Can cycling performance be improved by training in the gym? According to several studies, the answer is yes. Although aerobic training is fundamental for the cyclist, specific strengthening exercises for the lower limbs can help improve on several fronts.

In fact, strength training improves the economy of the gesture, as it decreases energy expenditure for the same amount of power. Increasing strength levels can lead to less fatigued legs at the end of the race, ready to play for victory in the last throws. Increasing strength levels may also allow you to improve your performance over 5′ at high intensity after 3 hours at low intensity.

To achieve this, it is necessary to work in the gym methodically and under the careful supervision of a professional, such as the head of the Training Department at the Mapei Sport Research Centre Federico Donghi, who in this episode of Cubetti di Sapere answers questions from sports journalist Giulia De Maio.

«Research suggests a training frequency of a couple of sessions a week, for a training period of at least eight to ten weeks, to appreciate improvements in the saddle. A relevant detail in training is the use of fairly heavy overloads to develop greater leg strength, avoiding body weight gain. All that remains is to take advantage of the winter break to start training in the gym and to start the new racing season with an extra gear» assures the expert from the Varese centre that so many professionals in the world of two wheels rely on.