While many coaches and trainers recommend strength training for road racers and fondo participants, its often unclear which exercises are most beneficial for improving on-bike performance. Weve all heard the usual suspects: squats, lunges, deadlifts, and leg press, but are these exercises truly transferable to the specific demands of road racing and fondo riding?
Doesnt it make sense that exercises that mimic the pedaling motion, such as leg extensions and leg curls, would be more effective in improving muscular endurance and power output? Or, considering the intense, high-cadence efforts required in road racing, wouldnt exercises that target the hip flexors, such as leg raises and hip thrusts, be more beneficial?
What strength training exercises have you found to be most effective in improving your on-bike performance, and are there any specific exercises or protocols that you think are overhyped or misunderstood?
Doesnt it make sense that exercises that mimic the pedaling motion, such as leg extensions and leg curls, would be more effective in improving muscular endurance and power output? Or, considering the intense, high-cadence efforts required in road racing, wouldnt exercises that target the hip flexors, such as leg raises and hip thrusts, be more beneficial?
What strength training exercises have you found to be most effective in improving your on-bike performance, and are there any specific exercises or protocols that you think are overhyped or misunderstood?