Although cycling involves mid-range movements of the leg muscles and static contractions of the upper body muscles, it is beneficial to perform full-range strength exercise. For performance purposes it may be acceptable to do part-range movements, but for safety purposes it is advisable to do full-range movements. Weakness in the ends of the movement range may reduce joint integrity and increase the injury risk.

Cyclists should perform rotary exercises, such as leg extensions, from the fully stretched position to the fully contracted position. However, pressing movements, such as leg presses, should end just short of the lock-out position. Locking out the knee joint against heavy resistance increases the potential for injury and is best avoided.

In my experience with cyclists and triathletes, stronger muscles lead to better cycling performance. Because every pedal revolution requires a certain percentage of maximum leg strength, more strength is of considerable advantage. After strength training, many of our cyclists are able to use higher gears at the same pedal frequency, thereby increasing their road speed.

When developing a sensible strength training program, I recommend that cyclists carefully consider the following exercise guidelines:

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA., and author of several books including the new releases Building Strength and Stamina and Strength Training Past 50.