Cyclist strength training: making it count on the bike

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Introduction to strength training with Jo McRae: making it count on the bike

How to translate off-the-bike conditioning to in-the-saddle performance gains


Bike benefits

Cycling is a very habitual, repetitious type of exercise. If you are pedalling at a cadence of 90rpm, that’s 5400 repetitions an hour, so if you are cycling regularly your style and technique becomes very consistent and efficient. Any physical changes you have created in your body need to be incorporated into the action consistently in order to maximise performance.

The repetitious nature of pedalling makes it easier to hone technique

For example if you have been working on the flexibility of your hamstrings over the winter and have been able to raise your saddle as a result, it will take a little while for this new ‘range’ to be fully integrated to be at your most effective. Sometimes your body will naturally adapt to change, but it can also help you establish a new movement pattern or ‘motor program’ by engaging the brain and drawing your conscious mind into the exercise.

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