Weight Training...will it help?

Many people misunderstand the benefit of weight training. Some fear it will impede movement and therefore minimise power output. There is a lack of scientific reasoning to this - if anything, it can increase speed.

Cyclists with little muscular strength are often hit with relatively early fatigue in the various limbs and joints. It can even come before the oxygen system is strained. Lacking strength can also impede a rider's ability to acquire skills.

The act of cycling does build strength, but it cannot develop a rider's total potential level of strength. The body needs to be regarded as a total unit. This means that all parts need to be given strength - both the muscles needed for cycling and those supporting the muscles used.

The nervous system plays an integral part in developing muscle use. However, even then, if the muscle is weak it will not meet the demand given by the nervous impulse.

The neuromuscular system - the recruitment of muscle fibres fot movement through the nervous system - varies in efficiency from person to person.

Similarly, in untrained muscles the diameter of fibres varies. In strength-building programmes smaller fibres develop to the size of the bigger ones (hypertrophy). So when strength and muscle mass is increased, the number of muscle fibres stays the same - but their increase in diametet makes the muscle size larger.

Research has also indicated that change in the central nervous system can stimulate muscle strength and endurance - even though this is not common.

Ten Tips for Weight Training [back to top]
1. Include a 10 to 15 minute warm-up.

2. The first set of exercises should be of a high number (eg. 10 to 15) using smaller weights (50%). Increase the weights and lessen the repetitions as you do more sets if building bulk and strength is the goal.

3. Increase weights and repetitions if muscle endurance is needed.

4. Use your own body weight if equipment is limited or not available - do push-ups and sit-ups.

5. In exercising, try to use the same motions as you use in cycling.

6. Vary the focus of hard work on different areas of the body. Alternate exercises between upper body, lower body, the trunk, etc.

7. Always record specific details of any workout and follow a programme under the strict guidance of a qualified trainer. This helps future assessment and evaluation of progress and averts injury.

8. Use isometrics regularly.

9. Develop strength before power in the legs.

10. Remember that a cyclist's upper body needs to be strong to enhance supportive muscle strength, but not large or bulky, so don't neglect your upper-body development.