Strength training without getting off the bike: a study confirms its effectiveness
The importance of strength training in endurance sports is unquestionable.
The new thing is that, according to research published in Biology of Sport, Cyclists don't necessarily need to go to the gym: they can work the force directly on the bike with similar results.
The study, in which he participated David Barranco Gil, a cycling professor at the European University of Madrid, compared two groups: one that did strength training indoors and the other on a bike.
Both improved pedaling force, vastus lateralis thickness, and fat-free mass with no significant differences between methods.
A gesture already automated
"The pedaling motion is mechanized for any cyclist, which reduces the risk of execution errors. This makes strength training on the bike safer for those without indoor experience," he explains. Barranco.
In other words, the technical complications inherent in poorly executed weight or machine exercises are eliminated, while maintaining the benefits as long as intensity, volume, and frequency are balanced.
Security and accessibility
Another key point: the intervention was safe. None of the participants dropped out due to discomfort or injury. This reinforces its application for non-professional or amateur cyclists seeking to improve health and performance without exposing themselves to additional risks.
Barranco points out that the benefits extend to all profiles: "It's valid for any cyclist, whether they're a high-level cyclist or someone who trains for health or personal enjoyment."
Tips for applying it
However, the expert recommends caution in the implementation:
- Keep the bike in good mechanical condition.
- Introduce loads progressively.
- Don't rush: it's better to fall short at the beginning than to overload.
Table of examples of strength training on the bike
| type of exercise | Description | Recommended series | Recovery |
|---|---|---|---|
| Low cadence climbs | Pedal uphill with a cadence of 50-60 rpm and long gear ratio. | 6 x 3-4' in controlled climb | 3' rolling smooth |
| Plain with large development | Use a large chainring and cadence of 55-60 rpm on flat terrain. | 5 x 5' at zone 3 pace | 3' rolling light |
| Strength sprints | From low speed, start strongly with all possible development. | 8-10 repetitions of 10-15” | 2-3' rolling smoothly |
| Continuous blocks of strength | Run 15-20' at a low cadence (60 rpm) in zone 3. | 2-3 blocks | 5' easy rolling between blocks |
| High resistance roller | On a roller, work strength with a cadence of 50-55 rpm. | 4 x 6' with good technique | 3' soft between intervals |
Conclusion
The message is clear: strength training can be done without getting off the bike. Barranco"There are no more excuses; any cyclist can improve performance and muscle health right in the saddle."
