Question: I recently purchased a set of free weights in hopes of improving cycling power and speed. But muscle soreness from squats prevented me from riding more than 12 mph for about 4 days — exactly the opposite of my goal. What did I do wrong? — Kevin N.
RBR Replies: Squats are a great way to increase cycling strength, but it takes several weeks or even months (not days) to work up to significant weight.
The first 3 or 4 sessions should be done with bodyweight only and limited to 10-20 reps. If you overdo it at all, you’ll get extremely sore — as you experienced.
Once you’ve built strength with squats, you’ll need to convert that strength into cycling-specific power. The total process takes several months and is best begun at the start of cycling’s off-season.
Form is critical also. Toes pointed forward, tuck hips, exhale on exertion. Roll out legs at end of lifting in addition to stretching
Start by doing ‘squats’ first on the bike. Start with standing drills, find a 1/8 mile long hill and stand up entire hill. As your strength improves, do repeats. Phase 2, then go to the gym.
There area multitude of media videos which guide you through the process. Off-season is the best time to incorporate strength to augment your cycling training.
https://m.youtube.com/watch?v=ymuQtR_-Loc&pp=ygUTU3F1YXRzIGZvZSBjeWNsaXN0cw%3D%3D
No matter what you do, make sure to do each leg separately since the dominant leg will always take over. I don’t do squats due to knee pain but do leg extensions, toe raises and hamstring curls all isolated and on machines at the gym. Riding is the best particularly up hills out of the saddle. Don’t uses heavy weight either. Lots of reps will do the same thing without the stress to joints. I am 73 and still riding. Be smart and consistent.
Robert