Cycling Training Programs ? Strength Training Especially For Cyclists

September 23rd, 2011 by Shannon Reeves

There are many effective cycling training programs out there but, you want to make sure you choose one that has a strength component to it, as well. Specifically, one that is based on exercises that incorporate flexing many joints while using free weights. If you are unfamiliar with using free weights, you can do similar exercises for the same muscles groups on stationery machines.

Important elements to do every time you workout with the weights are; always warm up first with light stretching and light cardio work. Never lift to failure. Meaning, you don?t ever want to do so many repetitions with a heavy weight that your muscle ?fails? and can no longer lift the weight. Use the heaviest weights possible without going to failure.

Using the heaviest weight possible allows you to do less repetitions but, they must be explosive movements to be really effective. Rest thoroughly between sets. You do not want to continue stressing the muscle. This is what will create bulk. Micro tears are created in the muscle when you push them beyond their endurance. They need rest to repair them.

When using free weights, you want to do exercises that mimic the movement you use on the bicycle. It?s also important to note that keeping your body mass down as a cyclist is key to riding great races so you must follow a few key principles to training for strength and avoiding the mass.

So, use the heaviest weight you can and do only 1-5 repetitions per set. Rest a lot in between sets. We?re trying to keep the bulk down so working the muscles without enough rest will increase their size. High poundage weights, low repetition sets and long enough recovery are the key to building strength without mass.

This is also part of the reason why eating a lot of protein is necessary for building muscle bulk and mass. Make sure too, to only be doing the lifting workout twice a week maximum. So, keep these things in mind when looking at cycling training programs.

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Posted in Recreation & Sports | Tagged biking, bmx, cycling training programs, outdoors, recreation, Recreation & Sports, sports

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Source: http://thearticlecorner.com/cycling-training-programs-strength-training-especially-for-cyclists/

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