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Resistance training for cycling

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« on: September 22, 2011, 07:22:40 PM »
I've taken up cycling this year and am interested in cyclocross. For those unfamiliar with the sport, the races are relatively short over an offroad coarse with hills, mud holes, and assorted obstacles. Unlike endurance road cycling, cyclocross relies heavily on the ability to generate a huge amount of power for short periods of time. Riders take off in a sprint, jump off their bikes and hoist them over their shoulders to jump or climb over obstacles, leap back on the bike for another sprint uphill or through deep mud until they hit the next obstacle and have to shoulder the bike again. This is repeated for 15-30 minutes of racing. It very much resembles a HIIT type of training with an added power component, like Tabata training with a set of squats or deadlifts thrown in every couple of minutes.

Any thoughts on training for this? How about exercises that will help with spinning the back wheel hard and fast? Knee, back and core training for cycling?
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« Reply #1 on: September 24, 2011, 10:45:04 AM »
Im a tri athlete and and i might take up cycle cross in a few years. I just want to get faster at tri's first. Im interested to see responses to this thread because I will probably use some of it. I do a core work out once a week and this is the video i have tried out and its been working for me. Great for the lower back.

Core Exercises for Cyclists and Triathletes - Plank and Variations


Core Exercises for Triathletes and Cyclists Part 2 - Prone Exercises.m4v



also do hyper extensions.
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« Reply #2 on: September 24, 2011, 11:24:34 AM »
I think you should build your own track where you practice the jumps and carrying the bike etc.

I've heard about cyclocross before and damn these could be interesting, maybe when I graduate, get a job and enough money I can take part in competitions like these Smiley
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