Professional cyclists are the definition of strong. They are mentally tough, forcing their bodies to perform even when their legs are aching. They are also physically strong. Unlike bodybuilding, cycling strength is not created solely in the gym. It must be developed on the bike. This is why you won't see professional riders spending hours in the gym. Their leg strength comes from long days in the saddle and from climbing the toughest hills over and over. To become a stronger cyclist, all you need is your bike and some time to devote to a training program.
Step 1
Create a training plan. If your goal is to get stronger, then it's important to ride with regularity and to have a goal for each ride. Maybe that goal is a hard interval ride, moderately paced group ride or recovery ride, but it's important to know how you plan to train each day. If you're completely new to training, seek the assistance of a cycling coach. Ask your local bike shop for recommendations or you can buy training plans online or find them in books by such coaches as Joe Friel and Chris Carmichael.
Step 2
Make the most of your time. You don't have to devote long hours to cycling. You just need to train efficiently. Intervals will help you get stronger in less time. An interval essentially forces the body to perform with high intensity but balances that intensity out with easy recovery. Intervals help the body learn to adapt to hard efforts and get stronger faster. If you only have an hour or less to work out, intervals are a great solution.
Step 3
Practice a few key intervals. To help your body get stronger, try steady-state intervals. These are performed at a perceived exertion level of an eight out of 10 or at about 85 percent of your maximum heart rate, as measured with a heart rate monitor. Perform three 10-minute intervals with five minutes of easy riding in between. These will help increase your lactate threshold as you grow stronger.
Step 4
Perform strength exercises. During the cycling season, it's more beneficial to train on your bike, but during the off-season, some strength exercises can benefit the legs. To develop strength in the quads and glutes, perform a wall sit. Begin by leaning your back against a wall and then slide down until you are sitting with your thighs parallel to the ground. Try to keep a 90-degree angle and to hold the position for at least 30 seconds. Then work your way up to a minute.
Step 5
Ride hills and perform hill repeats. Climbing builds overall cycling strength. The more you can hit the hills, the quicker you will develop strength, as climbing taxes the leg muscles, forcing them to grow stronger in order to adapt to the demands you're placing on them. Once or twice a week, go out and attack short hills or find a longer hill that you can ride up several times. Focus on climbing in and out of the saddle and mentally talk yourself through the pain in your legs.
Things You'll Need
- Heart rate monitor
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