The #1 question I’m asked – by far, is this:
“Now that the cycling season has begun, should I continue to lift?”
Let me answer this question with a question: “Are you paid to ride your bike?”
If the answer is no; if you don’t get paid to ride your bike for a living, the short answer to “Should I lift weights during the season?” is a definite…….it depends. It depends on which body part is in question.
Upper body and core are a definite – YES.
Legs continue to be ……. maybe.
Let’s begin with upper body strength training. We should continue to lift for a variety of reasons:
- We maintain muscle mass, definition and tone that we gained during the off season
- As we age, we naturally lose muscle mass. Resistance training counters this.
- Cycling uses very little upper body strength (especially road riding). “Use it or lose it.”
- Core strength is important for both on the bike and off. Core training should be a year-round activity.
We must continue to perform resistance training with our legs. The best way to build your cycling-specific leg strength is to ride hills. And these hills should be steep hills that require hard, hard efforts and recruitment of all your leg muscles.
Riding the flats at a relatively high cadence only require engaging a relatively few muscle fibers. Riding this way on this type of terrain over the course of the season will result in a significant amount of leg strength LOST.
Riding hills will not only help you maintain your leg strength, but it is also very specific to cycling, so you’ll get the best of both worlds.
If you don’t have hills, you can ride into the wind pushing a big gear (50-60 rpm). Another option is to perform “Power Starts.” This is accomplished by starting from a near-standstill in a big gear (53 x 11-13) and pushing as hard as possible for 8-12 seconds. Just as you’re getting on top of the gear, back off and recover. These can be done either standing or seated.
Don’t become a one-dimensional athlete by doing nothing but riding during the season. Continue to strength train and you’ll be in good shape for both the bike and the beach! 
Add your comments below, then GET OUT AND RIDE! Unless you’re going to lift, that is.
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