Want That Extra Competitive Edge This Coming Cyclocross Season? It Is Time To Lift and Jump.

I’m a firm believer in resistance training for cyclists. No, not just in the winter, but all year. 

To lift all year, a periodized program is required. If you have utilized a cycling coach in the past, you may have noticed that they implement these same methods. Each month your workouts progress and fatigue is monitored to achieve your goals. A strength and conditioning coach does the same thing offering specialized training to complement your cycling training. It really is a wonderful harmony when done right. 

You wouldn’t stop riding for 7 months of the year and expect great results. This is the same reason a full year of lifting is necessary. A strength coach utilizes periodizations to cater to your season. For example, phases may include:

  • Base Periods : mobility and movement focused in order to build a good foundation for proper movement patterns. 

  • Hypertrophy Phase: Yes, it’s the phase where we want to build some muscles. The actual size of muscle may increase.  It is a necessary phase in order to increase mitochondria, increase contractile proteins, and prepare the muscles to maximize on strength and power (that is what we want ultimately, but without the bulk). 

  • Strength Phase: Goal here is to capitalize on the GAINZ from the last phase in order to increase the maximal force we can produce. 

  • Power Development and Power Phases:  In this stage, strength is still being progressed, but now plyometrics are introduced. The goal of plyometrics is to decrease the TIME necessary to produce maximal muscle contraction.

  • Some Phase of Maintenance of Power: This is done to provide just enough stress for maintenance but not fatigue you if you are mid/late season or have priority races coming up. 

  • A Complete Rest Phase: Yep, just like cycling sometimes taking a full 2-weeks off is good for the soul and body. We don’t want this off period to be too long where you lose all your hard work though.

  • Strength Endurance Phase: A bit lower in volume than hypertrophy phases but still trying to prepare muscles again for strength.

Basically, this is not just going to the gym and lifting heavy things and being so sore where you can’t even turn the cranks around. Yes, there is a period of that, but that period would be coordinated to when your training could handle it. 

Research supports strength training as well. The study “Combining Explosive and High Resistance Training Improves Performance in Competitive Cyclist” by Carl D. Paton and Williams G. Hopkins studies the effects of resistance training on competitive cyclists. Over a 12-week period, the exercise group gained up to 14% maximal power, saw significant increases in their 1K power during a time-trial, and increases in lactate threshold power. Research by Kris Beattie, Brian P. Carson, Mark Lyons, and Ian C. Kenny demonstrates that 20 weeks of strength training can “significantly improve maximal strength, bike-specific explosive strength, and absolute V̇O2max in competitive road cyclists.” Maximal oxygen uptake (VO2max), anaerobic function (ie the ability to sprint), and cycling economy are measured often in elite cyclists to determine physiological function. Couple this with cardiovascular function (the stuff you are working on every time you put miles on the bike) and you have found a competitive edge. 

Now, for the cyclocross racer, this becomes even more relevant (for the MTBer as well). Cyclocross requires high forces and torques in an endurance event. Yes, cyclocross is still an endurance sport even though the races aren't hours long. Having a strength base helps transition to the high demands of high power and torque required for a cyclocross season. It is with utmost importance to have a strong core and legs to produce max power. Also, you need some upper body strength for all that running with your bike. 

Resistance training that incorporates mobility, plyometrics, and let’s not forget some running will help find that competitive edge in a cyclocross season (or MTB). It’s best to start in the early fall (for CX) so you can taper as racing becomes more intense and your priority races approach. The mix of plyometrics and strength gained from resistance training results in strength and explosiveness on the bike. 

There you have it, lift and jump if you are looking for that competitive edge this coming season! 

Also, if you made it this far, should I race CX season this year? I’m so busy!

References: 

  1. Paton CD, Hopkins WG. “Combining explosive and high-resistance training improves performance in competitive cyclists.” J Strength Cond Res. 2005 Nov;19(4):826-30. doi: 10.1519/R-16334.1. PMID: 16287351.

  2. Beattie, K., Carson, B. P., Lyons, M., & Kenny, I. C. (2017). The Effect of Maximal- and Explosive-Strength Training on Performance Indicators in Cyclists, International Journal of Sports Physiology and Performance, 12(4), 470-480. 



Dr. Maria CarrelliComment