Weight training significantly enhances cycling performance through several key mechanisms:

Performance Benefits:

• Increases muscle strength and endurance
• Improves cycling economy and oxygen efficiency
• Boosts speed through better muscle fiber recruitment
• Reduces fatigue during long rides

Additional Health Benefits:

• Maintains muscle mass as you age
• Improves bone density
• Strengthens joints
• Reduces muscular imbalances
• Prevents cycling-related injuries

Optimal Training Schedule:

• Limit weight training to 2-3 sessions per week
• Choose from these combinations:
  • 1x lower body, 1x full body
  • 2x full body
  • 2x lower body, 1x upper body
• Avoid weight training before cycling
• Maintain adequate rest days

Key Exercises for Cyclists:

• Lower Body: Squats, deadlifts, lunges, Bulgarian split squats
• Core: Planks, bird dogs, kettlebell marches
• Upper Body: Face pulls, gorilla rows, bench press, renegade rows

Sample 2-Day Program: Workout 1 (Legs/Core):

• Bulgarian squats: 3x8-12
• Deadlifts: 3x8-12
• Box jumps: 3x6-10
• Step ups: 3x10-15
• Core work

Workout 2 (Full Body):

• Renegade rows: 3x12-15
• Bench press: 3x8-12
• Single leg deadlifts: 3x10-15
• Squats: 3x8-12
• Kettlebell exercises

Sample 3-Day Program: Workout 1 (Heavy Legs):

• Barbell squats: 5x5
• Deadlifts: 5x4-7
• Hip thrusts: 4x6-8
• Calf raises: 4x6-8

Workout 2 (Legs/Core):

• Single leg exercises
• Plyometrics
• Core work

Workout 3 (Upper Body):

• Lat pulldowns: 3x8-12
• Bench press: 3x8-12
• Shoulder press: 3x8-12
• Back exercises

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