Strength training for cyclists has taken off the last few years, with many riders hitting the weights, at least for their winter or base training. But when it comes to strength training, how you program and approach “lifting heavy” can determine whether you injure your athlete, make them too sore to ride at a high quality, or create performance gains. Strength training for sports performance and strength training for general fitness differ significantly.
Let’s look at what lifting heavy is and a few tools you can easily use with your athletes and clients to help them get better results.
The Importance of How to Lift Heavy
开始实力的学员和新教练通常会忽略学习如何提升和有效地提升和移动的重要性。尤其是在山地自行车手（通常不是重量训练的陌生人）时，学习如何正确移动身体必须在举重之前就必须出现。练习和完善这些技术通常也是必不可少的。如何an athlete performs a movement has a huge impact on whether or not it will have its desired effect.
If there is just one thing that mountain bikers and their coaches need to focus on, it’s this concept of form, and which muscles are working, while lifting.
不幸的是，专注于诸如印度板下蹲，不稳定的表面练习和手眼协调练习之类的酷炫事物（坦白说，诚实，有趣），通常是在不规则的表面上进行的。
但是，假设骑手没有花时间学习并继续完善如何移动，特别是在学习如何通过躯干创建适当的刚度的同时，同时仅从臀部和肩膀上移动。在这种情况下，它们很可能会增强运动习惯和模式的差。
Lifting fundamentals is a deep topic, and there is much more to cover beyond a short article like this. For more discussion on the area, consider listening to episodes81和82of the精明的骑自行车的人和铁人三项运动员播客。力量与运动教练Miguel Aragoncillo和我讨论了运动质量在耐力运动员力量训练中的重要性。
举重以进行山地自行车表演
我们的骑自行车运动要求我们以极其独特的方式移动，即，两脚都通过旋转轴旋转的曲柄臂连接到自行车，这不会偏转。
作为山地自行车手，我们面临着根源，岩石，车辙，表面变化以及对我们身体和自行车的需求以及吸收这些有趣且不断变化的挑战的挑战。
这些特殊的需求要求我们研究如何为客户加载他们的重力训练以满足他们的体育要求。
虽然标准approac没什么错hes to heavy strength training for mountain bikers, I’ve spent the last 15 years figuring out how to work smarter with my riders rather than training harder. What I’ve found to be incredibly useful are two specific tools. These two guidelines have proven to allow us to load the athlete’s strength training to a greater degree throughout a training day, training week and training cycle, but having far less of a negative impact on the rider via neural fatigue, mental fatigue or soreness.
Through one of these approaches, the athlete will have gotten much stronger through strength training and see significant improvements in their on-bike abilities while training less than expected. I have covered this topic in podcastepisode 117with one of my clients, who achieved better results on the bike than he anticipated.
山地自行车手举重的两种方法
- 集群集
这种培训包括直接组中短短的10秒休息时间。For example, instead of performing one single straight set of 10 repetitions with an athlete’s 10-rep maximum weight of 100kg for a front squat, they would do a cluster set of three-by-three with their five-rep maximum weight of 130kg, with a 10-second rest between each cluster of three repetitions.
这种方法允许在稍稍延长的时间内举起5rm重量的9次，而不是直接执行10rm。
这种繁重的力量训练不仅允许保留更好的技术，而且重量更大，而且还可以更好地模仿骑手拆除具有挑战性的Singletrack的实际自行车的实际自行车。
- Stage-System Training
舞台系统培训是“滴设置”的另一个名称。
这种训练方法对给定个人的技术，能力和重复范围使用了一到三组相对重的重量。这些集合紧随其后的是一到两组相同的练习，重量略小，但仍然相对较重。一个好的起点是减少了先前体重的5％-10％。
An example of this in a program would be:
Front Squats to Box with Pause2×6 @ 120kg, 2×10 @105kg
这种方法是山地自行车手和公路骑自行车者的绝对赢家。它可以使运动员的总重量更大，同时降低了由于将组织和技术推向最大的伤害风险。这将使运动员能够通过更多的疲劳代表获得更好的力量适应。按照正确的意图，它将使运动员定期暴露于运动疲劳的感觉。
骑自行车的人提升的关键考虑
Before using either of these strength training approaches, your athlete must have undergone at least two weeks of anatomical adaptation plus four to six weeks of basic hypertrophy work. This allows the connective tissue and neuromuscular abilities and the athlete’s movement technique to adapt before generating the benefits from cluster sets and stage-system training.
如果您想了解有关骑自行车表现的力量训练以及如何在训练年份为骑自行车者建立和覆盖力量训练计划的更多信息，我已经出版了一本书。My #1 Best Seller骑自行车的力量训练可作为电子书和平装本获得。
