Endurance cyclists and triathletes may think of strength training as bodybuilding, which is associated with gaining unwanted mass. Unfortunately this thinking keeps many endurance athletes from participating in a properly designed strength and conditioning program.

Functional strength training is an appropriate strength training style for endurance athletes that will not add unwanted mass. Through the use of functional training, you can expect to continuously increase your power, strength, and stability, reduce your risk of injury, increase your level of performance, all while making the most of your valuable training time.  These exercises require minimal equipment and if completed properly will leave you feeling stronger as you enter the season. Obviously strength training helps build strength, which minimizes the chance of injury, improves resistance to fatigue, and improves overall endurance.

The ability to resist fatigue can allow you to hold a set pace for longer or to increase speed over a given distance. Muscular imbalances are also improved with a properly designed functional program. Functional training will result in an improved trunk stabilization leading to more efficient movements. For example, the more stable an athlete’s core, the more efficient power is transferred from the core to the lower/upper body. A properly designed program will have a fair amount of training from all planes of movement.  Most endurance athletes spend too much time in the front to back saggital plane.  An effectively designed program will include exercises from all three planes of motion; frontal, saggital, and transverse. The program can be time efficient consisting of 30 to 45-minute sessions 2-3 times per week. Endurance athletes would rather be training outside then spending time at the gym, but the time spent is well worth it. Just like your annual race training plan, functional strength training programs also need to vary to get optimal results.

Strength training should not be performed only in the off-season. A strength program should be integrated with exercises that work on flexibility, core, balance, strength, and power in every workout. Each program is to be suited to the individual athlete's needs. Consult with someone who knows the specific needs of a cyclist or triathlete. 

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