Winter Weight Training for Cyclists

Cyclists Need Upper Body Strength

Cycling is great exercise for the lower body—no doubt about it. For the novice cyclist, winter weight training might seem a bit fanatical, but it's not; especially if you plan to compete. A strong upper body offers an edge in competition, and gives mountain bikers and advantage too by providing the strength they need to lift and jump and make it over rough terrain. If you have a strong upper body, it supplies the rigidity needed to feed power to your quads as you pedal.

Watch competing cyclists bike along a level stretch and you'll be able to tell those with fit upper bodies because they'll barely move their torso. But those depending solely on lower body strength will rock on their seat trying to muster the strength they need to keep going. To build this kind of upper body fitness, weight training will have to include abdominal exercises.

Winter Weight Training for Cyclists

The key to successfully using weight training to boost your performance as a cyclist is to build strength and not bulk for your entire body. You don't have to get involved in a complicated weight training regime. All you have to do is follow this simple approach 3 times a week. Note that experts recommend heavier weights and less repetitions in the winter for cyclists to maximize their results. As riding season approaches you should gradually adjust your weights to be less while increasing the number of reps.

Sample Routine

Upper Body Exercises

• Upright row - Stand upright, grasp the barbell with your hands about shoulder width apart and with arms relaxed let it hang in front of you, but hold your body and wrists straight. Pull the bar up towards your chin and keep it close to your body and lower slowly. Be careful not to lean with your body or swing the bar for momentum. This exercise strengthens deltoid and shoulder muscles.

• Pull up - Hold the bar with a solid overhand grip. This time hands need to be further apart--about twice your shoulder width. Let your body hang and slowly pull up to the bar. The top of your chest should almost touch the bar. Don't arch your back; try to stay straight as you lower your body to the starting position. This works the muscles you need when cycling on a steep incline.

• Push ups – works your triceps and shoulders providing the strength needed to push on the handlebars when cycling over uneven terrain and through dips.
• Bent over barbell row – Stand with your feet around a shoulder width apart and then bend so your [[Exercise for Bad Weak Backs|back] is parallel to the floor and your is head up. Grasp the bar with hands slightly further apart than shoulder width. Use an overhand grip and keep your legs bent. Pull the bar to your chest and let it down slowly. The strength built from this exercise will help you steady the handlebars when pedaling hard.

Lower Body

• Squats – work your quadriceps, lower back, hamstrings, calves and glutes and build the power you need to call on when pedaling up steep climbs.
• Step ups – Step ups should be performed on a platform using weight on shoulders. This will build powerful quads.

Perform Exercises Properly

When using weights in your strength-training program, it's important that the exercises be performed properly. If you can't complete the repetition while maintaining proper form, then you are trying to lift too much weight.