The highs and lows of cycling in bad weather have been a theme for the last few weeks. But the off-season doesn't have to be all about suffering in the rain in order to get fast times in the spring.
There are many other activities you can and should do to improve your power. Strength training delivers some of the greatest returns, especially for the short amount of effort and time it takes.
The benefits of weight training specifically for cycling include:
. A strong core (your abdominals and lower back) is required to hold up your upper body during long rides. A stronger core also improves bike handling skills, making you more confident when riding in a pack.
. Strong glutes (your butt) muscles will increase your power, allowing you to climb hills more efficiently.
. An inefficient pedal stroke usually means the quadriceps are doing all the work. Engaging and building up the strength of the hamstrings (the back of your legs) will improve your pedal stroke, making you faster with less effort.
. Incorporating explosive exercise or plyometrics, which is almost any form of jumping, develops the fast-twitch muscle system that increases power on short sprints.
. Training with weights can boost metabolism-even when sitting down-because you are carrying more muscle mass. The increased metabolism along with a conscious diet will help maintain your weight during the off-season.
. Training in a gym will allow you to focus on your weak areas so you can return next season stronger overall. If you are recovering from an injury or you have muscle imbalances, you may want to use your time in the gym to work on rehab instead of building muscle. But before you lace up your cross-trainers and head to the closest gym, do your research or hire a personal trainer who is experienced in training cyclists. Improper training techniques can leave you injured and worse off then when you started.
Although it's beneficial to train the entire body during a workout, you'll want to focus on the muscles used when cycling, mainly your legs, butt, core and upper body strength if you are a mountain biker.
Your program should incorporate exercises specific to the type of rider you are. Are you a sprinter, hill climber or endurance rider? If you are all three but one aspect is weaker than the others, your program could be aimed at strengthening your weakest link.
Whatever program you choose, make it specific to your fitness level and goals. Progressions should be gradual and slow so your body has a chance to adapt and grow stronger with each training session. Just like in cycling, you don't start your first training ride climbing Cypress Mountain.
Kristina Bangma is a coach, personal trainer and writer with a love of riding and racing. Email questions to kris@ getfitwithkris.com.
