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“A Push,
Pedal and
a Pump!”
– Training Cyclists
by Orlando Griffith
Aries Sports Performance @AriesSportsPerformance ariessportsperformance@gmail.com
For recreational cyclists strength training is not a priority, because generally cycling itself is the chosen modality for getting in shape, but for serious cyclists- road or sprint alike, strength training is essential to their longevity and ability to achieve maximal effort for endurance and speed. Strength training for cycling isn’t just focusing on the muscles that move the bike, but the entire body, even elite cyclists may get this wrong and not include essential exercises to their program.
In my experience designing and executing programs for elite cyclists, having them train in a multifaceted way changes the way how they perform on the bike. Cyclists need to aspire to be total athletes and not only focus on being great on the bike. The term “cross training” could be applied in this instance where these particular athletes are trained in other ways rather than what can directly help them perform on the bike. The question that many may ask about that is “why not train only for the specifics?” The answer to that is; it is best to condition in areas where overall athletic development can occur rather than continuously dwelling in
the realm of the specific where little or no change can and will happen. Remember training is about seeking a positive change through stimulus.
In preparation for a season a coach will set a training plan around his cyclist’s goals. Generally each goal is linked to a time trial setting or a set competition within the calendar of events. The time trials and some meets are performance indicators that signals to the coach if the athlete and coach are heading in the right direction based on the training plan. My role as a performance specialist is to compliment what
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