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Preparing for a cycling workout can go beyond just going out for a ride or riding at home on a roller or smart indoor bike. Depending on your goals, it may be a good idea to include weight training and cycling, but when? And what kind of exercises? In this article, we answer all your questions on the subject. Keep reading for more information!
Is it advisable to combine cycling with weights?
For a long time, cyclists and fitness enthusiasts have debated the merits of combining strength training with cardiovascular training. In the case of cycling, this question is particularly relevant: is it really useful to combine weights and cycling? The answer is clear: yes. Far from being incompatible, weights for cycling provide direct benefits that improve endurance, speed, and injury prevention. Strength training with specific exercises helps strengthen key pedaling muscles, such as the quadriceps, glutes, hamstrings, and core. This muscle reinforcement provides a greater ability to maintain intensity on long routes and tackle demanding climbs without losing power. In addition, it improves pedaling efficiency and stability on the bike, reducing fatigue during long sessions.
Another positive point is injury prevention. Many cyclists focus solely on pedaling and neglect to strengthen their stabilizing muscles. Introducing weight training into cycling corrects imbalances and increases joint mobility, minimizing risks associated with overload and repetitive movements. In short, combining weights and cycling is a strategy that maximizes performance. It should be noted that the goal is not to increase muscle volume, but to gain functional strength adapted to the sporting movement of pedaling. With proper planning, cyclists gain extra power and endurance, which translates into better performance on the bike.
So, when should we cycle, before or after weight training?
The most frequently asked question is: Should I cycle before or after weight training? The answer depends largely on each cyclist’s goal, but there are general guidelines to help you decide:
- If the main purpose is to improve strength and muscle capacity, it is advisable to prioritize weight training and cycle after weight training. This way, cyclists can tackle strength exercises with maximum energy, allowing for more effective work with appropriate loads. Afterwards, cycling acts as a cardiovascular complement, promoting active recovery.
- On the other hand, those looking for a more endurance-oriented approach and cardiovascular improvement may choose to cycle before weight training, in which case it is highly advisable to opt for indoor cycling to save time (either with a smart bike or a cycling roller). By cycling first, the body warms up, blood flow increases, and the joints are prepared for the subsequent effort. However, it is advisable to keep the intensity moderate so as not to compromise performance during the strength session.
- A third valid option is to separate both disciplines into different days or sessions. This is especially useful for cyclists who are preparing for demanding competitions or who have limited time in their routines. This allows you to work on both endurance and strength without one activity detracting from the other.
In any case, when it comes to weight training and cycling, the important thing is to listen to your body and adapt your training load to your individual needs. Whether you decide to cycle before or after weight training, the key is to maintain consistency and progression in your planning, avoiding the dreaded overtraining.
Example of weight training for cycling
Weight training exercises for cycling should be aimed at strengthening the muscles directly involved in pedaling, as well as stabilizing your posture on the bike. Below is an example of a strength routine that can be integrated into your weekly workouts. Of course, it can be adapted to suit each cyclist’s level. It is recommended that you do the weight training routine twice a week, alternating with roller or road bike sessions.
Barbell squats
This basic exercise develops the quadriceps, glutes, and hamstrings. It strengthens the main pedaling motion and increases power on climbs. We recommend 3-4 sets of 8-10 repetitions with a moderate load.
Deadlift
Ideal for working the posterior chain and improving strength in the glutes and lower back, which are essential areas for maintaining posture on the bike and preventing injuries. In this case, it is advisable to do 3 sets of approximately 6-8 repetitions.
Lunges
This unilateral exercise promotes balance and coordination, correcting muscle imbalances between both legs. They can be done with dumbbells, and in this case, it is ideal to do 3 sets of 12 repetitions per leg.
Leg press
An alternative to squats that allows you to work on strength with greater control of the load is the leg press exercise. It provides specific power to pedaling, ideal for improving our performance on the bike. In this case, 3-4 sets of 10-12 repetitions are recommended.
Abdominal plank and variations
The core is essential in cycling to transfer the strength of the legs to pedaling and maintain stability on uneven terrain. It is advisable to hold the plank for 45 seconds, with 3 repetitions.
Hip thrust
This is an excellent exercise for strengthening the glutes, which are essential for sprints and explosive climbs. Three sets of 12 repetitions are recommended.
