You don’t have to be Lance Armstrong to know that weight training for cyclists is crucial, especially if you’re going to be participating in competitive events. The average resistance of one pedal revolution is between 10 and 40 pounds. During a race, you’re talking about thousands of revolutions, so weight training is key to being a consistently strong rider. But, there is a fine line that cyclists ride when it comes to weight training that shouldn’t be overlooked. Namely, it’s the fact that it shouldn’t be overdone, for a few reasons. Obviously, you want a strong lower body for pedaling strength, but you don’t want to be overly bulked up, as added body weight creates drag on the bike, ultimately slowing you down. The key is be strong, yet lean and tone at the same time. Work on upper body toning and strength as well (in the off-season), but like your lower half, don’t over-bulk up.
The ideal exercise regimen for weight training for cyclists ideally includes simple exercises which can be done at home or on the bike itself (push ups, crunches, bike training), and a more traditional regimen, which includes exercise equipment and free weights. This latter program could/should include: upright rowing, pull ups, squats, bent over rowing, and step ups on a platform with a weight on the shoulder. Lower weights with more reps is recommended by most weight trainers (but not too many–more than 50 reps is pushing it). To decrease the possibility of injury, it is also recommended that you do higher weights with fewer reps in the winter, then shift in the spring to 50% maximum weight, with, for example, 3 sets at 25 reps, or 2 sets of 50 reps at 25% max. weight. Doing the traditional regimen in combination with the simple exercises 3 times a week is ideal.
Another point to mention is the use of proper cycling shoes (or mountain bike cycling shoes, if you’re doing off-road cycling) when training on your bike. This increases the benefit you receive when pedaling, if they are the lock-in type cycling shoes, where the lifting aspect during RPM training is essential. It’s also a matter of having the proper outfitting for the sport, as well as weight training for cyclists, of course, where reduction of injury caused by catching a shoelace in the cogs is eliminated. Have fun, and happy cycling!