As cyclists we like to spend time out on the bike, and for many, the idea of time in the gym isn't a very appealing prospect.
But it’s because we enjoy that time out on the bike that I’m such a fan of strength and conditioning (S&C).
Stronger legs make it easier to get up those hills or keep working hard on the front but there’s a lot more benefits beyond strength.
Strength and conditioning helps us avoid injuries
We don’t like it when we get injured and can’t cycle. In fact we often get quite grumpy. And go out and ride anyway. And then it hurts more. And then we get more grumpy. Sound familiar?
S&C can’t guarantee to banish the injuries away, but it can certainly help to prevent them by addressing some of the areas where we tend to have imbalances (which are often compounded by cycling which means we spend a lot of time moving in a very fixed position).
For example adding in some glute strengthening exercises to stop our knee collapsing in, or some hip mobility work and core strengthening to allow us to hold our riding position.
And reducing injuries is not only a lot more pleasant but it allows more consistent cycling, which means we get better at it!
Strength and conditioning helps us stay healthy as we get older
The other reason I’m so passionate about S&C is to help maintain our quality of life, especially as we get older (by which I mean over about 40) and we start to lose muscle and bone mass.
This leaves us more vulnerable to injuries because there’s less muscle around to support our body to move well, plus muscle burns more calories than fat and helps to control blood sugar so losing muscle can contribute to weight gain.
As we get older we also lose bone density, especially women, and cyclists are particularly vulnerable to this because of the lack of loading in cycling.
Strength training combined with low level multi directional plyometrics and loading with can help keep bones strong. And adding some balance training can reduce our chance of
tripping, twisting an ankle or even breaking something.
Strength and conditioning is especially important for women
I'm even more passionate about S&C for women because as we enter peri menopause and oestrogen declines, the loss of muscle and bone accelerates, making it all the more important to address this. And because, for so long women have stayed away from the weights room, and once you get used to it, it can be really fun and empowering.
That all sounds very negative, but regular S&C specifically developed to address the issues most commonly faced by cyclists can make a big difference.
My weekly Club Feel Fit classes are developed specifically for triathletes (including cyclists!) and cover all these areas, as well as breathing, mindset, and more! Choose between live coached sessions on Zoom or pre-recorded to do at a time that suits you.
Or if you'd rather work out in the gym, even better! Just make sure you are targeting the things that will give you the most benefit and keep you riding strong.
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