Nautilus Strength Training for Cyclists

March 28, 2016

Think Nautilus Schwinn Education

Arthur Jones, NautilusIn a recent article discussing the importance of strength training for effective road cycling and indoor cycling (IC), Dr. Wayne Westcott, describes cycling as an excellent exercise for cardiorespiratory endurance, weight loss, and development of a strong musculoskeletal system.

Schwinn Education Cyclists

The Nautilus Strength Cycling program features a comprehensive strength training program that includes upper and lower body exercises to power the legs and maintain proper torso position through the pedaling movement.  Based on Arthur Jones discovery of muscle weakness at the ends of the movement range, Mr. Jones’ Nautilus training principles, adopted by the American Academy of Sports Medicine, emphasize slow controlled movement through a full range of motion. In numerous studies, Mr. Jones proved and discussed how Nautilus training techniques not only improve sports performance but also reduce overuse injuries.

Dr. Westcott says, “Cycling involves only concentric muscle actions, in which the leg muscles shorten against the resistance provided by the pedals, and isometric muscle actions, in which the trunk, torso, and arm muscles contract statically to maintain a relatively unchanging body position. Strength training is an excellent complimentary activity because it provides not only concentric and isometric muscle actions, but also eccentric muscle actions (muscles lengthen against the resistance during lowering movements), which are so important for developing and maintaining a strong musculoskeletal system.”


Dr. Westcott notes that the Nautilus Strength Cycling program exercises do not simulate cycling movements as it is impossible to perform hip, leg and back strengthening exercises at the same rate as pedaling cadence. However, the program uses rotary exercises, such as the Nautilus leg extension with special focus on proper technique, and pressing movements including the leg press with special care to not lock out the knee joint.” Dr. Westcott concludes, “Although the involvement of the thigh and lower-leg muscles in cycling is the source of the power stroke, the role of the triceps, front of the shoulders, and lower back muscles in maintaining the torso position is sometimes overlooked.  In addition, the upper-back and chest muscles provide stability for the upper-arm position, and forearm strength allows a firm grip on the handlebars.”

Anatomy and range of motion are key ingredients of Schwinn Cycling Instructor Certification and one of many world class educational components provided by Schwinn Education,


Back to Schwinn News

Back to Nautilus News

Back to NGJ Brand Promise Series

Back to NGJ Education

Back to NGJ Press