Cycling is an endurance sport, meaning that most strong cyclists are able to put in long miles and day-long efforts in the saddle, sometimes at race pace. This endurance is developed through muscular strength and aerobic conditioning. You can work to build this aerobic engine and to raise your lactate threshold, the point at which your body can no longer clear lactic acid as fast as it is produced. This excess lactic acid is what results in tired, sore muscles. A little dedication and a training plan can help you improve your cycling strength.
Step 1
Find a coach or a solid training plan. A coach is the more expensive option, but he will work with you to develop a sound training plan that meets your specific needs and takes your lifestyle into account. A coach can also help you define your goals, then set a solid training plan to meet them. He will also hold you accountable to your training and measure your progress. Visit your local bike shop for information about coaches in your area.
Step 2
Work on your power-to-weight ratio. Some of the strongest cyclists in the world may appear lean and lightly muscled, but they have tremendous cycling-specific strength and a favorable power-to-weight ratio. This, cycling coach Mark Consugar explains, simply means that a rider who weighs more will have to produce more power to ascend a hill than a lighter rider. The key to cycling endurance is conserving energy, so the lighter rider will be able to conserve his power for when he really needs it, such as sprinting at the end of the race. Power can be measured with a power meter. If you're carrying any excess weight around, this will hurt your power-to-weight ratio. Fortunately, cycling also burns a high number of calories, making weight loss easier.
Step 3
Build quadriceps and core strength. Your quads are one of the main muscles used for cycling. In the off-season you can help keep your quads strong by performing wall sits. Begin with your back against a wall. Slide down until your knees form a right angle, as though you were sitting in a chair. Hold this squat for 30 seconds; work up to a minute. You should also work on building core strength year-round through planks, crunches and hip- and back-strengtheners. This will help keep the supporting muscles used in cycling strong so you don't fatigue as quickly.
Step 4
Perform intervals. When you don't have time for a long workout, intervals are the perfect way to build intensity into your training and to raise your lactate threshold. Find a hilly course. For the shorter hills, work on attacking them and building strength and explosive power in your legs as you ascend. For long hills, do hill repeats, where you climb the hill, finding a balance between sitting and climbing and go up and down the hill several times.
Step 5
Practice recovery. You won't get stronger as you ride your bike. Your body only becomes stronger as you recover after the ride. Follow each ride up with good nutrition, eating a balance of carbohydrates and protein right after long or hard rides. Get at least 7 hours of sleep each night. Getting a massage or taking an ice bath can also help your legs recover from hard efforts. After a day of training, it's important to rest and elevate your legs in the hours that follow.
Things You'll Need
- Heart rate monitor
- Power meter
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