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Ask the Doc: Weight Training

Former national-level mountain biker turned doctor answers your questions

Dr. Wade. When should I be including weight training into my cycling training?

Weight training, when used in conjunction with tradition bicycle training, can add fitness if done properly. It’s a common misconception that strength training is best done in the off-season. Weight training, like cycling training, loses its benefit after you stop. To have the most benefit from a specific training technique it needs to be done throughout the season.

Weight training for cyclists is often done with a few specific goals: Increase in arm strength and increase in core strength. Weight training that focuses on these two areas can drastically benefit a cyclist. However, benefit can only be had while the weight training is continued. So if you do not plan to continue a specific weight-training program throughout the season, then there isn’t much point in starting one. 

For a cyclist, the most beneficial type of weight-training program is one that utilizes body weight (push ups, pull ups, crunches, etc.). We spend much of our training time trying to decrease weight, so to put on bulk goes against that plan. The point of a weight-training program for cyclists would be to gain strength and endurance in areas that are not commonly worked on while pedaling for hours on end. Upper body and core strength exercises similar to what is done in a Crossfit workout will gain cyclists the most benefit.

Frequency is probably the most important thing when discussing weight training.  In the off-season, you can do specific weight-training up to five times per week, and then to maintain during race season down to two or three times per week. Weight training can be very beneficial as long as you do it properly. 

Have a question for Dr. Wade? Email him at ask.dr.wade@gmail.com and it might be included in a future column.