TRIA Orthopaedic Center Your Cycling Blog

Strength Training
Dr. Josh Sandell
Spine and Sports Institute

The risk of injury is an ever-present aspect of cycling, but almost every great performance follows a long period of relatively uninterrupted training. Though many athletes believe either that an injury is just a normal part of training or an unfortunate random event, the frequency of injuries may be dramatically reduced by an injury prevention program that develops strength, flexibility, and elasticity in tissues that are at high risk for injuries. Use this program to prepare your body fully for the high-volume/high-intensity training that will come later in the season.

Strength Training

Strength training is a critical aspect of injury prevention, affecting the connective tissues and the muscles. Since cycling actions occur primarily in a single plane, the tissues that act in that plane become disproportionately strong while those that act side-to-side atrophy.

Programs developed only for performance enhancement usually neglect tissues that act laterally, therefore increasing the risk of injury. Several muscles that are neglected in strength training programs are the hip abductors, hip adductors, and the ankle dorsiflexors. When performing the weight training exercises, use relatively heavy weights and slow movements. Keep the duration of each set between 40 and 60 seconds.

Strength training can be accomplished by simply using your own body weight with the use of physio balls and balance trainers. These exercises should be performed slow and controlled with the use of rotational movement and frontal plane movements.

We’ll have some more information down the road about ability-appropriate workouts geared toward both the recreational and the racing cyclist, so stay tuned!

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