Power Up Your Performance: Why Triathletes, Runners and Cyclists Need Strength Training

There is a growing body of research indicating that runners and cyclists can benefit from incorporating strength training into their training routines. Strength training refers to exercises that are designed to increase muscle strength and endurance.

Some of the benefits of strength training for runners and cyclists include:

  1. Improved power and speed: Strength training can help to increase muscle power and speed, which can be beneficial for both runners and cyclists looking to improve their performance.
  2. Reduced risk of injury: Stronger muscles and connective tissues may be less prone to injury, which can be especially important for endurance athletes who are at risk of overuse injuries.
  3. Improved endurance: Strength training can help to improve muscle endurance, which can be beneficial for runners and cyclists who rely on their muscles to sustain them over long distances.
  4. Enhanced performance: Research suggests that incorporating strength training into a running or cycling routine may lead to improved performance, as it can help to increase muscle power and endurance.
  5. Better body composition: Strength training can help to increase muscle mass and decrease body fat, which can be beneficial for both runners and cyclists looking to optimize their body composition for performance.


Intensity

The ideal intensity for developing strength in runners and cyclists will depend on a number of factors, including the individual’s goals, current fitness level, and experience with strength training.

In general, strength training exercises can be performed using a variety of intensities, and it is a good idea to vary the intensity to target different muscle fibers and provide a more well-rounded training stimulus.

One way to measure intensity is by using the repetition maximum (RM) method, which refers to the maximum number of reps that can be performed with a given weight before reaching muscle failure.

„Forget heavy, think effort!“

Continue each set until it becomes very difficult. Your last 1-2 reps should require maximum effort. I prefer to select a mid range intensity (weight) where failure occurs between 8 and 12 reps. 

Lifting duration should be consistent with good form throughout each rep. However, the range of repetition can be from 3 to 20, which may vary from exercise to exercise.

Don’t rush and rest long enough (be patient) between exercises to allow proper form for each exercise.

For general strength development, it is generally recommended to perform exercises at an intensity of 8-12 RM, with 1-3 minutes of rest between sets. This intensity is generally considered to be moderate to high, and it is effective for building strength and muscle mass.

Incidentally, it is important to strive for balance in all aspects of life, including physical activity and exercise.

Maintaining a balanced approach to exercise can help to ensure that you are getting the right mix of physical activity to support your overall health and well-being. This may include a combination of cardiovascular exercise, strength training, flexibility work, and rest and recovery.

Finding balance is also important in terms of the intensity and duration of your workouts. It is important to listen to your body and make adjustments as needed to ensure that you are not overtraining or neglecting any specific areas of physical fitness.

In addition to physical balance, it is also important to strive for balance in other areas of life, such as work, relationships, and personal interests. By finding balance in all areas of life, you can help to promote overall health and well-being.

What are really good strength exercises for runners and cyclist?


Running

Some examples of strength exercises that may be particularly useful for runners include:

  1. Squats: Squats are a great exercise for strengthening the quadriceps, hamstrings, and glutes, which are all important muscle groups for runners.
  2. Lunges: Lunges are another excellent exercise for strengthening the quadriceps, hamstrings, and glutes, as well as improving balance and stability.
  3. Step-ups: Step-ups are a good exercise for strengthening the quadriceps, hamstrings, and glutes, as well as improving balance and stability.
  4. Leg press: The leg press is a good exercise for strengthening the quadriceps, hamstrings, and glutes, as well as improving lower body power.
  5. Leg extensions: Leg extensions are a good exercise for strengthening the quadriceps, and can be done using a leg press machine or resistance bands.
  6. Calf raises: Calf raises are a good exercise for strengthening the calf muscles, which are important for running.
  7. Deadlifts: Deadlifts are a compound strength exercise that involves lifting a weight from the ground to a standing position. They are a good exercise for strengthening the lower body, particularly the quadriceps, hamstrings, and glutes, which are all important muscle groups for runners.

Examples of a regular strength training program for a runner:

warm up with 10-15mins cardio (stationary bike or running) then add 5-10mins dynamic stretches (leg swings, arm circles, lunges), body weight exercises, or and foam roller (Foam rolling can help to loosen up tight muscles and improve flexibility).

 

Workout 1:

  • Squats: 3 sets of 8-12 reps
  • Lunges: 3 sets of 8-12 reps per leg
  • Step-ups: 3 sets of 8-12 reps per leg
  • Calf raises: 3 sets of 12-15 reps
  • Planks: 3 sets of 30-60 seconds
  • Side planks rotations: 3 sets of 30sec (L,R)

Workout 2:

  • Leg press: 3 sets of 8-12 reps
  • Leg extensions: 3 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-12 reps
  • Core exercises (e.g. Russian twists, bicycle crunches): 3 sets of 8-12 reps
  • Stretching and foam rolling


Cycling

Some examples of strength exercises that may be particularly useful for cyclists include:

  1. Squats: Squats are a great exercise for strengthening the quadriceps, hamstrings, and glutes, which are all important muscle groups for cycling.
  2. Lunges: Lunges are another excellent exercise for strengthening the quadriceps, hamstrings, and glutes, as well as improving balance and stability.
  3. Leg press: The leg press is a good exercise for strengthening the quadriceps, hamstrings, and glutes, as well as improving lower body power.
  4. Leg extensions: Leg extensions are a good exercise for strengthening the quadriceps, and can be done using a leg press machine or resistance bands.
  5. Calf raises: Calf raises are a good exercise for strengthening the calf muscles, which are important for cycling.
  6. Core exercises: Strong core muscles are important for maintaining good posture and stability while cycling. Some examples of core exercises that may be useful for cyclists include planks, Russian twists, and bicycle crunches.


Here is an example of a regular strength training program for a cyclist:


Workout 1:

  • Squats: 3 sets of 8-12 reps
  • Lunges: 3 sets of 8-12 reps per leg
  • Leg press: 3 sets of 8-12 reps
  • Calf raises: 3 sets of 12-15 reps
  • Planks: 3 sets of 30-60 seconds


Workout 2:

  • Leg extensions: 3 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-12 reps
  • Step-ups: 3 sets of 8-12 reps per leg
  • Core exercises (e.g. Russian twists, bicycle crunches): 3 sets of 8-12 reps
  • Stretching and foam rolling

It is important to note that this is just one example of a strength training program for a cyclist or runner and that every individual is different. The specific exercises, sets, and reps will depend on the individual’s goals, needs, and current fitness level.

Power Up Your Performance: Why Triathletes, Runners and Cyclists Need Strength Training
Steffi Wunderle, mother of 3 and member of SG Niederwangen (Germany) took the title at the 2022 European Amateur Sprint Triathlon Championships. Proving that with determination and hard work, you can accomplish anything!