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.
From my small booklet, How to Avoid Seven Weightroom Errors, I will cover weekly these challenges. Check here for other cycling blogs in this series and others.
Common Error #3
Emphasizing only lower body strength training
Pedaling action is all about hip and knee extension, so strengthening your lower body makes a lot of sense. But ultimately, you’ll likely exhibit your greatest weightroom benefits on the bike by strengthening your weakest body parts, the upper body and torso (or core). These areas simply are not stressed enough in regular riding to get stronger, yet they contribute significantly to your success.
Don’t get me wrong, I want you to get your legs even stronger, because that will really let you put more “power to the pedals.” But what about your arms, shoulders, and torso?
