Off-Season Strength Training

The off-season is a golden hiatus from the regular cycling routine, offering a prime opportunity to recharge and lay a robust foundation for the forthcoming season. At Saddle Up, we underscore the significance of strength training during this pivotal time to craft more powerful and more resilient cyclists, whether racers, enthusiasts seeking to elevate their speed, or individuals aiming to ride further.

Beyond the Bicycle

As the racing calendar pauses, the off-season unveils a precious opportunity to divert focus from cycling-specific skills to a broader realm of physical conditioning. A well-rounded strength training programme during this phase is vital. It augments overall muscular strength, boosts power, and enhances endurance, attributes instrumental for a cyclist's performance, regardless of their cycling ambitions. Beyond the physical gains, a dedicated strength training routine also cultivates mental resilience, prepping cyclists to meet the rigorous demands of the sport with a fortified mindset.

Strength training in cycling transcends the conventional focus on leg strength. It's about nurturing a balanced physique, fortifying the core, and advancing stability and coordination. Incorporating exercises that target a diverse range of muscle groups contributes to improved cycling posture, aids in injury prevention, and bolsters overall body strength. At Saddle Up, our holistic approach encompasses exercises designed to challenge various muscle groups, ensuring balanced development that resonates with the diverse demands of cycling.

Here at Saddle Up, we can design tailored off-season strength training programmes, marrying traditional strength training methods with cycling-centric exercises. This balanced strategy ensures athletes are growing stronger while evolving to become more adept and resilient cyclists. We challenge our athletes through meticulously designed training schedules, nurturing a growth-centric environment that encourages physical and mental advancement.

Spotlight on Key Off-Season Exercises

Here are a few exercises that can be pivotal in a cyclist's off-season strength training routine, along with the muscles they target and their benefits:

• Squats:

  • Muscles Worked: Quadriceps, hamstrings, glutes, and lower back.

  • Reason: Enhances lower body strength and power, crucial for pedalling efficiency and climbing.

• Deadlifts:

  • Muscles Worked: Hamstrings, glutes, lower and upper back, and core.

  • Reason: Builds overall body strength, improves posture, and prevents injury.

• Planks:

  • Muscles Worked: Core, shoulders, and glutes.

  • Reason: Strengthens the core, essential for maintaining a solid cycling posture and reducing lower back pain.

• Lunges:

  • Muscles Worked: Quadriceps, hamstrings, and glutes.

  • Reason: Improves balance, coordination, and unilateral strength, which is beneficial for pedalling efficiency.

• Shoulder Press:

  • Muscles Worked: Shoulders, triceps, and upper back.

  • Reason: Enhances upper body strength, essential for bike handling, especially during long rides or races.

The Best Time To Start Is Now!

As part of our ongoing commitment to enhancing your cycling journey, we are excited to introduce cycling-specific circuit training classes at Saddle Up this winter. Scheduled fortnightly, each one-hour session is meticulously designed to provide a balanced workout that caters to the unique demands of cycling. These classes aim to bolster your strength, endurance, and cycling efficiency in a vibrant, group setting, making the off-season a productive and enjoyable phase of your training year. For more details and to register, explore our Circuit Training Classes Page.

For a comprehensive list of exercises along with detailed workout plans, you can visit our Workouts Page.

Embracing off-season strength training is a strategic move towards achieving long-term cycling success. As you saddle up post-off-season, the road ahead appears less daunting, with each pedal stroke propelled by a robust physique and a resilient mindset. At Saddle Up, we're committed to guiding you through this transformative journey, ensuring the off-season is a stepping stone to realising your cycling aspirations, whether racing, riding faster, or covering longer distances quickly.