance. There are potentially other benefits to be gained from time in the weights room:
• Core Stability A cyclist needs to remain in the same position for a long time, especially when time trialing. Cycling-specific postural exercises can improve body positioning and reduce wasteful side-to-side motions. This might be even more relevant to mountain bikers, whose performance relies very much on technique and subtle maneuvering of the bike.
• Injury Prevention There is accumulating evidence that weight training can reduce a cyclist’s incidence of injury. Many cyclists ride with structural imbalances between left and right limbs, lower back pain or joint stiffness.
Single-leg resistance exercises are excellent ways to redress your imbalances.
• Anabolic Drive It’s been noted that competitive cyclists have lower testosterone levels than the general population. This is not particularly helpful for a good training response because testosterone contributes to rest and repair.Weight training, on the other hand, increases testosterone levels (even in women) and can speed up training adaptations and general health indicators such as fertility.
So, if you would like to check out the benefits of weights, what’s the next step?

The first thing that I would suggest is for you to find a trainer or a friend with significant experience of weight training, particularly towards cycling. Technique is of vital importance and unfortunately can only be taught properly in person. I have listed a sample of some key strength and core-stability exercises in the boxes. Start with two sets of 10-12 reps of each exercise and after a few weeks, increase to 3-4 sets.

After a month or two, drop the reps to 6-8 and increase your weight – this will increase muscular strength. It is best to also change your exercises to aid neuromuscular development. Once you have established a strong base of strength and core stability, continue onto a phase of Olympic lifts and plyometrics for power (under experienced supervision)!

Ian Craig

Exercise scientist, (B.Sc., M.Sc., CSCS), www.craigcoaching.com

Originally published in Go Multi issue 13.5 (January/February 2010)