Strength training tips to get you Bike Fit and reduce your risk of injury
Biking is an increasingly popular recreational activity with significant potential for injury.
Any injury is concerning as it can negatively impact a person’s quality of life and increase the risk of a second injury.
Research has shown that increasing specific physical fitness and strength can decrease the risk of injuries.
Banff Sport Medicine Physiotherapist, Jacob Carter, recommends the following exercises and overall program to get you ready for the biking season.
Warm Up (5 – 10 min)
Goal: Muscle mobility and control (10 reps each side)
- Spider lunge stretch (targets hip flexor, glutes, calves, thoracic spine, shoulder)
- Single leg hip hinge (glutes, hamstring and balance)
- Standing pigeon stretch (glutes and balance)
- This stretch can also be modified to use a table / bench
- Release or strengthen individual problem areas (e.g. thoracic mobility, tight hips etc)
Here are some other ideas for a 5 min pre-ride warm-up
Primary Strength (40 min)
Goal: Build strength in muscles primarily used in biking
- Half back squat (90 degree depth) – barbell or smith machine
- Bent over barbell row – barbell
- Kickstand deadlift (barbell, dumbbell)
- Chest press (elbows at 45 degrees) – barbell, dumbbell, elastic band, push up
- Step up – barbell, dumbbell
Some other ideas for strength training
Accessory Strength (10 min)
Goal: Build strength in ‘accessory’ muscles used in biking (e.g. core, hamstrings)
- Front plank with progressions
- Hamstring curl variation
- Beginner side plank or with variations
Learn how to somersault
Goal: Help protect yourself when falling of your bike!
Practice tucking in your head and somersaulting forward, slightly left and slightly right.
Get some more tips on how to fall off your bike here.
A basic training program
Prepare for Training
2 – 3 X per week for 4 weeks
Light load (40-60% 1 RM*) progressing to moderate (70-80% 1RM)
3 – 5 sets per exercise
15 reducing to 10 reps per set
1 min increasing to 2.5 min rest between sets
Accessory Strength: 2 sets to fatigue
Base Training
2 – 3 X per week for 4 – 6 weeks
Heavy load (85-95% 1RM)
3 – 4 sets per exercise
5 reps per set
3 min rest between sets
Accessory Strength: 2 sets to fatigue
Maintaining the Base & Focus on Bike Fitness
1 x per week for the remainder of your season
Moderately heavy load (60-85% 1RM)
2 sets per exercise
8 reps per set
1.5 min rest between sets
Accessory Strength: 2 sets to fatigues
*1RM = one-rep max = the heaviest weight you can lift once
WATCH our Bike Ready presentation
Expert Contributor
Jacob Carter, Physiotherapist, Banff Sport Medicine
