Base Season Strength Training

Just pedaling circles won't cut it for long-term development. See why a balanced and simple strength program is a big piece of the health and fitness puzzle for cyclists.

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As colors change, temps drop, and many of us transition into the “base season", it’s easy to feel a bit lost. Fellow athletes, friends, and foes on STRAVA are rolling out the miles and boasting huge days in the saddle while social media pours gas on the fire. 

Postseason anxiety can build when you feel like you're getting behind or losing fitness gains from the year, but let’s clear that up: you are NOT. I’m subject to this myself and find the worry creeping in…it’s natural as a Type A athlete. However a patient, balanced, and intentional approach to training can do wonders for you, and your mind. 

Long, monotonous days on the bike certainly have their time and place. But, there are a few key aspects of training and off-the-bike work that is crucial in preparing for the coming season. The first piece of that puzzle? REST. Then, as you make the shift this winter back into training, don't neglect how a basic strength training routine can impact your experience. Let’s explore that.

Strength Training
The benefits of strength training are growing more and more apparent. Whether it be 90-minute World Cup races or ultra-endurance gravel events, we are steering away from body-typing and the science is reaching the public. Athletes at the pointy end are helping lead that charge. We are seeing a push towards time in the gym, cross-training, and general strength. 

Aerobically, everyone can "get fit" relatively fast. However, strength training can dramatically improve overall raw power, repeatability, injury prevention, and (wait for it) even aerobic fitness!  Strength training is actually quite variable in and of itself and is also super time efficient. Going into the gym and lifting heavy is actually great, but it’s something that has to be built up patiently.

​A lot can be done in your home with simple, basic moves while challenging your body, building core strength, and touching up on your upper body. This full body experience is what enables your body to work properly.  Supplementing some dynamic work like this does loads for activating important muscles throughout your body AND improving imbalances. However, lifting heavy things is where the magic happens for us non-weight-bearing endurance athletes. Furthermore, this becomes especially important with aging. 

My Go-to Moves
Some key aspects of my strength routine are to target stabilization muscles, work in other “planes”, and then just raw strength lifts. Introducing single leg moves is a good way to really check a lot of these boxes (these are usually a variation of Split Squats, Step Ups, Single Leg Deadlift, or others). Then, I dial in those traditional workouts like front and/or regular squats and deadlifts for building raw strength and power. 

I usually make circuits that include an upper, lower, and core exercise to get solid rest between. Tossing in core exercises in between sets is super easy to do and helps add that little bit of attention to the full core. As far as upper body, it is often neglected by cyclists because they feel they “don’t need the weight" or it doesn’t matter. But mountain bike and gravel racing does place demands on your upper body, especially as the courses are becoming more and more technical. And if you can’t answer that demand, then your riding may become sloppy, inefficient, or just slower. This can ruin your recovery throughout the race as well, leave you trailside picking yourself up or wasting energy just to make up lost time.

Some key moves for upper body for me are always pull ups and rows (for pulling) and dumbbell presses or the classic push up.

Progression
You want to start LIGHT. I repeat…LIGHT. Like, lighter than you think. If you’ve never done strength training, then body weight may be all you need because the first two weeks is all about teaching your body how to move right. Even if you are experienced but haven’t done it, say, since last winter, then you still have to go back through that “relearning” phase. The brain and body literally has to learn how to refire properly and get used to moving right. The focus is on moving CORRECTLY first.

The general plan is to work from:

• Sets of 3-4 x 10-15 with light weight to
• 3-4 x 10-15 with moderate weight to 
• The magic range of 4-6 x of 10 or fewer reps. This is the power-building phase.
  
  

*For a bit more on strength in the gym and the science behind it, I highly suggest this podcast by Mark Sisson and Jacques Devore.