'My surgeon told me that without the muscle mass around my neck and shoulders, I would probably have died': Why every cyclist should add strength work to their training

Cyclists tend to ignore the importance of strength training, focusing only on cutting weight to enhance performance. However, a growing body of research suggests that adding muscle could actually make you a better and safer cyclist. Muscle mass around the neck and shoulders is crucial for preventing severe injuries in high-impact crashes, according to Chris Gibson, a cyclist who survived a hit-and-run accident after realizing the vital role of muscle mass.

The same principle applies to broken bones and torn muscles, which can be better protected by stronger muscles and denser bones. Moreover, resistance training helps maintain bone mineral density, countering the natural loss that occurs with age, reducing the risk of osteoporosis and sarcopenia. Contrary to popular belief, cyclists do not need to bulk up to benefit from strength training.

Instead, the focus should be on improving the function and capacity of existing muscles through fewer reps at heavier weights, enhancing muscle efficiency. The key is to concentrate on fundamental movements like squats, hip hinges, pushes, pulls, and stability exercises, employing proper form and minimal fatigue. Professor Edward Giovannucci, leading a study published in the British Journal of Sports Medicine, found that regular resistance training significantly lowers the risk of premature death from all causes, including cardiovascular diseases and cancer, which holds true even for committed endurance athletes.

This indicates that adding strength training to a cyclist’s routine can provide additional health benefits beyond just improving performance.