Information for the new or leisure cyclist Information for the racing or touring cyclist Cycling initiatives, routes etc.
Information and advice for advance touring or racing cyclists
Fit your bike
Advanced bike fitting
Body pains explained
Braking at speed
Leaning in turns
Some major Tours
Bike Line
Legal lighting
Cycle Training
Different cyclists
Weight training
Strength training
Heart Rate training
Cross training
Turbo training
The Training Diary
Nutrition for Cycling
Weight control
How much to eat
Main energy sources
Increasing caloric output
Effects on digestive tract
Factors affecting digestion
Optimal cycling diet
Nutrition for common rides
Post ride nutrition
Performance enhancers 1
Performance enhancers 2
Final considerations
Road Racing
Track Racing
Bikes and equipment


Setting your bike up
Braking and descending
Hill climbing
Lifting the front wheel
Lifting the rear wheel
Tips for women
On the trail kit

Strength Training on the Bike

Elsewhere in the training section I promised you information regarding how to perform strength training on the bike, well here it is. There are two methods that I use. The first involves the use of my fixed wheel bike. The second involves hills, or a hill, and a 52 x 12 gear.

Fixed Wheel

I prefer this method personally because I just love riding my fixed wheel bike. Also I live fairly near Northamptonshire where small hills or reasonable drags are pretty much the order of the day on most rides.

Choosing a lumpy route and a gear ratio of 42 x 17 in the early part of the training period is good for strength training as well as the other benefits of riding fixed wheel. As one gets closer to the season, if I'm still riding fixed, which I often am, a session on a 42 x 16 just puts that extra strain on the hills and gives you that extra gear to go with the extra fitness.

If you've never tried fixed wheel riding I highly recommend it. I don't know what it is about it, feeling at one with the bike, no gears to go wrong, or what but whenever I'm feeling a bit "off-cycling", a session on the fixed wheel just brings the enthusiasm flooding back. It's just a different experience to riding a bike with gears.

Hills and a 52 x 12 gear. Two ways of doing this one:

Whenever you reach a hill, select the highest gear you have, stay seated and pedal your way up the hill. Concentrate on pedalling in circles, you therefore use your hamstrings, calves as well as your quads. Staying seated also makes sure you use you glutes also.

Alternating between seated and standing is allowed as this helps both sets of muscle groups involved in cycling but the true key to this type of training is to stay seated. Once you reach the top of the hill change back to the 42 x 17 you were probably riding and continue until you reach the next hill. This approach means you can incorporate strength training in a normal ride.

The other approach involves a hill, which you ride to as a means of warming up. Ride up the hill making a note of how long it takes to ride up it, add 10% to that time. Then ride back down and up and down etc. until you cannot ride the hill within the time period. You'll then probably want to ride home and I wouldn't blame you if you did.

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