Does strength training a benefit novice sportive rider?

[Fletch456]

In cycling magazines it's regularly stated that strength training should be a component of your training over the year. But is there benefit to be had for someone who's been riding regularly (ie weekly) since December last year and is now up 60m sportives? It's not unusual for me to go a little over the top about things - for example I play golf but play off the highest handicap and I've books by Rob Cotella who's one of the world's top golf psychologists. I am particularly thinking about over the winter when I don't want to lose the fitness I've gained and I've yet to enjoy using my turbo; may be I will take to getting my mtb very muddy.

Is it worth making the effort with something that only elite riders would really see the benefits of; where they look to do everything at a high level for every bit of benefit?

Or is it one of those things where everything can make a noticeable difference because I am a novice?

 

[ammwhite]

I would say strength training will be a benefit to your cycling, but it's worth doing in general ... it will also help your golf!

I've been strength training for longer than I've been cycling, so I'm not sure what it would have been like as a cyclist without strength training ... but then I never wish my legs were weaker

It's also worth doing something for your upper body (pushups, pullups etc), otherwise you'll end up like many cyclists who have strong legs and skinny/weak upper bodies!

And it's Bob Rotella (I play golf too!)

 

[CapnAhab]

Hehe - I'm a golfer too - maybe there's a CC golfing thread somewhere?

I've also done strength training far longer than cycling. I noticed it helps me over the steep hills (more a dozen years ago when I was mountain biking - I'm a recent return to the bike but now on the road) and sprints - especially away from the lights at junctions where I don't want to be in with traffic! If you've done strength training on your legs (which even those with gym memberships don't really do - 'cos if you do it properly it hurts - legs burning, lungs exploding kind of hurts!!) you'll find when you need to dig in for power over quite short time periods you are working in an anaerobic mode and therefore relying on the strength of your legs to do the work and not to suffer from a build up of lactic acid too soon - that's where you get the "burn" from in a working muscle BTW - sorry if you already know this.

Like the man says - who complains that their legs are too strong? Look at the mass in the thighs of pro cyclists and speed skaters. Or look at it this way - if there were 2 identical versions of you with the exception that the ONLY one difference between them was that one had 5% stronger legs, which one would you back to finish first?

 

[amaferanga]

Cycling is an endurance sport. Most people will find that they're not strength limited. You'll get better at cycling quicker by cycling more than you will from doing weights.

OTOH if you enjoy doing weights then they won't do any harm to a novice sportive rider.

 

[ammwhite]

Cycling is an endurance sport.

Tell that to Chris Hoy He spends quite a bit of time in the gym and can squat twice his bodyweight.
And while I would agree that road cycling is mostly an endurance sport, when it comes to a sprint finish or a quick burst up a hill, there is still quite a bit of strength required.

To be fair, I'm more interested in a balanced type of fitness, which is why I cycle, run, and lift weights. If all you're interested in is cycling performance, then you probably don't want to bulk up too much, and can get most of your leg development by doing hill sprints.

 

[Peter10]

Strength + Speed = Power

 

[jimboalee]

(Torque x rpm) / constant = Power for cyclists.


Torque = Cranklength x Newtons force on pedal.

Newton force on pedal is from muscles.

Stronger muscles gives greater Newtons force.

 

[amaferanga]

Tell that to Chris Hoy He spends quite a bit of time in the gym and can squat twice his bodyweight.
And while I would agree that road cycling is mostly an endurance sport, when it comes to a sprint finish or a quick burst up a hill, there is still quite a bit of strength required.

To be fair, I'm more interested in a balanced type of fitness, which is why I cycle, run, and lift weights. If all you're interested in is cycling performance, then you probably don't want to bulk up too much, and can get most of your leg development by doing hill sprints.

Chris Hoy is not an endurance cyclist. He'd be crap at sportives. Andy Schlek on the other hand.... and look how unimpressive his physique is in terms of muscle. Similarly look at Cavendish - doesn't look hugely muscular, but the boy can sprint!

Sportives are all about steady efforts anyway - they're not races even if some like to pretend they are - so endurance is key and power at threshold is what people should be trying to increase. Weights will make zero difference here - 2 x 20min intervals @ threshold on the other hand will make a massive difference.

 

[amaferanga]

(Torque x rpm) / constant = Power for cyclists.


Torque = Cranklength x Newtons force on pedal.

Newton force on pedal is from muscles.

Stronger muscles gives greater Newtons force.

Its often said that if you've got the strength to walk up stairs then you're not going to be strength limited on the bike.

Taken to the extreme - will a gym monkey that does nothing but lifting heavy weights therefore be a good cyclist because they have 'stronger muscles'? No.

 

[Hacienda71]

Cycle some big hills regularly! you will get stronger legs and will do no harm to your sportive speed.

 

[515mm]

Chris Hoy is not an endurance cyclist. He'd be crap at sportives. Andy Schlek on the other hand.... and look how unimpressive his physique is in terms of muscle. Similarly look at Cavendish - doesn't look hugely muscular, but the boy can sprint!

Sportives are all about steady efforts anyway - they're not races even if some like to pretend they are - so endurance is key and power at threshold is what people should be trying to increase. Weights will make zero difference here - 2 x 20min intervals @ threshold on the other hand will make a massive difference.

+1

Strength training won't hurt you as long as you choose carefully which sort! Try core strength training - it may well prevent injury and it'll stop your back from aching so much. Though everything hurt after this year's 117mile Dragon.........

I found that short sessions on the turbo were far more benficial over the Winter than weights in the gym. 20min warm up/10 mins of 30sec sprints,90sec recovery/10mins steady then 10mins of 30/90secs sprint/recoveries, 10mins warm down. STRETCH. Shower. Worked for me.
Make up a playlist for you MP3player of gradually faster tunes for the first 20mins - Hard fast rock/dance for the sprint sessions and chillout stuff for the final 10. Pick stuff you can sing along to. The hour will fly by.

Especially quick will be those 90second recoveries........

 

[ammwhite]

Tell you what tho' ... I'd rather have Chris Hoy's physique than Andy Shleck's

 

[Fletch456]

+1

Strength training won't hurt you as long as you choose carefully which sort! Try core strength training - it may well prevent injury and it'll stop your back from aching so much. Though everything hurt after this year's 117mile Dragon.........

I found that short sessions on the turbo were far more benficial over the Winter than weights in the gym. 20min warm up/10 mins of 30sec sprints,90sec recovery/10mins steady then 10mins of 30/90secs sprint/recoveries, 10mins warm down. STRETCH. Shower. Worked for me.
Make up a playlist for you MP3player of gradually faster tunes for the first 20mins - Hard fast rock/dance for the sprint sessions and chillout stuff for the final 10. Pick stuff you can sing along to. The hour will fly by.

Especially quick will be those 90second recoveries........

Perfect. Thanks. You've given me a turbo session structure and help in making it less boring / doable with the mp3 ideas. the latter I can certainly do with my varied tastes including dance and ACDC.

 

[Fletch456]

To everyone who's replied:

1. Thanks. Mean that though on reflection I may not do a lot of strength training. I may do some as I remember how it felt whilst being a member of a gym years ago.

2. May not focus on it cos I think turbo sessions (if I can get comfortable on it, which I haven't yet - nothing under front wheel didnt help!!) and core training. Core rarely feels like it's done much when I've done it before but being 6'4" and bent over desks most of my life I have a back problem which a specialist said core muscle exercises would sort. Time to get round doing them after 2 years of being told that.

Cheers, :-)

Craig

 

[515mm]

Oh man! Back in Black would be a great final warm-up track to get fired up for the fury of the sprint.

And, your welcome, BTW.