Harvey Newton, SportsEdTV’s director for weightlifting, has been an avid cyclist for many years, including years of masters’ racing. Years ago, USA Cycling requested Coach Newton develop educational materials to further cyclists’ knowledge of off-bike training. This was later updated to the Strength Training for Cyclists System (since “retired”) that included revisions, expansions, and improvements. Through a series of weekly blogs, Coach Newton shares key information with SportsEdTV viewers.
For cyclists in the Northern Hemisphere, this time of year is the offseason. Cycling intensity and volume are reduced, off-bike training (cross-training) ramps up, with riders aiming for improved performance in the next race season. Part of this work includes weight training. Proper weight training helps improve strength and power, and it can improve injury prevention. But all too often, cyclists fail to optimize the benefits of weightroom work.
Over the years I have noticed three common issues that can minimize the benefits of resistance training for cyclists. These include:
- Improper lifting technique
- Poor choice of exercises
- Weak training program composition
From my small booklet, How to Avoid Seven Weightroom Errors, I will cover weekly these challenges. Let’s get started.
Common Error #1
Not maintaining a year-’round weight training program.
This is a biggie. Most cyclists make a partial effort at improving their muscular fitness in the offseason by going to the weightroom. But as soon as the roads clear or the days lengthen, resistance training is the first thing to get dropped from the routine.
