Strength is a very important factor for sports performance. In cycling, having more strength means less relative effort at an output power level, allowing you to maintain your workload for longer. In turn, greater strength contributes to more short bursts of maximum effort, very useful when passing someone or climbing a hill.
However, gaining muscle does not mean gaining strength, so before facing a routine that hinders your cycling training, you must set your goals. Find out how to gain muscle without sacrificing your cycling workouts .
How to gain muscle without sacrificing your cycling goals
First of all, you should be aware that standard weight training can interfere with cycling . This is because you have to spend a lot of time in the gym and also recovering. Also, that the extra mass could slow you down.
It is best to reshape the muscle so that it has more mitochondrial proteins that process oxygen. In that case, resistance exercises are ideal for increasing type 2 muscle fibers as well as muscle size. To do this, you must follow these guidelines:
1. Lift weights
Although weight training can interfere with your cycling routine, it is the most effective way to build muscle. If you do resistance exercises until fatigue, you will be able to increase type 2 muscle fibers and activate muscle growth.
It is suggested to lift between 8 and 20 repetitions to the maximum point of effort each week. There will come a time when you can lift more repetitions and there it will be necessary to increase the load in the same range.
In order for weight lifting to interfere as little as possible, the best option is to do it out of season, since it is common for this type of exercise to cause muscle damage that limits performance on the bike.
2. Eat more protein
Protein is essential for gaining muscle as it is a great source of amino acids, known as the building blocks of muscle tissue. For this reason, protein supplementation is recommended to increase both strength and size of muscles.
It is advisable to consume 1.65 to 2.2 grams of protein for each kg of weight. Of course, you should avoid overdoing it, as more protein will not necessarily lead to more muscle growth. Likewise, during meals you can use your hand as a reference: serve one or two servings, the size of the palm of your hand, of foods rich in protein.
3. Eat more
If you want to gain muscle, you need to eat an additional 360 to 480 calories per day. Of course, these should be divided into foods rich in protein, non-starchy vegetables, healthy fats and foods rich in fiber. Also, to prevent these extra calories from translating into unwanted body fat gain, you should supplement it with a comprehensive training routine, such as lifting weights three or more days a week.
4. Don’t give up cycling
You can’t allow strength training to completely take you off the bike; especially when cardio exercises do not interfere with the increase in muscle mass as much as is believed.
Even outside of the extremes, a better aerobic base contributes to better strength training results, which consequently improves endurance.
conclusion
Gaining muscle without sacrificing your cycling goals will depend on how you organize your workouts. However, keep in mind that the best time to start lifting weights is when you are out of season; Also, you should start with repetitions of between 8 and 20.
In short: consume more protein, more healthy foods and, above all, don’t give up your time on the bike.
References
- Carter, K. How to Gain Muscle Without Sacrificing Your Cycling Goals. For Bicycling. [Revised November 2019].
