Weight Training for Cycling/Running

Ok. Some people might be suggesting that you don't use the same muscles while running as while cycling. Well they would be mostly right. The primary muscles used are different but your legs are your legs. There is little point strengthening your hamstrings and forgetting your quads or calves. This training plan is for leg strengthening, for better running and cycling performance. If you're only interested in one of the sports, you can slightly shift the plan to focus more on the muscles specific for that sport.

The primary muscles used in cycling are your quads (the muscles at the front of your thighs) and calves (the muscles behind your shins), for running your hamstrings (the long muscles at the back of your thighs, glutes (the muscles known as your buttocks) as well as your calves. That's not to say you only use those muscles while running or cycling, just that they are the more prominent muscles in use.

Training the Legs

Planning sets and reps for your legs is different than for your upper body. Your leg muscles, especially your calves, are designed to undertake endless repetitions. In fact the whole human body has evolved to be as efficient a running machine as possible. And not for sprinting. It is a popular belief that early humans would run down prey as opposed to ambushing it. That means a human hunter would chase, on foot, a Zebra or Gazelle for many kilometers until their prey was exhausted. Put simply our legs are made for endurance.

A weight program for your legs has to reflect that. We will use multiple exercises with relatively high repetition, aiming to reach muscle failure only on the last set of each exercise. For endurance sports large muscle mass is not required as unnecessarily large muscles are extra weight to carry. This program is designed to increase strength, stamina and muscle density, though you can expect some muscle mass increases in the early stages.

The Plan

The plan involves gym sessions three times per week which should take no more than 60 minutes. You should stick to the one plan for between 6 and 8 weeks and try to leave 2 weeks between cycles to allow for a full recovery. If you're finding your muscles sore and tired after 3 weeks on this plan, try to cut it back to 2 days per week. You will notice that most sets consist of 14 or more reps and it is also recommended that you lift to failure only on the final set of the exercise.

At first it might be difficult to work out the weight you should lift in order to complete the required number of reps. Until you learn which weights are right for you, simply continue with reps on your final set until you can't lift any more.

As with all weight training it is important to maintain good form and the movements should be slow and controlled. You may also notice that heavy squats with bar bells are not included. This is for safety reasons. It is a complicated exercise that requires experience and a spotter. If you are an experienced weight lifter feel free to include it. Otherwise you can still get a great workout using the leg exercise equipment found in most gyms.

Repeat this workout three times per week. Small increases in weight should occur weekly or fortnightly. Ensure at least one day between workouts for recovery.

Cycling/Running Weight Workout
4 Sets 14 Reps- Hamstring Curls
4 Sets 14 Reps - Leg Extensions
4 Sets 14 Reps - Calve Lifts
4 Sets 14 Reps - Single Leg Press
20 minutes Warm down Exercise bike

Stretch

Flexibility is important in any sport and weight training is the enemy of flexibility. Be sure to allow 5 to 10 minutes after each workout for some stretching. You can checkout the Stretching tips right here.

Results

You may find that during your plan you don't improve much with your running or cycling speed. Be patient. After completing the 8 weeks of strength training, you will find that you may need a week or two to complete your recovery. It is around week 10 that you will notice major increases in strength and stamina. You will find the hills easier and faster. Heavy weight training should be a key training component in the off season only. It will leave you tired. Ease back on the weights during your race season as you will want to feel as fresh as possible for your sport specific training.


By Chris Allen


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