Throwing down a dozen strength, f lexibility and health benchmarks, Chris Marshall-Bell dares us pedalling specialists to put some numbers on our all-round athleticism
We get it. You’re a cyclist – you enjoy riding your bike, not picking up and putting down heavy objects. But bear with us. Strength and flexibility training really does benefit cycling performance for all types of rider – research has shown it time and again.
The biggest gains are made by cyclists who target their weaknesses and work towards objective targets. To that end, we’ve compiled a list of 12 key exercises, split into four categories, with benchmark targets for each. Start gradually, work on each one over the remaining weeks of winter, and we promise you’ll notice the benefit once the spring sunshine arrives.
Strength benchmarks
It’s an uncomfortable truth, admits British Cycling S&C coach Peter Gascoigne, but “athletes who have only ridden their bikes all their life really struggle for function and range of movement – they lack basic movement competence.” Most other sports require a greater and less repetitive range of movements, he explains, whereas “cycling creates very one-dimensional athletes who are fit in a cycling sense, but often with many areas of weakness, stiffness and a lack of flexibility.” This is why Gascoigne believes all cyclists, and particularly those aged over 40, need to make time for off-bike exercise. “ You need to make sure you’re looking after the joints, muscles and bones. If not, your musculoskeletal system will begin to decline.” These exercises won’t just fend off decline, they’ll also boost your cycling performance. “As well as basic movement,” adds Gascoigne, “strength training improves power production at the pedals. It’s a no-brainer.”
1 SQUAT
What is it? A simple but highly functional exercise where you lower the hips from a standing position, then stand back up. There are multiple forms, but the most beneficial for cyclists are the double-leg, single-leg, back and bench squats.
Why do it? Gascoigne says: “Any variation of squatting helps stabilise the hip and works the prime movers.” In other words, hip, leg and core muscles are activated, improving mobility and strength.
How to do it? With feet shoulder-width apart and back straight, push your hips back and bend the knees, lowering into the squat – as low as possible. Press through the heels to stand back up.
Benchmark: Gascoigne recommends starting with three sets of 10 bodyweight squats every few days for four weeks, before adding external loads. “A kettlebell, barbell or dumbbell of up to 30kg, held at the chest, will help you progress,” advises the coach.
Step it up: With sufficient training, a strong cyclist should be able to squat 1.5x their bodyweight.
