Cycling in Yorkshire Dales
Often overlooked in cycle training is the benefit of some kind of weight training. I have heard different opinions, but, I know quite a few coaches recommend weight training to increase strength.
Yesterday, I was riding on a particularly hilly route around Otley, Ilkey and Keighley. In these Yorkshire valleys, which ever way you turn there is usually a big hill. I’ve found a route which takes in 8 big climbs which have a height gain of over 150 metres. These climbs are also quite steep – between 7% and 20%, so for most of the climbs I was out of the saddle. The distance was 44 miles, but these climbs really take something out of you. Since the climbs often took 10 minutes or more – that is a lot of time out of the saddle. This morning, I was stiff – not in the legs but in the arms and upper body!
Out of Saddle
This is what got me thinking about weight training. If we are riding comfortably on the flat, we hardly use our upper body. But, when were struggling up 20% climbs you use a range of muscles I have not really developed.
Traditionally the best time for weight training is in the Winter months, when you spend less time on your bike. Then during the season you can scale back and just maintain a minimum weight training schedule or just focus on cycling..
Realistically, I will never go to a gym, but, you can work the major muscle groups just through following simple exercises such as
- Sit ups – good for strenghtening lower back. muscles used in cycling.
- Press ups. – good for developing muscles used when riding out of saddle on the handlebars.
- squats. – with thighs parallel to the ground – good for building quad strength.
- Crunches for abs and lower back
- You can also do strength training on the bike, by going into a lower gear and pushing a lower cadence of 50-60rpm. Concentrate on pushing down and pulling up.
Benefits of Weight Training
- Improves bone Strength
- Stronger upper body helps in longer rides
- greater protection from falls.
Limits of Weight Training
- You are not weight training to become a body builder that would defeat the whole purpose. Light weights can make the biggest difference.
- It does not really increase aerobic capacity.
- It is not a substitute for training on the bike, it is a small complement.
Personally, I will be doing a few more simple exercises like sit ups and push up, just to improve the upper body strength for the hill climb season. During the winter, I might look into weight training in more detail and start a short simple programme.
I find swimming great for upper body strength and you get aerobic benefit too. Also feels less like a chore than weights, push ups etc..
Doing weight training that will increase your core strength without putting on weight is the key. Think of arm movements you do on the bike, and find exercises to help.
Situps are important, a strong core makes for a more powerful and efficient rider.