Strength Training for Grand Masters Cyclists

As a 63-year-old mountain bike racer, I know firsthand the importance of strength training for maintaining muscle mass, improving cycling performance, and preventing injuries in grand masters cyclists. Over the years, I have incorporated various types of strength training exercises into my cycling training program, including squats, lunges, deadlifts, bench press, overhead press, rows, and yoga.

In this post, I will discuss the importance of strength training for Grand Masters cyclists, and my first-hand examples of strength training programs, including yoga, and the long-term benefits of strength training and yoga for older cyclists.

Why Strength Training is Important for Grand Masters Cyclists

As we age, our muscle mass and bone density decrease, making us more susceptible to injuries and reducing our physical function and mobility. Strength training helps to maintain muscle mass, improve bone density, and enhance overall physical function and mobility. For Grand Masters cyclists, strength training can also improve cycling performance by increasing power output, endurance, and speed.

Examples of Strength Training Programs for Grand Masters Cyclists

Here are some examples of strength training programs for Grand Masters cyclists:

1. Compound Exercises: Compound exercises, such as squats, lunges, deadlifts, and rows, are effective for building overall strength and power. These exercises target multiple muscle groups and help to improve muscle mass, bone density, and physical function. For Grand Masters cyclists, these exercises can also improve cycling performance by increasing power output and endurance.
2. Bodyweight Exercises: Bodyweight exercises, such as push-ups, pull-ups, and dips, are effective for building strength and endurance without the need for equipment. These exercises can be easily incorporated into a cycling training program and can be modified to suit individual fitness levels.
3. Resistance Band Exercises: Resistance band exercises, such as bicep curls, tricep extensions, and lateral raises, are effective for building muscle strength and endurance. Resistance bands are affordable and easy to use, making them a convenient option for Grand Masters cyclists who want to incorporate strength training into their cycling training program.
4. Yoga: Yoga is a form of strength training that focuses on improving flexibility, balance, and core strength. Yoga poses, such as downward dog, warrior II, and tree pose, can be easily incorporated into a cycling training program and can help to prevent injuries and improve overall physical function.

When incorporating strength training and yoga into a cycling training program, it is important to use an appropriate weight and gradually increase sets and reps as strength improves. Scheduling strength training and yoga on non-cycling days can also help to prevent overtraining and reduce the risk of injury.

Strength Training for Grand Masters Cyclists – Additional Resources

I rely heavily on two resources to guide me in strength training.

TRAINERROAD

Fascat Coaching

Long-Term Benefits of Strength Training and Yoga for Grand Masters Cyclists

The long-term benefits of strength training and yoga for older cyclists include maintaining muscle mass, improving flexibility and balance, reducing the risk of osteoporosis, and enhancing overall physical function and mobility. As an older cyclist, these benefits are especially important for maintaining physical function and mobility as we age.

Personal Experience

Incorporating strength training and yoga into my cycling training program has helped me maintain my physical function and mobility as an older cyclist. By improving my muscle mass, flexibility, and core strength, I have prevented injuries, improved my cycling performance, and win races!

Conclusion

Strength training and yoga are essential components of a Grand Masters cyclist’s training program. By incorporating a variety of strength training exercises, including compound exercises, bodyweight exercises, resistance band exercises, and yoga, you can improve your cycling performance, prevent injuries, and enhance overall physical function and mobility as you age.

John