Review and Interview: “Weight Training for Cyclists”

By now, it’s well known that all cyclists from the casual club rider to the international pro can benefit by adding weight training to their training program. Hitting the gym can improve your cycling strength, skills and endurance without adding bulk. Improved sprinting power and climbing speed can be achieved as well as increased bone density, aerobic power and efficiency.

It’s not just for the off season either. Varying the workout through the year can tie right into your on road training programs to build stabilty, strength, endurance and fitness maintenance.

All of that said, you can’t just go to the weight room and start “pumping iron”. Much like cycling training, phases of adaptation, growth and rest allow you to continually get stronger without hitting flat spots or overtraining. You need a plan, and for that there is “Weight Training for Cyclists” by Ken Doyle and Eric Schmitz.

I highly recommend this book as a valuable resource for any cyclist that lifts weights or wants to lift weights. It not only gives you good workouts, but it also takes you through finding a gym and a trainer, gym ettiquette, the equipment and more. Workouts are included for those just getting started and those in search of a more cycling focused program.

As well as areas mentioned above, the book also includes chapters on strectching, upper and lower body exercises, core strength work and power work.

I got the chance to send some questions to the authors. Here are questions and their responses:

To start with, what are your qualifications, and how did you come to develop these weight training programs?

Ken and Eric both have Exercise Physiology degrees and are Certified Strength and Conditioning Specialists with the NSCA. Additionally, Ken is a Certified Athletic Trainer with the NATA, is also a Certified Personal Trainer with the NSCA, and is a licensed cycling coach with the US Cycling Federation. He has been a competitive bike racer on road and off for twenty years.

In addition, Eric has certifications from the National Academy of Sports Medicine (CPT, PES and IFS), the American College of Sports Medicine (HFI) and USA Triathlon (Level 1 Coach). Eric has worked in the area of Exercise Physiology since 1987 creating and designing training programs for individuals from all walks of life. Triathlons have been a passion of Eric and he has competed since 1985 in all distances from sprint to Ironman.

These weight training programs were developed to fill the need of cyclists for off the bike conditioning. The exercises chosen each have a specific purpose in helping the cyclist overall (pedaling power, core stability, injury prevention). The sample program is periodized, meaning that there are numerous changes throughout the year to the exercise selection as well as the intensity and volume of training. The program is designed to get the rider peaking for key events or a particular time of season.

What are the benefits of weight training for cyclists?

Off-the-bike training programs have proven to be very effective for increasing strength and power for the cyclist. There is hardly a rider that wouldn’t like to climb stronger or accelerate faster on group rides. Additionally, a proper weight training program can correct muscle imbalances and increase core strength. This leads to a better “power center” when riding, allowing more efficient power transfer and reducing fatigue in the back and upper body. Muscle imbalances may also be corrected which helps prevent injuries.

Should weight training be done throughout the year, or is it primarily an off-season activity?

Our programs run year-round, but during the racing or event season riders will perform a basic program twice a week to maintain the core and extremity strength that was developed during the off-season. The intensity of the in-season training is low, and will not tire the rider out for events.

Do you recommend primarily weight training in the winter in complement with light riding or should you keep your aerobic work going as well?

It is very important the cyclists maintain an aerobic base while performing winter training. For people in areas of severe weather this means a lot of time on the trainer. This is a good time to consider cross-training for cardiovascular conditioning.

With weight training, can cyclists actually lose weight and gain fitness during the winter or is it mainly focused on maintaining base levels and building core strength?

The answer is both. Weight training can contribute to fat loss because of the calorie requirements of a vigorous resistance weight training program. Muscle is active tissue. Stimulating it not only burns calories during the training session, but for hours afterwards. Our program is not a bodybuilding program, it will not bulk you up.

Can cyclists of all levels benefit from weight training, or is it more beneficial to elite cyclists?

Every cyclist will benefit from a properly designed weight training program. In fact, entry-level cyclists may benefit even more than elite riders because they generally have more room to improve.

There has been a fair bit of press lately that stretching before physical activities is not very helpful and that doing so can actually negatively affect your power. First off, do you agree with that, and whether you do agree or not, when is the best time to stretch, and why?

Stretching prior to activity is fine so long as a cardiovascular warm-up is performed beforehand to warm up the muscles and increase elasticity. Ballistic stretching of cold muscles is never to be performed. Long-term flexibility gains are maximized from performing post-workout stretching.

Are free weights and callisthenic-type exercises better or can cyclists benefit from using machines as well?

Weight machines are beneficial in a training program, especially to newcomers to gym work. They are safe so long as they are adjusted correctly. In fact, many weight training exercises require the use of a machine to be performed. Our program combines body weight exercises, free weights, and machines.

How do you feel about yoga and Pilates as part of a cyclists’ training routine? Are they a replacement for weight training or do they complement it?

Yoga and Pilates definitely serve to compliment a cyclist’s training routine, however, they are not replacements for weight training.

Jan Ullrich was notorious for downing sausages and beer in the off season. How vigilant should we be with our diet during the winter?

Whether you are a racer or not, there still is an “off-season”, meaning a time of year (winter) when one will be forced to, and/or have the opportunity to, change up training to accommodate for shorter days and bad weather. Training volume generally decreases in winter, so it is much more important to monitor food intake at that time.

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“Weight Training for Cyclists: A Total Body Program for Power & Endurance, 2nd Edition”, by Ken Doyle and Eric Schmitz

ISBN 978-1-934030-29-5

Paperback. B&W illustrations throughout

6″ x 9″, 224 pp., $18.95

Tags: cycling, Jan Ullrich, Sports Medicine, USD