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How to Get Started with Strength Training for Cyclists

Strength training can really help you as a cyclist. Just to name a few benefits, it will help make you stronger and more resilient for the sport, less prone to injury and give you improvements in flexibility, provided the exercises are performed correctly. Find out more on of the benefits on a previous post HERE.

Do I need to join a gym?

You don’t need a gym membership to do strength training. You can happily train at home with bodyweight and the use of dumbbells and bands, which are not too expensive and don’t take up much storage space. The benefits to training in a gym are the range of equipment available. If you want to get serious about strength training and start lifting heavy weights then you can do so at a gym. Some people just don’t like the atmosphere of going to a gym and will workout well at home. It can come down to you personal preference.


What are the benefits of having a coach?

The benefits of having a coach are huge. If you are new to strength training I would highly recommend getting a coach. Firstly a good coach will ensure that you will practice correct technique, that you are doing the right exercises for you and your goals. Also, as a cyclist is it very important that you do not overload your nervous system with too much lifting that you are struggling to manage with your cycling.


What are the different options for Coaching?

You can receive in person coaching in a gym. If you are lucky enough to live in Mallorca come to Get Strong Performance. Most gyms will have personal trainers, just make sure that your coach gives you a full consultation and takes your personal goals into consideration. Another option is online coaching. Girls Get Strong Cycling offers online coaching, where you are delivered a weekly program of exercises to do at home or in the gym. Your personal coach will give feedback on technique and review your progress alongside your cycle coaching.


What kind of exercises should I be doing?

You want to focus on movements such as squat, deadlift and bench press or equivalents you can do at home. Exercises such as lunges are also great as they even out any imbalances, Core exercises are very important and should be practiced regularly. You should aim to complete 2 workouts a week, one focusing on your lower body and the other the upper and ensuring you include core exercises in each session.


I’ll be sharing some sample workouts later this week.


What do you struggle with most about strength training?


To find out more about how strength training could help you as a cyclist book a free call with one of our coaches.

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