Should I do high or low reps in the gym?

Chris Peden quashes a common strength and conditioning misconception

- Chris Peden

Strength training is an important component of training for cyclists, as it helps develop the bio-motor skills that underpin cycling performance. In recent years, strength training has slowly but surely grown more popular with cyclists, who have realised that it complements endurance training. As an S&C coach and cyclist, that makes me happy!

However, despite the increased research in this area, many misconceptions persist around how cyclists should train off the bike. One mistaken belief that seems particularly widespread is that, because cyclists are endurance athletes, their strength training should involve high reps so as to replicate the endurance demands of riding a bike. This is completely wrong.

It is unclear why this training myth persists, since a cursory flick through the recent research is all it takes to establish that high rep ranges went out with the ark! Whatever the reason, it is important that this error is corrected so that these riders can begin using strength training in an effective manner.

Why not high reps?

The average rider, from amateur through to professional, has years of cycling in their legs. As a result, the act of pedalling has provided all the muscular strength-endurance needed. Regardless of the gear you are in, you are always pushing against some form of resistance and, in effect, doing a form of high-rep resistance training. If you pedal at 90rpm for 60 minutes, for example, that's 5,400 repetitions - something you would never think about trying to replicate in the gym.