Our Performance Director, Dr Mike Posthumus, provides tips for adding gym training to your on bike training.
7 facts you should know:
- Strength training will provide an additional gain in performance to competitive athletes which are already training to their full potential – when correctly performed and incorporated into their training programmes
- A strength training session should never be added on top of your normal training. When including strength training ensure you decrease your training on the bike.
- Ensure adequate recovery after your strength training session and only include intensity training on the bike once your legs have fully recovered.
- Include a combination of both heavy low repetition based strength training and low resistance explosive strength training in a periodised manner (i.e. align the objectives in the gym with your objectives of your specific period of training on the bike)
- Do not be put off very heavy weights. Very heavy weight training with low repetitions may be used to gain strength without gaining too much muscle bulk.
- Include exercises, which mimic the muscle patterns used when cycling. For example, a weighted single leg step up is a good exercise for cyclists to perform as similar muscle groups and joint range of motions are used.
- To avoid injury, always ensure that you are performing all exercises with correct technique. Consult a personal trainer, biokineticist or other expert to ensure your technique is correct.