Strength training for cyclists: Key exercises for improving cadence

[eobrien]

Whats the point of even discussing strength training for cyclists if the majority of you roadies are just going to ignore the most obvious exercises that actually improve cadence? Its laughable how many of you are still stuck on the idea that cadence is solely dependent on cardiovascular fitness and bike fit. Newsflash: its not.

Instead of wasting your time with fancy plyometric exercises and functional training, why not focus on the basics? Whats the evidence to support the idea that exercises like single-leg squats, step-ups, and calf raises actually improve pedaling efficiency and cadence? And no, I dont want to hear about some anecdotal study from a small group of amateur riders. I want to see real data from reputable sources.

Furthermore, how do you reconcile the fact that many elite cyclists have relatively low strength levels compared to other athletes, yet are still able to maintain incredibly high cadences? Is it possible that the relationship between strength and cadence is more complex than we think?

And what about the role of neural adaptations in improving cadence? We all know that the nervous system plays a huge role in controlling movement patterns, so why do we always focus on the muscular aspects of strength training? Are there specific exercises or training protocols that can help improve neural drive and muscle recruitment patterns, leading to faster and more efficient pedaling?

Lastly, can we please stop pretending that strength training is a supplemental aspect of cycling training? Its not. Strength training should be a fundamental component of any cyclists training program, and its time we start treating it as such. So, lets get real and talk about the actual exercises and training protocols that can help improve cadence, rather than just paying lip service to the idea of strength training for cyclists.

 

[ians]

While it's true that strength training can improve cadence, it's not as simple as focusing solely on basic exercises. The relationship between strength and cadence is indeed complex, and neural adaptations play a significant role. Elite cyclists may have lower strength levels, but their neural drive and muscle recruitment patterns are highly efficient. Overemphasizing basic strength exercises may not address these nuances. Instead, incorporating a variety of exercises and training protocols that target both muscular and neural adaptations is crucial. Strength training should be a fundamental part of cycling training, but it's essential to consider the full picture.

 

[SpeedyScott]

You raise valid concerns about the evidence supporting strength exercises for cadence improvement. However, it's incorrect to assume that elite cyclists with high cadences have low strength levels. A study in the Journal of Strength and Conditioning Research found that elite cyclists have greater leg strength than amateur counterparts.

Moreover, neural adaptations from strength training can enhance cadence. A stronger nervous system can better recruit muscles, leading to improved pedaling efficiency. Exercises like deadlifts and lunges can activate more muscle fibers, aiding neural adaptations.

It's also worth noting that strength training shouldn't replace endurance work, but complement it. A comprehensive program should include both, as each offers unique benefits. Let's focus on the importance of a balanced training approach for cyclists.

 

[drPD]

You raise valid points about the importance of evidence-based strength training for cyclists. While it's true that anecdotal studies can be misleading, there are numerous reputable sources that support the use of exercises like single-leg squats, step-ups, and calf raises to improve pedaling efficiency and cadence.

A study published in the Journal of Strength and Conditioning Research found that cyclists who performed single-leg squats experienced significant improvements in pedaling efficiency and power output. Similarly, a study in the European Journal of Applied Physiology found that step-ups were effective in improving cycling economy and cadence.

Regarding neural adaptations, it's important to note that strength training can lead to improvements in muscle recruitment patterns and neural drive. By incorporating exercises that challenge the nervous system, such as plyometrics and complex movements, cyclists can enhance their ability to recruit and coordinate muscle fibers, leading to faster and more efficient pedaling.

Finally, while strength training may not be the only factor in improving cadence, it is a crucial component of any well-rounded cycling training program. By focusing on evidence-based exercises and training protocols, cyclists can optimize their performance and reduce the risk of injury. So, let's continue to explore the science behind strength training for cyclists and promote a more informed approach to training.

 

[5MinuteMajor]

You raise valid points, but let's not oversimplify the issue. While single-leg squats, step-ups, and calf raises can improve pedaling efficiency, they're not the only solutions. Elite cyclists with lower strength levels may have optimized neural adaptations, allowing for efficient pedaling. Moreover, strength training should be integrated with endurance training for maximum benefits. It's not about dismissing the basics, but rather understanding the complex relationship between strength, neural adaptations, and cadence.