Calisthenics for Cyclists – Boost Climbing, Sprinting and Endurance Performance With Strength Training

Today, I will dive into how resistance training, including calisthenics, can significantly enhance your cycling performance. As you know from my previous posts I’m an avid cyclist. I use cycling to balance my strength training routine with endurance training. I’ve always been experimenting to constantly improve my FTP (Functional Threshold Power) and increase long-distance comfort on my gran fondo rides. I went into research mode and after reviewing a few academic papers I summarized the main takeaways in this article.

If you are also a runner, I wrote a similar post on how calisthenics can improve running performance.

The Science Behind Resistance Training and Cycling

Resistance training, whether it involves weights or body-weight exercises like calisthenics, plays a crucial role in enhancing cycling performance. Research has shown that combining endurance training with strength training can lead to significant improvements in various performance metrics. Specifically, studies have found that heavy strength training can improve cycling economy, which is the oxygen consumption required at a given submaximal exercise intensity.

Benefits of Resistance Training for Cyclists

Improved Cycling Economy:

• Strength training, particularly heavy strength training, has been shown to enhance cycling economy. It led to reduced oxygen consumption, heart rate, blood lactate concentration, and rate of perceived exertion during prolonged cycling. This means that the cyclists’ bodies became more efficient, using less energy to maintain the same intensity .
• This means that cyclists can use less energy and oxygen to maintain a given speed, allowing for greater efficiency and endurance during long rides  .

Increased Power Output:

• By increasing maximal strength, cyclists can improve their power output, especially during crucial moments like sprints, climbs, and accelerations. 

Reduced Fatigue:

• With improved strength and muscle efficiency, the activation of less efficient type II fibers is delayed, which helps in prolonging endurance and maintaining higher intensities for longer periods.
• Cyclists who engaged in strength training experienced lower levels of fatigue, as evidenced by lower heart rates and perceived exertion during the last hour of a prolonged ride. This allows for sustained performance and better endurance during long-distance cycling .

Enhanced Muscle Fiber Composition:

• Strength training can induce beneficial changes in muscle fiber composition. It can lead to a conversion of fast-twitch type IIX fibers into more fatigue-resistant type IIA fibers, which are crucial for sustained, high-intensity efforts typical in cycling .

Increased Fractional Utilization of VO2max: 

• This means you can use a higher percentage of your maximum oxygen uptake capacity, which is crucial for endurance performance.

Neuromuscular Efficiency:

• Resistance training enhances neuromuscular efficiency, meaning your muscles become more coordinated and effective at generating force. This leads to smoother and more powerful pedal strokes, optimizing your overall cycling performance  .

Takeaways from the research papers:

• Strength training can improve your cycling performance without hindering your endurance.
• Heavy resistance training in the off-season is ideal because you can focus on getting stronger without compromising your on-the-bike performance.
• As a beginner, aim for 2-3 strength sessions per week with at least two days of rest in between. You can start with a higher rep range (20-25 reps) and gradually decrease it (4-6 reps) as you get stronger. One to three sets per session is sufficient to maintain strength.
• You should avoid doing strength training right before or after a cycling session. Ideally, there should be at least 6-8 hours of rest in between.
• The ideal training program focuses on compound exercises that target multiple muscle groups at once. Examples include squats, deadlifts, lunges, push-ups, dips, pull-ups and rows. It is recommended to use heavy weights (low reps) for these exercises to maximize the benefits.
• Core work is beneficial but secondary to leg work. Don’t worry about spending too much time on core exercises. Core strength is adequately trained by doing compound exercises. You can incorporate bodyweight exercises like push-ups, sit-ups, and planks into your routine.
• There is no need to go to failure during weightlifting exercises. Aim for a perceived exertion of 7 to 9 out of 10. Rest for 2-3 minutes between sets, and up to 5 minutes for heavier lifts.
• As you progress into your base and race season, you can reduce the volume of your strength training sessions (fewer sets per session) to prioritize on-the-bike training.
• Focus on progressive overload, gradually increasing the weight or difficulty of the exercises over time.
• Shallow squats can be a way to reduce training load in season while still getting some benefits.
• Low cadence training is not an alternative to weightlifting for cyclists.
• Consider adding weight to your stretches to improve range of motion.
• Avoid spending time on light weight exercises at home if your goal is serious strength training. 
• Protein intake is important for recovery after strength training sessions. Aim for 30 grams of protein. You can consume protein shakes or smoothies that include carbohydrates for post-workout recovery.
• Creatine is a supplement that may be beneficial for cyclists.

Incorporating Calisthenics Into Your Routine

Calisthenics, a form of resistance training using body weight, is highly beneficial for cyclists. Here are some key exercises and their benefits:

Glutes, Quads, and Hamstrings:

• Squats: Stand with feet shoulder-width apart, bend knees and hips to lower down as if sitting in a chair, then return to standing.
  • Benefit: Strengthens the entire lower body, crucial for generating power on the pedals.
• Lunges: Step forward with one leg, bend both knees to lower down, then push back to starting position.
  • Benefit: Improves unilateral leg strength and balance, crucial for even power distribution during cycling.
• Glute bridges: Lie on your back, knees bent, feet flat, and lift your hips off the ground by squeezing your glutes.
  • Benefit: Specifically targets and strengthens the glutes, a major power source for cycling.

Core:

• Plank: Hold a push-up position with forearms on the ground, body straight from head to heels.
  • Benefit: Enhances core stability, improving overall balance and reducing back strain during long rides.
• Side plank: Lie on your side, propped up on one elbow, body straight, and hold.
  • Benefit: Strengthens obliques, improving balance and stability while cornering and maneuvering.
• Crunches: Lie on your back, knees bent, and lift your head and shoulders off the ground.
  • Benefit: Targets the rectus abdominis, supporting better posture and endurance on the bike. It also aids in power transfer.
• Leg raises: Lie on your back and raise your legs straight up towards the ceiling.
  • Benefit: Engages lower abdominals, enhancing core strength and stability for a more powerful pedal stroke.

Back and Biceps:

• Pull-ups: Hang from a bar and pull your body up until your chin clears the bar.
  • Benefit: Strengthens lats and biceps, which are important for climbing and pulling on the handlebars.
• Ring rows: Suspend yourself from rings, body straight, and pull your chest towards the rings.
  • Benefit: Strengthens the upper back and biceps, improving upper body endurance and reducing fatigue. Similar to bar rows, but the instability of the rings increases core engagement and overall back activation, making it more functional for cyclists.
• Superman: Lie face down, arms and legs extended, and lift them off the ground simultaneously.
  • Benefit: Strengthens the lower back and glutes, promoting stability and preventing injury.
• Bird dog: On all fours, extend one arm and the opposite leg, keeping your core engaged.
  • Benefit: Enhances core stability and balance, improving overall bike handling and coordination.
• Reverse fly: Lean forward from the hips, holding weights, and lift your arms out to the sides.
  • Benefit: Strengthens the rear deltoids and rhomboids, which are important for postural support during long rides.

Chest, Triceps, and Shoulders:

• Push-ups: Start in a plank position, lower your body down, and push back up.
  • Benefit: Strengthens the chest, triceps, and shoulders, important for pushing the handlebars when climbing out of the saddle, also when maintaining an aerodynamic position.
• Dips: Use parallel bars or a chair to lower your body down and push back up.
  • Benefit: Targets triceps and chest, improving upper body strength and endurance.
• Pike push-up: Inverted V position, hands on the ground, lower your head towards the ground and push back up.
  • Benefit: Focuses on shoulders and upper chest, promoting better stability and power transfer.

Plyometric Exercises:

Jump squats: Perform a squat and explosively jump up at the top of the movement, landing softly back into a squat position.

• Benefit: Improves explosive power in the legs, important for sprinting and climbing out of the saddle.

Box jumps/ High jumps: Jump from the ground onto a stable elevated surface (like a box or bench), landing softly with both feet.

• Benefit: Builds explosive power and coordination, helping with quick accelerations and powerful pedal strokes.

In addition to these exercises, stretching is also important for improving flexibility and reducing muscle tightness, which can contribute to discomfort on the bike. Incorporate dynamic stretches before your rides and static stretches after your rides.

Remember, consistency is key. Incorporate these exercises into your regular routine 2-3 times per week to see the best results.

Consider incorporating exercises that mimic the cycling motion, such as single-leg squats and hip thrusts. These exercises can help improve your pedaling efficiency and reduce fatigue on long rides.

By focusing on these exercises and stretches, you can strengthen your muscles, improve your flexibility, and ultimately enhance your comfort and endurance on long-distance bike rides.

Don’t Skip Calisthenics

The evidence is clear: strength training is not just for bodybuilders. It’s a powerful tool that can help cyclists boost performance and reduce common injuries. By incorporating calisthenics training into your routine, you can improve your cycling economy, power output, and endurance, ultimately leading to faster and more enjoyable rides. More cycling makes you a better cyclist but it’s important to balance lower body strength with upper body strength as well as to address isolated issues with bodyweight exercises. You can do them at home and your cycling performance will thank you for it.

In case you want to listen to a deep dive I’d recommend Dylan Johnson’s video:

Resources:

Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(3), 603-612.

Rønnestad, B. R., Hansen, E. A., & Raastad, T. (2011). Strength training improves 5-min all-out performance following 185 min of cycling. Scandinavian Journal of Medicine & Science in Sports, 21(2), 250-259.