Weight Training for Cyclists: A Total Body Program for Power & Endurance Review

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Weight Training for Cyclists: A Total Body Program for Power & Endurance ReviewThere are some who feel that weight training is a waste of time for cyclists and the limited scientific studies carried out so far have had mixed results as to whether pumping iron makes you faster. There are fears that the possible addition of muscle mass in the upper body (remember Lance Armstrong pre-cancer?) will provide no tangible benefits and in fact will be just that much more weight to carry around.
In fact a strong torso contributes to pedalling action by providing rigidity against which the quadriceps can work. Most of the training programs for cyclists I have seen tend to be aimed at building strength rather than mass and as the riders moves into the racing season the weight program becomes one only of maintenance. Increased strength means reduced fatigue although aerobic capacity seems to be the limiter for endurance. Stronger muscles last longer and stabilize the body, improving technique and efficiency, allowing the cyclist to keep in the proper form longer.
Not to be overlooked is the fact that cyclists typically suffer from low bone density as cycling is not a weight-bearing exercise. Studies indicate that during the Tour de France pro riders can lose up to 25 percent of bone mass, and a surprising number of Masters-class racers suffer from symptoms of osteoporosis. Weight training helps combat this, as do weight-bearing exercises such as running, and calcium supplementation.
My coach has given me a simple program that provides the periodization recommended, working from light weights to much heavier weights and then backing off to more reps with lighter loads. In addition to my coach's comments, I have found a very useful guide to weight training to be the recently revised "Weight Training for Cyclists: A Total Body Program for Power and Endurance" by Ken Doyle and Eric Schmitz. This 2nd edition of their 1998 book, released in November 2008, incorporates new information on core training and lower body exercises. It is very clearly written and explains how strength training in the weight room translates to endurance and power on the bike.
Different exercises for the muscle groups are described and illustrated with very good line drawings that are simple but effective. I have photocopied the section on core workouts and have supplemented my coach's suggestions so that I am doing more work with a stability ball. There is also a chapter reviewing the best series of stretches I have seen.
The last part of the book presents a range of training plans that are time-efficient and look quite effective. I have incorporated parts of them into my own workout and although it is not quite My Year of Abs yet there is a definite improvement in my core strength.
"Weight Training for Cyclists" is an up-to-date and comprehensive book that is invaluable in building a program to increase strength. Clearly-written, attractively-presented and very reasonably priced, it belongs on the shelf of everyone interested in improving their riding. You may not end up looking like Mr. or Ms. Universe but you might get faster!
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