Weight training and cycling ...

I've watched this video at least ... 5 or 6 times. I love it. Shane Perkins is obviously no slouch on the track (Milton velodrome?) and it is fascinating to see what it is they use to push him into the superhuman realm (super human = beating Chris Hoy). 

What really caught my attention were the two lifts that they show Perkins doing. The first, the high bar back squat (or Olympic back squat) and second, the power clean (a shortened version of the first portion of the Olympic lift, the Clean & Jerk).

Looking at the Shane Perkins & Chris Hoys of the world (of which .. there aren't many) you know intuitively that they have not created that musculature on the bike alone. Gym work, intelligent gym work, has played a big part in their development. But these are track cyclists, and the best to boot, so what does that have to do with us mere mortals who are mostly road, cyclo-cross and mountain bikers? Would it even affect our performance?

I would argue it would. A well planned strength program can do many things for a recreational or competitive cyclist.

First, it can break up the potential tedium of trainer miles. Get out and do something a bit different so that you enjoy the workouts you do on the bike ... think of quality, not quantity in the 'off season'. 

Second, it can highlight mobility issues. Can't squat with your back in neutral ... or, if you are like myself over a year ago ... can't squat at all due to gummed up hips? Whether it is mobility, sequencing & patterning or simple lack of strength, weighted exercises (and body weight) can offer a great counterpoint to the position of constant flexion we encounter on the bike. The body will create wonderful compensations for shortcomings in range of motion ... but think of those compensations as a time bomb. Eventually, somethings got to give. 

Third, it can make you stronger. Will this make you better on the bike? Well, that is something that is constantly debated so I won't touch it. But it will make you stronger in life off the bike. When you lift things, carry things, move things you will be better prepared and less prone to injuries that could keep you off the bike. 

There are more reasons. I could go on for days (well, at least a day) about the benefits. The reality is that a well planned program of full body movements involving barbells, kettlebells and body weight can keep you mentally fresh, highlight areas that need improvement and allow you to function as a human being just a little bit better. 

And who knows. You might just like the challenge. 

Tim.