June 13, 2024

Cycle Smarter, Not Harder: How Eccentric Workouts Can Improve your Cycling

If you’re a cyclist looking to boost your endurance, improve power output, and build stronger muscles, eccentric training might be your secret weapon. While concentric contractions (muscle shortening) get most of the attention, it’s the eccentric phase (muscle lengthening under tension) that holds a hidden power for cyclists. At InstaPhysique, every exercise we do incorporates intentional eccentric training during our Megaformer classes. This will help you maximize your cycling performance and overall fitness.

What is Eccentric Training?

Eccentric training involves exercises where your muscles lengthen while resisting a force. Think of the lowering phase of a squat, the downward motion of a push-up, or the resistance you feel in your quads when pedaling downhill.

The Science Behind Eccentric Muscle Growth

Eccentric contractions create more microscopic tears in your muscle fibers than concentric contractions. While this might sound counterintuitive, these micro-tears actually trigger a powerful adaptive response. When your body repairs these tears, it rebuilds the muscle stronger and more resilient.

Why Eccentric Training Benefits Cyclists:

  • Increased Strength and Power: Eccentric training has been shown to increase both muscle strength and power output, essential for tackling those challenging climbs and sprints.
  • Improved Muscle Endurance: By training your muscles to work harder for longer under tension, you’ll enhance your stamina and reduce fatigue during long rides.
  • Injury Prevention: Eccentric contractions can strengthen tendons and ligaments, making them less prone to overuse injuries.
  • Metabolic Efficiency: Research suggests that eccentric training can improve your muscles’ ability to utilize oxygen, enhancing your overall endurance.

How InstaPhysique Supports Your Cycling Goals:

Because of the unique springs on the Megaformer, our classes incorporate SLOW eccentric training in every exercise – from slow and controlled lunges to boost your hamstrings, to challenging planks to strengthen your core. By working your muscles eccentrically through their full range of motion, we build strength, stability, and resilience that translates directly to improved cycling performance.

Come discover your increased power through eccentric training for yourself – Book your Megaformer class in Sacramento or Roseville

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