Pedal Quadrant-Specific Strength and Conditioning Considerations for Endurance Cyclists

Abstract

ABSTRACT The performance-enhancing effects of strength training on cycling are well documented with findings from research, demonstrating resistance training with heavy loads conducted 2–3 times per week for at least 8 weeks can improve power output (maximal and submaximal), extend time to exhaustion, and reduce completion time for set distances, while not adding to the total body mass. Despite the evident benefits of strength training, there remains a lack of consensus regarding the most effective exercises to enhance endurance cycling. This uncertainty is evident when considering movement-specific exercises to enhance dynamic transfer to cycling. A range of lower-limb exercises involving hip, knee, and ankle flexion and extension seems to enhance cycling performance more so than static or single-joint exercises. These improvements may be attributed to enhanced coordination and improved pedaling technique. This study presents 5 strength training exercises designed to target cycling pedaling quadrants and replicate the unilateral opposing nature of cycling (simultaneous flexion and extension of the legs) to enhance transfer from weight room-based strength training to the bike. These exercises are presented in example programs alongside established “traditional” exercises that may be used to guide the development of strength training for cyclists.