P
CONDITIONING
ERFORMANCE
CYCLING
A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS
www.performancecondition.com/cycling
Non-Traditional Weight Training for the
Endurance Road and Mountain Cyclists
Steve Madden CSMT / USA Cycling Coach
Many competitive riders lift weights in the off season as part of their cross training program. Any resistance program intended to improve performance must be designed to build muscular strength and stamina specific to the racing discipline. The diversity of racing venues precludes any standardized resistance program that works best for all types of riders. The endurance rider
requires a resistance program that will develop muscular strength and stamina across a wide spectrum of physiological demands.
Endurance lifting is an effective and non-traditional form of weight training that meets the specific cross training needs of
the endurance road and track athlete. Endurance riders depend more on muscular endurance and stamina than on raw power. Traditional heavy lifting programs focus on excessive development of power and strength that often atrophies from lack of use. The
body of the endurance athlete will not carry excess muscle that is not being used. Endurance lifting develops highly functional muscular strength while helping preserve precious aerobic fitness, pedal mechanics and aerobic recovery. The muscle developed with
endurance lifting quickly adapts to training on the bike.
The objective of any cross training program is to maintain fitness and build strength in weak areas while giving the athlete
a much needed break from the intense demands of competition. The endurance rider is capable of repeated high intensity efforts.
Endurance lifting uses this physiological and mental training to produce dramatic gains in muscular strength and stamina. The off
season is an appropriate time for concentrated work in the gym, while time on the bike can be devoted to more base fitness-oriented
training. At the completion of an endurance lifting program the athlete will be fit, strong, mentally fresh and hungry to race.
RIDER PROFILE:
I coach a masters athlete who really likes to drive the iron in the off season. He's a strong road and track rider and sprinting
is his specialty. He's not a real big guy; 180cm and 64kg, but he has a wicked jump and likes to keep a good snap in his legs during
the off season. He had always done a lot of power lifting and, during the winter of 1994-95, he made incredible gains in the gym.
After a very disciplined 16 week program, he maxed out on the leg press (sled) at an astonishing 10RM/1250 lb.
During his weight training he followed a low key base miles program that included riding a fixed gear to maintain pedal mechanics. When the season started he was really strong, but as time went on I noticed a major change in his body composition. A noticeable percentage of his muscle mass atrophied from lack of use. In short, his power lifting program had built a lot of muscle he
really didn't need for bike racing. It was clear that he needed to invest his winter training time into more lasting benefits.
During the winter of 1995-96 he learned of a radically different weight training program. The concept made perfect sense
and after a few modifications specific to endurance cycling, I gave the program my blessing. The results he experienced were remarkable. He built strong and well conditioned cycling muscles, stayed very fit, maintained excellent pedal mechanics and was
never overworked or at risk of injury. But the most important aspect was that the gains in strength were long-lasting and 100 percent
useful. The endurance lifting concept had worked perfectly.
ENDURANCE LIFTING PROGRAM
Endurance lifting is a demanding and challenging program that yields dramatic results. The high reps/high sets routine is
fast paced and highly aerobic and uses several single leg exercises to isolate weaknesses and develop muscular balance. There is no
maximum lifting so the risk of injury is greatly reduced. The program builds a significant amount of useful muscle, maintains a
high level of aerobic fitness, improves capillarization and helps maintain muscle memory and pedal mechanics.
Muscles are never worked to failure so recovery training on the bike is productive. The program spans 16 weeks and is di-
vided into three phases; transition/strength, endurance lifting and adaptation. The program should be scheduled to conclude four
weeks before the start of regular competition.
Phase #1: Transition/Strength, 4 weeks
The transition/strength phase is designed to adapt and condition the entire body to the demands of heavier resistance training
and begin the process of building strength. The charts detail a program of progressive circuit training used during the transition
phase.
Each circuit consists of 12 stations and uses standard exercises to isolate major/minor muscle groups and address specific
weaknesses. The pace is brisk and each station alternates from upper body to lower body muscle groups with no rest between
stations. At 18-20 reps/station, a full circuit takes about 10-12 minutes and is followed by a 5 minute rest. Most clubs have a dedicated circuit training area. If your gym does not, ask a trainer to help you set up a routine.
Beginning resistance at each station is set to induce noticeable lactate fatigue (mild muscle burning) during the last 4-6 reps
at each station during each circuit. Resistance is adjusted at each station as strength improves. Upper body muscle groups will be
the most challenged.
Weeks one and two progressively build up to three circuits per session two times per week. Weeks three and four add a third
session and build up to 20 reps per station. Training sessions should be spaced by a rest day. This is highly aerobic fast paced work
and heart rates approaching LT are not uncommon.
Transition/Strength Circuit Training Program / Weeks 1-4
Week #
Session #1
Session #2
circuits
circuits
reps/station
reps/station
1
2,15
2,18
2
3,15
3,18
3
3,18
3,18
4
3,20
3,20
Session #3
circuits
reps/station
3,18
3,20
Circuit Training/Conditioning Exercises
Exercise
Station/Equipment
Dumbbell Flys
can be done with hand weights or with machine
Abdominals
crunches or abdominal machine
Lat Pulldowns
seated cable machine
Quad Extensions
seated machine
Chest Press
free weight bench or machine
Hamstring Curl
prone machine
Dumbbell Curls
free weight or machine
Leg Press
seated sled
Upright Row
seated cable machine
Calf Raises
free weights standing or machine
Triceps Extensions
standing cable machine
Lunges
standing with free weight
Phase #2: Endurance Lifting, 8 weeks
The endurance lifting phase of the program is designed to build appropriate strength, power and stamina in the primary and
secondary cycling muscles. The circuit training program focused on whole body conditioning and aerobic fitness. The focus now
shifts to the lower body and the five major cycling muscle groups which include flexors, extensors and rotators of the hip, flexors
and extensors of the knee, adductors and abductors of the thigh and flexors and extensors of the ankle. Recovery training is done
on the bike using a fixed gear or small gears and brisk pedal cadence. Upper body conditioning using a circuit program can continue
one to two times per week.
The goal of the endurance lifting phase is to develop not only muscular strength but also maintain aerobic fitness, pedal mechanics and aerobic recovery. This is demanding training and is limited to three sessions per week with a rest day between sessions.
There are six basic exercises in the program; leg press, quad extension, hamstring curl, lunges, stiff leg deadlift and calf raises. Supplemental exercises, like adduction and abduction of the thigh, are added to maintain muscular balance and minimize knee injury
and illiotibial band stress.
Squats are not prescribed or recommended for the endurance lifting program. The high number of sets and reps greatly increases the risk of spine and knee injury. The endurance aspect of this program is better served using the seated leg press, allowing
for single exercises and better isolation and balance of the major muscles.
Warm-up Protocol:
A quality warm-up routine that energizes the aerobic fuel systems, works the trunk and abdominal muscles and includes
stretching is highly recommended. Warming up and stretching virtually eliminates common weight room injuries with this program.
A suggested 30 min. warm-up routine includes 15-20 minutes of aerobic exercise using the major lower body muscle groups, followed
by 10-15 minutes of stretching and abdominal work.
Workout Protocol:
The endurance lifting phase uses a 12sets x 12reps format. The 12x12 (144 reps) protocol is used on each individual major
muscle exercise with a maximum of 90 seconds rest between each set. One weight is used for the entire 12 sets (144 reps) on each
muscle group. Building muscular endurance and stamina as well as strength is the goal. Pacing is important in this routine, conserving
energy and saving a good effort for the last 3-4 sets.
Beginning resistance is set to prompt noticeable lactate induced fatigue during the last 4 sets (48 reps) in each muscle group.
This is usually about 60 percent-70 percent of your 10RM Max. Resistance is increased on each exercise by 10 percent-15 percent
when the last 3 sets (36 reps) do not produce significant lactate fatigue.
Their are no target goals for maximum lifting and how much you can lift is unimportant. The goal of the program is to maintain the
12x12 format on every muscle group at ever-increasing resistance for the entire eight weeks.
The endurance lifting program requires three workouts per week. The chart below is a suggested schedule for each of the
eight weekly rotations including order of exercises. Days one and two focus on the major cycling muscle groups. Day three is used
for inner and outer thigh work and extra training desired on major muscles using the 6x12 format. There is lots of cross recruitment
so each major muscle group gets primary and secondary work during every session.
Three day rotation / Exercises and format for Weeks 5-12
leg press
(12x12)
calf raise
12x12)
hamstring curl
(12x12)
plus any upper body work
stiff-legged dead lifts
(12x12)
quad extensions
(12x12)
lunges
(12x12)
plus any upper body work
thigh adduction
(6x12)
thigh abduction
(6x12)
plus extra training on any
major muscle groups
(6x12)
Phase #3: Adaptation, 4 weeks
At the completion of the eight weeks of endurance lifting phase, focus Shifts to a modified circuit training program designed
to maximize training effect and transition back to full-time training on the bike. The charts below detail the schedule and exercises
for this phase. The circuit training schedule is gradually reduced in volume and frequency allowing for increased endurance training
time on the bike which is added to existing cycling training.
A program of specific stretching for cycling is highly recommended to help the body adapt to he increased volume of riding. Riding
remains endurance oriented until the completion of the 16 week schedule of endurance lifting and cross training in the gym
Circuit Training Program / Weeks 13-16
Week #
Session #1
Session #2
circuits
circuits
reps/station
reps/station
1
3,20
3,20
2
3,20
2,20
3
2,20
2,20
4
2,20
end. road ride
Session #3
circuits
reps/station
end. road ride
end. road ride
end. road ride
Circuit Training/Conditioning Exercises
Exercise
Station/Equipment
Dumbbell Flys
can be done with hand weights or with machine
Abdominals
crunches or abdominal machine
Lat Pulldowns
seated cable machine
Quad Extensions
Chest Press
Hamstring Curl
Dumbbell Curls f
Leg Press
Upright Row
Calf Raises
Triceps Extensions
Lunges
seated machine
free weight bench or machine
prone machine
ree weight or machine
seated sled
seated cable machine
free weights standing or machine
standing cable machine
standing with free weight
ADAPTATION TO MB:
The endurance lifting program is perfectly suited to the MTB rider. The maximal aerobic demands of MTB competition require highly functional muscular strength and stamina. The MTB pedal stroke requires very efficient and even power distribution.
Balanced muscle development helps maintain good pedal mechanics and allows for maximum retention of muscle memory. All of
these aspects are addressed by the endurance lifting program.