If you are serious about cycling and want to improve your performance, strength training will give you that extra edge. Online sources are available to provide you with the knowledge and information you need to design an effective strength-training program specifically for the needs of a cyclist. "To achieve full potential as an endurance athlete and remain competitive in challenging events, an individually designed resistance training program should be implemented," according to Dan Kehlenbach & John Hughes, U.S. cycling coaches.
Avoid Repetitive Use Injuries
By choosing online strength training sources, you can develop muscular strength, correct muscular imbalances, increase bone mineral density and enhance connective tissue in a quick, effective and affordable way. Repetitive use injuries, such as patellar tendonitis, that are so common in cycling can be avoided and prevented with proper training progressions and strength-training programs.
Narrative and Illustrations
Online sources such as Ultracycling.com, include advice from experts narrating and illustrating various exercises that are beneficial to the cyclist. If you are familiar with strength training in general, you can view these articles for exercise ideas. There are upper, lower and core exercise suggestions for beginner, intermediate and advanced levels.
Core Training
Programs are offered online at sites like Activetrainer.com that include 15-minute core training sessions that are taken over a four-week period for a low fee. The movements in this 15-minute program are designed to stabilize and strengthen your core and skeletal structure because "you can't have effective transfer of energy or power without a strong core," according to the website. A series of cycling-specific exercises and movements are included in the program designed for all fitness levels.
Live Interactive Classes
Physiic.com offers live, interactive classes online including a strength-training class just for cyclists. This class focuses on correcting some of the muscular imbalances that can occur in cyclists. For instance, strengthening your hamstrings and keeping them in balance with your quads will make your knees less prone to injury. Strengthening your glutes and butt muscles will add power to your cycling and take some of the stress off your quads and calves. Conditioning the core and upper body muscles for endurance is essential and will improve the quality of your ride.
Lance Armstrong's Workout
For advanced cyclists, you can go straight to the man himself and check out Lance Armstrong's strength-training workouts at LIVESTRONG.com. He can show you all the moves you need to do to keep your body in tip-top form. He does a lot of hardcore strength training to supplement the time he spends training on his bike.
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