Richyf

Is it possible to gain muscle by doing strength training whilst doing a large amount of distance on the road bike?

I am looking to get in slightly better shape through combining both strength gym workouts and cycling of all degrees of difficulty but I am not sure if the 2 are counter intuitive.

Appreciate your feedback

cplager

Cycling doesn't work out your upper body much at all (it does your core somewhat). Strength training for upper body, for example, probably won't make you a better cyclist, but may make you a healthier person (and if this is what you're going for...).

late

You can do it. In fact, try it for a while and see what you think.

I am just going to have an imaginary conversation for giggles.

Gym Rat "What the heck are you thinking? All the energy you need to build
muscle is going to be pissed away on your bike. Your size gains will go down to next
to nothing, and your strength gains will be cut way back."

Lance Junior "What the heck are you thinking? You need a real training program,
not this crazy mess. You want to ride with the big dogs, you train like the big dogs."

Seriously, it's a great idea.

Zé Apelido

Of course it's possible, although most people don't have a sense how to properly program their workout routines for optimal endurance and strength gains. You can get very strong / hypertrophy and have great endurance. Obviously, your Watts / kg ratio is going to suffer if you gain significant muscle.

cplager

This is why professional cyclists look funny. They've got powerful legs and nothing up top. And if you are a professional cyclist, this makes sense.

If you're just a regular person trying to be healthy, then strength training (even if it hurts your cycling performance) is a great idea. Getting a stronger core can help with cycling as well (and can be very important to avoid back problems).

krobinson103

You can build a pretty strong core and lower body on the bike alone. Any thing upper body will require something else. I think swimming is probably the best way to balance it. All over body workout that also uses those strong legs.

Carbonfiberboy 

No the two are not against each other in moderation. Trying to be a powerlifter and a fast cyclist is not going to work out. Trying to be a competitive bodybuilder and a fast cyclist can, though. I know a fellow who gets firsts in local natural competitions and also is a very fast long distance racer. Those are both about talents for putting on protein, having low body fat, and being capable of self-denial. He doesn't do both at the same time, though. He'll compete in one during the off season for the other. I find periodizing weight training works well with cycling. I start high rep weights in the fall, quit doing max weights about February, then increase reps, then decrease sets, then stop all together in June.