February 8, 2018
It’s quite a normal thing where i will see or hear a comment from an athlete saying they want to be ‘stronger’ on the bike. Or even also in the swim and run. People throw the word stronger around as its a physical ‘thing’ that can be measured. Lets face it we all want to be stronger. In every area we want to be the strongest even.
My approach is this….We as coaches can prescribe more strength work, and indeed we do. 4 x 5mins at 60 cadence, or 5 x 5min seated hill reps are tools to help us deal with getting stronger. But this is contributing in one way to the cause. Another way to getting stronger is actually taking a holistic strength approach across to your riding.
When you are doing your solo aerobic rides during the week or the long ones on the weekend you should be looking for opportunities to improve your strength the whole time. (be smart if you’re with a group). If you come up to a rise, resist switching it back a gear and hold the one you are in the whole way up. When you come to a set off lights, take off in a hard gear. Put a good effort in out of the saddle for 100m. When you turn the corner, punch a few good hard strokes out of it before settling back in. When you are riding home from the next ride take the undulating way and “work the hills”.
The best riders in the world didn’t just get strong by doing strength intervals. They did the strength intervals …. PLUS they worked on being stronger the whole time they were on the bike. The best swimmers do pull and paddles PLUS they take to the open water. The best runners do hill reps PLUS they take the stairs and get in the gym.