6 Strength Training Exercises for the Century Rider

More than 100 miles is a long way to sit in the saddle; there is no doubt it takes a toll on your back and shoulders. There are ways to prevent this, as strength training is a great way to prepare the body for long stints on the bike. For most century riders who put in long miles each week, it can be tough to find time to hit the gym to strength train.

However, you do not need to be in the gym for hours to see the benefits. Two 45-minute sessions are all you need. Show up at the gym with a plan and keep your rests between sets on the shorter end. Keep in mind that your body gets plenty of endurance work on long rides, so do not kill yourself doing a bunch of reps. The intensity will be greater with heavier weights, but the volume will be lower. (Volume is what you want to avoid when already cranking out a ton of mileage.)

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