How to Balance Weight Training and Cycling for Optimal Performance

Wellness, Wealth & Mindset Weekly (#068)

If you're like me, you've probably wondered how to incorporate weight training into your cycling routine without sacrificing performance on the bike.

Well, you're in luck because today, I'm going to share with you my approach to fitting weight training around cycling to boost performance, prevent injury, and ensure long-term well-being, especially as a middle-aged rider in Lycra.

Now, let's address the elephant in the room: weight training can seem intimidating, especially if you're new to it or haven't spent much time in the gym. Many cyclists focus solely on riding more to improve performance, but incorporating weight training can be a game-changer. It's backed by science and embraced by many professional cyclists for its benefits in enhancing strength, power, and overall performance.

So, where do you start, and how do you balance weight training with cycling throughout the year? Here's my take on it:

Winter: Focus on Strength

During the winter months (roughly September to January), when you're likely spending less time on the bike, prioritize weight training. Aim for at least two sessions per week. If you're new to the gym, start with simple bodyweight exercises at home. Focus on compound movements like squats, core stability exercises, and exercises targeting major muscle groups like glutes and hamstrings.

Personally, I kick off my gym sessions with 10 minutes of core stability exercises to prime my core muscles and reduce the risk of injury during functional exercises like squats and deadlifts. Then, I focus on leg exercises like kettlebell squats, emphasizing proper form and engaging the core throughout the movement.

Spring and Summer: Maintain and Adapt

As the cycling season ramps up in spring and summer, you can reduce the frequency of weight training sessions to once a week. Replace one session with a harder threshold session on the bike to improve FTP and overall cycling performance.

For example, my weekly schedule during the warmer months typically includes a mix of recovery rides, bike workouts targeting specific zones, and one gym session to maintain the strength gains built during winter.

Why It Matters

Weight training isn't just about enhancing cycling performance; it's also crucial for long-term health and longevity, especially as we age. By consistently incorporating weight training into your routine, you'll not only become a stronger cyclist but also maintain muscle mass and reduce the risk of injury as you get older.

So, if you're hesitant about integrating weight training into your cycling routine, don't be! Start small, stay consistent, and reap the rewards both on and off the bike.

Final Thoughts

Balancing weight training and cycling isn't always easy, but with a strategic approach, it's entirely achievable. Whether you're a seasoned cyclist or just starting out, don't underestimate the impact of strength training on your performance and overall well-being.

If you're still unsure about where to begin or how weight training can benefit you as a cyclist, feel free to drop a comment below. I'd love to hear your thoughts and experiences with weight training in the context of cycling.

And if you're looking for a place to start with bodyweight exercises for cyclists, check out the free workout guide linked below.

Grab your FREE Body Weight Workout for Cyclists here

Whenever you're ready, here are the ways I can help you:

1. The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
2. The Cycle Lean Private Facebook Group: Imagine learning how to lose weight, gain strength and cycle stronger without the need for hours riding your bike. Even if you cannot fork out hundreds each month to access your private fitness coach.
3. The Cycle Lean Group Plus Coaching: Get ready to transform your fitness journey with our monthly membership program.
4. Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.