Strength exercises for Cyclists and Triathletes

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Here's a round up of the key points Chloe and I presented at the Giant St Pauls store for the Liv Cycling event.

 

What is strength & conditioning training & Why is it an integral part of training?

S&C is training body in ways that will enhance your performance and avoid injury in your sport of choice. Building strength, improving mobilitng, preventing imbalances and ultimately avoid injury. Allowing you to continue your beloved sport.

Strengthening those weaker muscles, that are often caused by repetitive movements over the course of time.

Muscular imbalances created by repetitive overuse or over development of certain muscle groups are the biggest cause of injury in endurance athletes

Especially in triathlon and cycling where athletes' use lateral movements and repetitive movements across long time. This puts a significant pressure on your body. If you have a slightly weaker side (for example left glute is slightly weaker than the right), this will be enhanced over time and eventually lead to injury.

For instance a lunge which is a lateral movement similar to the way the body moves in a run stride. Or squats which will strengthen the glutes to help produce more power on the bike.  Strength and conditioning training isn't just isolation moves to get strong, it's avoiding imbalances caused by repetitive exercises as us cyclists

Focusing on S&C helps to avoid injury and strengthen the muscles used in the exercises in your sport of question. You'll be focussing on strengthing in movements ratherthan isolated movements (working on one muscle, the movement of one joint - for instance a bicep curl).

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Elements of strength & conditioning?

  • Strength training
  • Mobility
  • Plyometrics
  • Stretching

 

Timing

Periodization - Aiming for a particular goal so your body can adapt to training and so your body adapts to the stimuli so that it can reach peak performance for the goal. 

S&C generally 2-3 times a week if you can. At least 2 anyway!

Start off with 3 sets of 8-12 reps. 

The off season is usually the best time to really focus S&C. You'll have more time off the bike and running, technique, getting rid of any imbalances, niggles you have through S&C training. For those in the UK this normally during the winter months when we are not racing.

 

Strength exercises to do anywhere at home

Here's a round up of key strength exercises you can do anywhere at home, using minimal equipment.

Download the whole guide here:



Alice's favorite triathlon S&C exercises

The below videos are a couple of my S&C exercises when I am training for a triathlon event. My technique definitely still needs to be tweaked so when you try these out make sure you are with a knowledgeable trainer who knows how to tweak your technique!

BULGARIAN SQUAT

One of my staple strength exercises for cycling and triathlon are the Bulgarian Squats. To progress, add more weight on.

SINGLE LEG SQUAT

This is another staple exercise to build strength in my run training. The key is to keep all your joints aligned, knees should follow alignment of the feet and hips level. Again - my technique isn’t perfect, I have my own imbalances I am working on so seek a professional who can help to tweak your technique!

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Key takeaways

  • Keep exercise simple initially. Then slowly progress to make the exercise more difficult to enhance the stimulus. Get in touch to find out progressions of the exercises.
  • Start with 2-3 times a week and 3 sets of 8-12 reps

Alice x


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