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Weight Training

Bicycle Training Series Articles: All ABC Handouts ] 12 Beginners' Questions About Exercise ] ACE Tips ] Altitude Tents: How High the Risk? ] Aerobic Training ] Altitude Training for Sea-Level Competition ] Balance Training for Bicyclists ] Century Training ] Climbing & Descending ] Dealing With High Altitude ] Death Ride: Just-Made-It Schedule ] Economy & Efficiency ] Fitness Elements ] Heart-Rate-Based Training ] HIT Tips ] How to Perform VO2 Intervals ] How to Push Riders Uphill ] Isolated Leg Training ] Measuring Training Stress ] Overtraining ] Pacing ] Power-Based Training ] Recovery ] Road Racing Basics ] Six Climbing Positions ] Skills Training Principles ] Small Gears ] Sprint Weak? ] Stationary Training ] Stretching ] Tapering for Events ] Thresholds ] Time Trialing ] Torque-Based Training ] Training & Fitness Standards for Excellence ] Training Myths ] Warm Ups for Racing ] [ Weight Training ] Work of Breathing ] Workout Too Hard ]

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Weight Training (Introduction)

Some, but not all, cyclists improve their cycling with strength training in a gym—lifting weights.

Should you lift weights?

What exercises should you perform?


 Why Lift Weights?

The number-one reason dedicated cyclists lift weights is because they believe it will make their muscles stronger and more powerful and thereby improve their cycling.

Lifting weights has a number of other benefits:

●   Weight training helps develop overall body strength. It helps develop upper-body strength for bicycle control, leverage in climbing, and improved chest expansion. It can help strengthen back and stomach muscles and may help reduce back problems.

●   Weight training helps correct imbalances and postural changes from cycling.

●   Weight training helps achieve symmetrical right- and left-sided strength.

●   Weight training helps balance agonist/antagonist muscles—that is, push/pull or flexion/extension muscles.

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