Key Points
- During the off-season, strength training can significantly enhance cycling power output. Research has shown that following a structured program can lead to a 5-8% increase in peak power.
- Despite common misconceptions, proper resistance training will not make cyclists bulky. Instead, it improves muscle recruitment efficiency and prevents imbalances.
- For the best results, cyclists should strength train 2-3 times a week during the off-season, focusing on compound movements like squats and deadlifts.
- MTI’s cycling-specific strength programs help riders develop functional strength without compromising endurance capabilities.
- Progressive overload and periodization are critical for cyclists’ strength development. The most significant gains typically occur during the 8-10 week off-season training block.
Do you want to crush those climbs and sprint finishes next season? The secret might not be on the bike at all. The off-season is the perfect time to address the strength deficits that are holding back your cycling performance. MTI’s approach to cyclist-specific strength training has helped thousands of riders transform their power output while maintaining the lean physique needed for optimal performance.
The off-season is your best opportunity to build strength. With less riding and no upcoming races, you can focus on the resistance training that gets left out during the racing season. A well-planned strength program doesn’t just make you stronger – it makes you a more well-rounded, resilient athlete who can handle more training without getting injured.
Quick Overview
This all-inclusive guide looks at how cyclists can use off-season strength training to significantly boost performance. We’ll look at the scientific reasons behind strength changes for endurance athletes, give a progressive training structure, list the best exercises, and describe how to change these gains into on-bike performance when the racing season starts. Whether you’re training at home or in a gym, you’ll find out exactly how to do strength training without hurting your endurance abilities.
Why Off-Season Strength Training Makes Better Cyclists
The old-school cycling mantra of “just ride more” leaves a lot of potential improvements untouched. While endurance training does a great job of building your aerobic system, it doesn’t do much to improve muscular force production—a critical part of cycling power. Study after study shows that cyclists who add structured strength training to their routines perform better in terms of economy, time-to-exhaustion, and sprint capabilities than cyclists who just ride.
The timing of the off-season is especially important. With less riding, your body can recover more effectively from strength workouts, allowing for the right adaptation without the interference effect that happens when you’re trying to increase both strength and endurance at the same time. This seasonal approach also stops the strength losses that usually happen during the competitive season when riding volumes go up.
Strength training is crucial for cyclists because it helps correct the muscular imbalances that are a common side effect of the sport. Cycling tends to overwork some muscles while leaving others underdeveloped due to its repetitive, limited-range movements. This can limit a cyclist’s performance and increase the risk of injury. A well-rounded strength training program can help correct these imbalances, resulting in a more balanced, stronger, and less injury-prone athlete.
“Strength Training Moves – Tonal” from tonal.com and used with no modifications.
Understanding the Science of Strength Gains for Cyclists
When it comes to cycling, sustainable power output is the name of the game. It’s all about how much force you can repeatedly apply to the pedals over a certain period of time. Sure, endurance training can help your body fuel this effort in an aerobic way. But strength training takes it a step further. It increases the maximum force that each muscle contraction can produce. That means that with every pedal stroke, you have the potential for higher power. This can be particularly helpful during high-force moments, such as climbs and sprints.
Why Strength Training Boosts Power Output
Despite popular belief, the primary way cyclists gain strength is not through muscle hypertrophy (increasing muscle size), but through neural adaptations. Proper strength training teaches your nervous system to recruit more muscle fibers at once and to coordinate them more efficiently. This improves what’s known as “neuromuscular efficiency,” or your ability to use your existing muscle more effectively.
According to a study in the Journal of Strength and Conditioning Research, well-structured strength training programs can increase a cyclist’s peak power output by 5-8% without adding any significant weight. The gains were attributed to better muscle fiber recruitment and improved force development rate, not muscle bulk that could affect climbing performance.
Furthermore, strength training can help you convert muscle fiber types. Endurance cyclists typically build slow-twitch fibers, but with specific resistance training, intermediate fibers can develop more fast-twitch characteristics. This improves your ability to generate power for climbs and sprints without losing endurance.
How Muscle Balance Can Help Prevent Injuries
It’s no secret that cycling can lead to certain muscle imbalances that not only increase your risk of injury, but also limit your performance. For example, your quadriceps often become much stronger than your hamstrings. Additionally, the forward-leaning position you maintain while cycling can weaken your core stabilizers and tighten your hip flexors. If you don’t address these imbalances, you may start to experience knee pain, lower back problems, and less power when you’re pedaling.
Here are some common issues that cyclists may face:
- Knee tracking issues due to imbalances between the quadriceps and hamstrings
- Reduced power and stabilization caused by weakened gluteal muscles
- Restricted full hip extension power due to tight hip flexors
- Back pain and compromised power transfer caused by a weak core
- Handling and comfort issues caused by upper body imbalances
How Strength Phases Can Optimize Hormone Production
Strength training can create a hormonal environment that is beneficial for overall cycling performance. Testosterone and growth hormone, both critical for recovery and adaptation, are released during resistance exercise. These hormones can be elevated for 24-48 hours even after moderate strength sessions, enhancing your body’s ability to rebuild stronger after all training, including your endurance rides.
When you’re not cycling as much during the off-season, it’s even more crucial to take advantage of these hormonal benefits. As the amount of cycling decreases, many cyclists see a decrease in these hormones that enhance performance. Regular strength training can counteract this effect, keeping the hormonal environment optimal even when you’re not cycling as much. This can help maintain muscle mass, support bone density, and keep your metabolism healthy when you’re cycling less.
“Most cyclists don’t realize they’re leaving significant performance gains on the table by skipping strength work. The hormonal benefits alone make it worthwhile, even if power development wasn’t a factor.”
Setting Up Your Off-Season Strength Schedule
The perfect off-season strength program balances adequate stimulus for gains without compromising recovery or interfering with maintenance rides. For most cyclists, 2-3 strength sessions per week provides the optimal frequency. This allows for 48-72 hours between sessions, ensuring proper recovery while still providing enough stimulus for adaptation.
It’s vital to plan your strength training sessions around your maintenance rides. Ideally, you should leave at least 6 hours between strength training and intense cycling, and longer recovery times between leg-focused strength training and difficult rides. Many cyclists find that they can combine upper body/core days with easier endurance rides, while lower body strength days are best followed by a full rest day or very light recovery spin.
Don’t forget that strength training doesn’t just tire out the muscles you’re working on – it also fatigues your central nervous system. This means you might feel more recovered than you actually are. To make sure you’re giving your body the rest it needs, keep a training log. Track how tired you feel and how well you perform, and you’ll start to see patterns that tell you when your body is really ready for another workout.
A Sample Structured Plan Spanning 8-10 Weeks
Strength training is most beneficial when it follows a progressive structure, gradually increasing the demands placed on the body. An off-season program should ideally span 8-10 weeks, broken down into distinct phases that build upon one another. This periodized approach helps to prevent plateaus and minimize the risk of injury.
Start off with a 2-3 week phase of anatomical adaptation, using lighter weights and moderate reps (3-6) to get your muscles, tendons, and ligaments ready for more intense work. This foundation phase is especially important for cyclists who haven’t done much strength training before. Then, move on to a 3-4 week hypertrophy/strength endurance phase, using more challenging weights and 6-7 high quality reps to increase your work capacity.
During the last 4-6 weeks, you should concentrate on developing maximum strength with fewer reps (3-6) and heavier weights. This phase is responsible for the most significant neural adaptations and power development. As you get closer to the pre-season, you should reduce your volume while keeping your intensity high with 1-2 weekly maintenance sessions. These sessions will help you maintain your gains while also allowing you to devote more energy to increasing your ride volume. For best results, work with a dedicated strength and conditioning coach who can tailor a plan specifically for your body and goals.
How Much Weight Training Should You Do (Without Sacrificing Endurance)
The ideal amount of weight lifting for an off season cyclist should only be a coule of sessions per week along with some maintenance rides. The exact number will vary for each cyclist depending on current levels and goals for the upcoming season. The aim is to give you enough of a workout while also giving you the extra recovery time you need.
Combining Strength Training with Maintenance Rides
It’s important to keep up with some cycling even during the off-season, to keep your cycling-specific fitness levels up. The trick is to structure these maintenance rides so they work alongside your strength training, rather than against it. Concentrate on technique drills, moderate zone 2 endurance, and the odd bit of high-cadence work, rather than high-intensity intervals that will leave you feeling fatigued.
Usually, a week will consist of 2-3 strength training sessions and 2-3 maintenance rides, with at least one day off for complete rest. When planning your schedule, it’s important to prioritize quality over quantity in both areas. It’s better to do fewer, more intense sessions than to try to do too much and not give your body enough time to recover. Keep in mind that your body gets stronger during recovery, not during the actual training.
As you continue to build your strength, you may need to tweak your maintenance ride volume or intensity based on your recovery metrics. Keep an eye on your heart rate variability, resting heart rate, perceived exertion, and sleep quality to gauge how well your body is adapting. If these metrics show you’re overly tired, make recovery your priority over adding more training stimulus.
Boost Your Cycling Performance With These Lower Body Exercises
When it comes to building a strength program for cyclists, the focus should be on the legs and hips, which are the main power generators. While cycling builds endurance in these muscles, strength training targets different adjustments by working these same muscles under heavier loads at lower reps. This combination results in a more well-rounded athlete who can produce both sustained power and high force.
1. Squats – The Core of Cycling Strength
There’s no exercise that builds cycling-specific strength better than the squat. This basic movement strengthens the quadriceps, glutes, hamstrings, and core muscles while also improving coordination between these muscle groups. For cyclists, the depth of the squat should be at least parallel (thighs horizontal) to develop full range strength that can be transferred to the pedal stroke.
If you’re a beginner to strength training, start with bodyweight squats and concentrate on getting the form right before adding any additional weight. As you get more comfortable, you can move on to goblet squats, which are a great way to introduce weighted squats into your routine. After that, you can try front squats, and if you’re really advanced, you can do back squats. But remember, it’s always more important to do the exercises correctly than to lift heavier weights. This will help you avoid injuries and make sure the exercises improve your cycling.
Ensure that your training program includes a variety of squat exercises to enhance your cycling. Regular back squats are great for improving lower body strength, while front squats can help to strengthen your quadriceps and core stability. One-legged squat variations such as Bulgarian split squats are effective for correcting the common left/right imbalances found in cyclists, and they more closely resemble the one-sided nature of the pedal stroke.
2. Deadlifts – Enhancing Strength in the Posterior Chain
Deadlifts are a great counter to the quad-dominant nature of cycling, as they focus on strengthening the posterior chain—the hamstrings, glutes, and lower back muscles that are often underdeveloped in cyclists. This potent movement enhances force production throughout the pedal stroke and helps to correct the muscle imbalances that often result in injuries.
Romanian deadlifts (RDLs) are especially beneficial for cyclists because they work the hamstring-glute connection that is so important for strong pedaling. RDLs are different from regular deadlifts because they start from a standing position and focus on the hip hinge pattern. This change means there is less stress on the lower back, but it still helps build the backside strength that is so important for climbing and sprinting power.
If you’re a cyclist who’s new to deadlifting, it’s important to get your technique down before you start lifting heavy weights. Start by practicing with a lightweight PVC pipe or an unloaded barbell before you move on to working weights. You can increase the benefits specific to cycling by doing single-leg RDL variations. This will help you address any imbalances between your left and right sides while also challenging your balance and proprioception.
3. Lunges – Building Power One Leg at a Time
Lunges are a great way to simulate the one-sided nature of cycling, working each leg separately. This not only helps to identify and correct any power imbalances between your legs, but also improves stability in your hips and knees. The movement of lunges can also help to improve hip mobility, something many cyclists struggle with, while also strengthening your muscles throughout the full range of a pedal stroke.
For a well-rounded regimen, include walking lunges, reverse lunges, and lateral lunges. Each of these variations challenges your muscles in a slightly different way, helping you develop a more complete physique. As you improve, you can increase resistance by adding dumbbells, kettlebells, or a barbell. If you want to increase your range of motion and stability, try elevated variations (with your front or rear foot elevated).
For the most cycling benefit, concentrate on controlling the eccentric (lowering) phase of each lunge. This will help build the strength required to stabilize during the important transition points in your pedal stroke. Try to achieve a depth that results in a 90-degree bend in both knees while keeping an upright torso position, similar to your cycling posture.
4. Step-Ups – Cycling-Specific Movement Patterns
Step-ups are perhaps the exercise that most closely resembles the actual motion of cycling, replicating the hip and knee extension pattern of pedaling. This multi-joint exercise strengthens the quadriceps, glutes, and hip flexors while enhancing the coordination between these muscles. By using boxes of different heights, you can work on different parts of the pedal stroke.
Start with a box height that results in a 90-degree bend in your knee when you put your foot on top. Concentrate on pushing through the heel of the foot on the box to activate your glutes. This technique directly translates into stronger pedaling. As you get better, add dumbbells or a barbell across your shoulders to make it harder.
For the most cycling-specific workout, do step-ups and pause for a moment at the top, fully extending the hip of the leg you’re working with. This will help you build strength at the most important point, where you deliver the most power through the pedal stroke. If you’re looking for a more advanced workout, try adding in tempo variations with slower eccentric phases to help you build control throughout the movement.
5. Leg Press – Heavy Lifting Without The Technicality
Free-weight exercises are great for all-around development, but machine-based movements like the leg press let you lift heavy without the technical demands. This makes them a valuable tool for building raw strength, especially for cyclists who are new to weight training or coming back from an injury.
The leg press machine is great for cyclists because you can adjust your foot placement to target different muscles. Placing your feet higher up will work your glutes and hamstrings, while a lower foot placement will work your quadriceps. This is a great way to work on any weaknesses you may have. You can also do single-leg variations to make the exercise more specific to cycling and to correct any imbalances you may have.
“The strongest cyclists I work with aren’t just aerobically fit—they’ve developed remarkable leg strength through consistent, progressive resistance training. It’s not coincidental that the riders who can generate the highest peak power also tend to be those who take their strength training seriously.” – Roger Adams
Core Strength Exercises That Improve Cycling Efficiency
A strong core serves as the foundation for efficient power transfer from your upper body through to the pedals. Without adequate core stability, energy is wasted through excessive movement rather than being directed into forward propulsion. For cyclists, core training should focus on developing the endurance and stability needed to maintain proper position throughout long rides, rather than pursuing the “six-pack” aesthetic. Learn more about the benefits of strength conditioning for overall fitness.
Successful core training for cyclists should target all areas—the deep stabilizers, rectus abdominis, obliques, and lower back muscles. This all-encompassing method avoids the typical performance-restricting problems of back pain and poor power transfer that many riders experience, particularly during extended events when exhaustion takes hold.
While standard core exercises are beneficial, core training for cyclists should incorporate movements that mirror the demands of cycling. This implies including exercises that test stability in positions akin to those on the bike, as well as movements that build rotational strength and resistance to rotation, both of which are critical for climbing and sprinting.
Plank Variations for Better Riding Stability
Regular plank exercises help to build the isometric endurance that is required to maintain the correct riding position for extended periods. Start with forearm planks and concentrate on keeping a straight line from your head to your heels. As you get more comfortable with this, you can progress to more difficult variations that more closely mimic the demands of cycling.
Long-lever planks, where your arms are extended forward, are a bit more challenging, but they do a better job of mimicking the stretched-out position you’re in on a bike. Adding some movement, like shoulder taps or mountain climbers, gives you the dynamic stability you need for real-world riding conditions. If you’re looking for advanced training, try doing planks on an unstable surface, like a stability ball or suspension trainers, to improve your proprioception and fine muscle control.
Side planks can help build the lateral core strength that is crucial for climbing and out-of-saddle efforts. These exercises can help develop oblique strength, which is key for maintaining an efficient position when applying maximum power. You can start with standard side planks and then progress to include rotation and leg movements that challenge stability in multiple planes at the same time.
Improving Handling with Rotational Movements
Improving your rotational core strength can directly improve your bike handling skills, especially when it comes to technical descents and cornering. By incorporating exercises like Russian twists, cable woodchops, and medicine ball rotational throws into your routine, you can develop the coordinated power necessary for responsive handling in a variety of conditions.
When you do rotational exercises, you should aim to generate power from your core, not your arms or shoulders. Start with lighter weights and perfect your form before moving on to heavier weights. To get the most benefit for cycling, do some rotational exercises in positions that are similar to your riding posture, like standing with a slight forward lean or sitting on a stability ball.
Exercises that work against rotation are just as vital for cyclists. Actions such as Pallof presses train your core to fight against unwanted rotation—a key ability for maintaining efficiency when climbing or sprinting. These stability-focused exercises work well with the power-focused rotational movements, creating a balanced core development that improves overall riding performance.
Strengthening Your Lower Back to Combat Fatigue
During lengthy rides, particularly in aggressive riding stances, the lower back frequently becomes the limiting factor. Strengthening your lower back with targeted exercises can help prevent this common type of fatigue and reduce your risk of injury. Exercises like supermans, bird-dogs, and good mornings are great for directly strengthening these vital muscles.
- Back extensions – building crucial strength in your spinal erectors
- Bird-dog holds – increasing stabilization while testing your balance
- Supermans – targeting and building up the whole posterior chain
- Good mornings – developing hip hinge patterns with a focus on the lower back
- Reverse hyperextensions – focusing on the lower back with less spinal loading
When you’re working on your lower back, concentrate on controlled movements and the right technique rather than doing lots of reps or lifting heavy weights. This area responds well to time under tension, so slower tempo work can be really effective. Always keep your spine neutral throughout exercises to build functional strength that will help improve your posture on the bike.
Why Cyclists Shouldn’t Ignore Upper Body Training
Even though cycling is a lower body-intensive exercise, ignoring upper body strength can limit your performance and make you more prone to injuries. Your upper body is crucial for controlling your bike, keeping your position, and absorbing the shocks from the road. By training your upper body in a balanced way, you can improve your cycling performance and avoid the muscle imbalances that often cause pain in the neck, shoulders, and back.
Strengthening Your Pulling Muscles for Better Bike Handling
As a cyclist, you’re likely to have weaker upper body muscles because most cyclists will concentrate on core to lower body training. This can create an imbalance that not only hinders your performance, but it can also cause you to hunch your shoulders, negatively affect your posture, and increase your risk of injury. To counteract this, your upper body workouts should focus on pulling exercises to even out your muscle strength.
Horizontal pulling exercises such as rows (cable, dumbbell, or barbell) should be included in your routine to strengthen the upper back muscles that are essential for maintaining a correct riding position. Vertical pulling movements such as pull-ups, lat pulldowns, and face pulls help to build the posterior shoulder strength that is needed for long periods in the drops or aero position. For pushing movements, you should focus on exercises that enhance stability rather than building excessive size.
To make the most of your strength training for cycling, you should include unilateral exercises that test your stability and build strength at the same time. These exercises work each side of your body separately, helping to correct any imbalances and build strength that is useful for the demands of cycling.
Less Muscle Growth Methods for Cyclists
Unlike strength athletes that aim for maximum muscle growth, cyclists need functional strength without unnecessary size that could negatively impact performance. To limit muscle growth while still developing strength, focus on lower repetition ranges (7-8 reps) with enough rest between sets. This method emphasizes neural adaptations over structural changes, building strength without notable mass gain.
Another efficient method is circuit-style training, which involves short breaks between different exercises and longer breaks between circuits. This format improves muscular endurance and work capacity without causing significant hypertrophy. Keep upper body training sessions short and focused, with less overall time than lower body workouts to match the requirements of cycling. We’d recommend 1/3 upper body exercises to 2/3 lower body exercises within each circuit.
Type of Workout | Number of Sets and Reps | Rest Time | Main Goal |
|---|---|---|---|
Strength-Based | 3-5 sets of 7-8 reps | 2-3 minutes | Neural adaptation |
Endurance-Based | 2-3 sets of 12-15 reps | 45-60 seconds | Metabolic conditioning |
Circuit Training | 2-3 circuits of 8-10 reps | Little to no rest between exercises | Work capacity |
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See Cyclist Strength Training →Training Equipment: Gym or Home?
Strength training for cyclists doesn’t necessarily need to be done with expensive equipment or at a gym. While gyms offer a wide variety of equipment and professional guidance, training at home offers the convenience and consistency that often leads to better results in the long run. The best method for you will depend on your personal circumstances, preferences, and training goals.
Must-Have Gear for Home Workouts
Creating a simple yet efficient home gym for cyclists doesn’t have to break the bank. Begin with adjustable dumbbells or kettlebells, which offer flexible resistance for most basic exercises. Include a stability ball for core exercises and a set of resistance bands to increase the variety of exercises and offer different resistance levels.
If you have the room and the money, a simple power rack with a barbell and weight plates is the best all-around training solution. This setup allows you to do all the basic compound movements—squats, deadlifts, presses, and rows—that are the basis of good strength training. For those with limited space, suspension trainers like TRX systems offer a wide range of bodyweight training options that build functional strength for cycling.
Keep in mind that when it comes to equipment, quality trumps quantity. It’s better to invest in a few high-quality pieces than to amass a collection of questionable gadgets. Concentrate on equipment that allows for progressive overload – the slow increase in resistance that triggers adaptation – rather than novelty items that are soon forgotten.
Bodyweight Options for Limited Equipment
Even without any equipment, cyclists can build a lot of strength through well-structured bodyweight training. Progressive calisthenics—gradually moving through harder and harder versions of basic exercises—offers ongoing challenge without the need for external weights. Get the basics like push-ups, squats, and lunges down pat before moving on to more advanced versions.
Performing single-leg squats (pistols), decline push-ups, and advanced plank variations correctly can lead to significant strength gains. You can increase the difficulty of these exercises without needing extra equipment by adding pause reps, slowing down the tempo, or using unstable surfaces. For pulling movements, which are more difficult to train without equipment, you can do door frame pull-ups or inverted rows using a sturdy table.
- Progressions of push-ups (standard → decline → one-arm variations)
- Progressions of squats (bodyweight → jump → pistol variations)
- Variations of lunges (walking, reverse, lateral, jumping)
- Progressions of planks (standard → long-lever → dynamic movements)
- Variations of bridges for posterior chain development
How to Eat to Support Strength Gains Without Gaining Weight
Strategic nutrition can help you maximize strength development while also supporting your endurance capabilities and maintaining your optimal cycling weight. Unlike pure strength athletes, who often need to consume a significant caloric surplus to drive muscle growth, cyclists need to balance strength development with weight management considerations. This requires precision in both overall intake and nutrient timing.
When To Consume Protein For Strength Training
When you consume protein can greatly affect how well you build strength and recover. Consuming 20-25g of high-quality protein within 30 minutes after strength training is the best way to get the most out of your workout without overdoing it on calories. This is because your body is most receptive to nutrients that help repair and adapt your muscles during this post-workout window.
When you’re a cyclist who also does strength training, it’s important to time your protein intake correctly. If you’re doing both types of training in one day, make sure to have protein after each session, with a bit more after strength training. You should aim to have 1.6-2.0g of protein per kilogram of bodyweight each day, spread out over 4-5 meals to keep your muscles building protein all day long.
Keeping Track of Calories During Both Types of Training
When you’re doing both strength and endurance training, you’ll need to be smart about how you manage your calories. Instead of eating the same amount every day, try adjusting your intake based on your training schedule. On days when you’re doing a lot of strength training, eat a bit more, especially around the time of your workout. This will give you the energy you need to train hard and recover afterwards, without leading to the kind of constant calorie surplus that can cause unwanted weight gain.
When you’re training for both strength and endurance, it’s important to focus on your carbohydrate intake. You should be eating carbohydrates before, during, and after your endurance workouts, but you can cut back a bit on days when you’re only doing strength training. This helps you keep your glycogen stores up for endurance workouts, but also lets you get the metabolic benefits of occasionally eating fewer carbohydrates, which can help you burn fat and increase your metabolic flexibility.
A big issue that we see with many cyclists is that they are under-fuelled for endurance rides. For example, carb loading the day before a significant ride, carb fuelling on the bike and carb reloading post ride, are all important issues to be addressed. High level cyclists would look to consume 100-120g per hour of carbohydrates while racing.
An important consideration for any cyclist is comfort on the bike. Choosing food sources that don’t bloat or create a need for comfort breaks whilst racing is extremely important.
Supplements to Aid in Recovery
Even though your nutrition plan should be based on whole foods, some supplements can be very helpful during intense training. Creatine monohydrate is one of the most researched and proven performance supplements. It can help you recover between sets during strength training and may even improve your cycling performance during high-intensity workouts. The usual dose is 3-5g per day for female and and 7-10g per day for male athletes, taken before training. These amounts won’t cause water retention like some higher doses can.
During high-stress training periods, essential amino acids (EAAs) or branched-chain amino acids (BCAAs) can aid in recovery, especially when whole foods are not readily accessible. Tart cherry juice or extract has demonstrated potential for reducing inflammation caused by exercise and speeding up recovery between sessions. To support overall health during intense training, it’s important to get enough vitamin D, magnesium, and omega-3 fatty acids—either through your diet or supplements—to keep your immune system functioning properly and your recovery capacity at its best.
“The difference between average and exceptional recovery often comes down to nutrition timing and consistency. The cyclists who pay attention to post-workout nutrition windows recover faster and can handle higher training loads without breaking down.”
Tracking Progress: Strength Metrics That Matter for Cyclists
Effective progress tracking keeps your strength program accountable and allows for intelligent adjustments based on objective data. For cyclists, the most relevant metrics may differ from those used by strength athletes. Rather than focusing on how much weight you can lift, or reps you can do, the only truly valuable metric for a rider is an FTP test done ona turbo or Wattbike. At MTI we aim for riders to achieve improvements in performance as tested on the FTP test at key points in the rider’s development plan.
It’s also useful to keep a thorough training journal that notes more than just weights and reps. Make sure to include subjective elements like how well you performed the exercise, how tired you felt, and any changes in your technique. Fuelling notes for each training session, i.e. what you ate before, during and after, should also be included. This all-inclusive approach offers context for changes in your performance and assists in pinpointing the best training frequencies and volumes for your personal recovery ability.
Keep in mind that the path to building strength isn’t always a straight line. It’s normal to hit plateaus, experience temporary setbacks, and have moments of major progress. Incorporating deload weeks into your routine—where you decrease the volume or intensity of your workouts—can often result in supercompensation and new personal records in your next training cycle. Having a dedicated S&C coach can massively help you get through these plateaus and setbacks.
Power-to-Weight Ratio Monitoring
For cyclists, strength gains are most valuable when they improve power-to-weight ratio rather than absolute strength. Power-to-weight ratio is a measure of how many Watts of power you can generate per kilo of your bodyweight. This is normally tested over 20 minutes of sustained effort on a turbo trainer or Wattbike. Your average Watts performed over the 20 minutes is divided by your body weight in kilos to give you your power-to-weight ratio in Watts per kilo. For example if your average Watts was 320W for the 20 minute test and you weight 75kg, your power-to-weight ratio would be 4.2 Watts/kilo.
Other numbers you can look at on the bike are your 1-minute and 5-minute peak power, in addition to your gym metrics. By looking at the correlation between these power durations and your strength gains, you can see how well your strength work is translating into cycling performance. Most cyclists find that a well-designed strength program initially has the most noticeable effect on shorter power durations, with longer-duration power also benefiting as the adaptations build up.
Assessing Your Functional Movement
It’s not just about measuring your strength. You also need to regularly check the quality of your movements. This will give you a better idea of how your strength training program is affecting your overall athletic ability. Simple tests like the overhead squat assessment, single-leg balance test, and active straight leg raise can show you if you have any mobility, stability, or motor control issues that could hurt your cycling performance or increase your risk of injury.
Switching Back to In-Season Training
Switching from a focus on strength training during the off-season to in-season performance requires careful planning to keep the strength gains you’ve made while also prioritizing training on the bike. This phase usually lasts 4-6 weeks as you start to ride more and racing is on the horizon. Instead of stopping strength work suddenly, slowly cut back on volume while keeping intensity to hold onto adaptations.
Reducing Strength Training as Cycling Intensity Increases
When you start cycling more, you should cleverly cut down on the frequency and volume of strength training but maintain the intensity. This strategy helps to keep neural adaptations and strength gains while freeing up more energy for on-bike training. Start by cutting down from 3 to 2 weekly strength sessions, then eventually to 1-2 maintenance sessions as the race season gets closer.
- Weeks 1-2: Reduce set volume by 25% while maintaining weight used
- Weeks 3-4: Decrease to 2 weekly sessions with 30-40% reduced overall volume
- Weeks 5-6: Transition to 1-2 weekly maintenance sessions focusing on key movements
- In-Season: Maintain 1 condensed full-body session weekly to preserve gains
During this transition period, prioritize quality over quantity in your strength work. Focus on compound movements that provide the greatest transfer to cycling, eliminating accessory exercises that create fatigue without substantial performance benefits. Maintain heavier loads (80-85% of your peak weights) but with reduced sets to preserve strength while minimizing recovery demands.
During the transition phase, strategically time your strength sessions. Maximize recovery by scheduling them after hard cycling days or immediately before rest days. To avoid compromising training quality and adaptation due to residual fatigue, don’t schedule strength work before key quality riding sessions. Your expert MTI coaches will tailor your training plan to go into the season to help you keep your off season gains and reach your racing goals.
Keeping Up Your Gains
You should aim to keep your in-season maintenance sessions short, targeted, and effective. A single weekly full-body session of 30-45 minutes can help you to keep up most of your strength gains while still allowing you to focus mainly on your cycling performance. You should include 1-2 exercises each for your lower body, core, and upper body in these sessions, focusing on compound movements that give you the most bang for your buck.
Why You Should Consider Hiring A Strength And Conditioning Coach For Cycling
Although it’s definitely possible to see results from strength training on your own, hiring a strength and conditioning coach who specializes in cycling can often speed up your progress and eliminate a lot of guesswork. A coach can provide you with expert advice on which exercises to do, how much weight to lift, and how to perfect your form, all with the goal of improving your cycling performance, not just your overall fitness.
“The biggest mistake I see cyclists make with strength training isn’t lack of effort—it’s misdirected effort. They either train like bodybuilders, focusing on isolation and aesthetics, or like powerlifters chasing absolute strength. Effective cycling-specific strength training follows different principles entirely.”
Professional guidance becomes particularly valuable when addressing individual limitations or working around injuries. A qualified coach can identify mobility restrictions, movement compensations, and imbalances that might not be apparent to the athlete, then design corrective strategies to address these issues before they limit performance or cause injury.
Regular coaching can provide the accountability that often leads to better consistency, which could be the most important factor in successful strength development. Regular check-ins, technique assessments, and program adjustments based on progress and feedback can provide a structured approach that usually gives better results than independent trial and error.
Coaching is a huge benefit for athletes who are pressed for time as it ensures that their training is designed to be as efficient as possible. A good coach will focus on exercises that will have the most impact on cycling performance and cut out any unnecessary work that only serves to create fatigue without any corresponding benefits. This focused approach makes it easier to sustain strength training alongside a demanding cycling schedule.
Personalized Training Program Based on Your Abilities and Objectives
General strength training programs often do not cater to the unique requirements of each cyclist. A competent coach will evaluate your current capabilities, past injuries, time restrictions, and cycling ambitions to create a personalized training program that caters to your specific weaknesses and areas for development.
Having a personal coach allows for a more flexible training program based on your progress and feedback. If you find some exercises to be more effective or challenging due to your unique body mechanics, your coach can adjust your program instead of forcing you to stick to a one-size-fits-all program. This way, you can improve faster and reduce your risk of getting injured.
Continuous Coaching and Advice
One of the most significant benefits of having a professional coach is receiving continuous feedback on your technique and form. The right exercise technique can make a big difference in terms of results and safety, but it can be hard to evaluate your own form. Having a coach who can regularly check your technique ensures that you’re doing the exercises correctly and efficiently.
Having a coach can be a game-changer when you hit a wall or face challenges. A good coach knows when a plateau is due to not enough rest or not enough challenge, and they can tweak your program to fit. This can help you avoid the typical pitfalls of giving up on a program that’s working too soon or ignoring real signs that you need more recovery time.
It’s important not to overlook the mental advantages that come with having a professional trainer. Knowing you have a seasoned coach on your side gives you the assurance that your training plan is effective, eliminating doubt and frequent changes in routine that can often compromise consistency and results.
- Professional evaluation of movement patterns and imbalances
- Personalized programming based on individual needs
- Technical feedback and form correction
- Flexible program adjustments based on progress
- Responsibility for consistent implementation
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Common Questions
Many cyclists who are new to strength training often have similar concerns and misunderstandings. Answering these questions helps to eliminate obstacles to effective strength work and ensures the right expectations regarding results and potential challenges. For example, some might wonder about the benefits of bodyweight vs. weighted exercises for muscle building.
Keep in mind that everyone responds to training differently due to factors like genetics, training history, recovery ability, and more. Although the principles in this article are generally applicable, you may find that the details or timelines differ for you. The key to successfully building strength is to be patient, consistent, and listen to your body.
Will I get too big for cycling if I do strength training?
No, strength training for cyclists, when done correctly, builds functional strength without adding muscle mass. The endurance training that happens at the same time creates competing adaptations that limit muscle growth, and the design of the program emphasizes changes in the nervous system over changes in the structure of the body, which also prevents unwanted bulk. Most cyclists find that strength training that is well designed actually improves their power-to-weight ratio because they get stronger without gaining a proportional amount of weight and remain aerodynamic.
What’s the right weight for me to lift as a cyclist?
To develop strength effectively, you need to gradually increase the amount of weight you’re lifting. This is called progressive overload. You should be lifting weights that are heavy enough to challenge you and stimulate adaptation. For main compound movements, you should work up to weights that only allow you to do 7-8 quality repetitions. This will create the neural adaptations that are most beneficial for cycling performance. Typically, this means using 75-85% of your 5-6 rep best for working sets.
Appropriate weight is going to vary dramatically between individuals based on their training history, their technique proficiency, and their structural factors. The key indicator is maintaining proper form throughout each repetition—when technique deteriorates, the weight is too heavy regardless of the absolute load. Start conservatively and progress gradually, focusing on movement quality rather than weight lifted.
Is it okay to strength train and cycle on the same day?
Yes, you can, but strategic planning will maximize the benefits of both types of training. If you’re doing both strength and cycling training in one day, try to space them out by at least 6 hours to reduce the risk of interference effects. If you can’t avoid training on the same day with little time in between, do the workout that aligns with your current training goals and lifestyle first, when you have the most energy and concentration. It’s also important to note that you need to have a fuel compensation to make sure you have enough energy for the second session.
How fast will I lose my strength gains if I stop lifting weights?
Keeping up your strength requires much less work than building it up in the first place. For most cyclists, a single full-body workout each week during the racing season will be enough to maintain the strength gains they made in the off-season. If you stop strength training altogether, the neural adaptations will start to decline after about a week to ten days, and you’ll start to notice a decrease in strength after about two to three weeks. But the good news is that when you start training again, you’ll regain your strength quickly thanks to muscle memory.
Should I alter my eating habits when I add strength training to my routine?
When you add strength training to your fitness regimen, your body will burn more energy and require more time to recover, so you may need to modify your diet to get the best results. You might need to consume more calories, especially from protein and carbs, and you should eat these foods around the time you work out. To help your muscles grow, you should aim to consume 1.6-2.0 grams of protein per kilogram of your body weight each day. You should spread this protein intake out over 4-5 meals throughout the day. For inspiration, consider reading about a fitness journey that highlights the importance of nutrition and strength training.
When you’re combining strength and endurance training, it’s crucial to time your carbohydrate intake right. Make sure you’re eating carbs before, during, and after your endurance workouts, and also around your strength workouts to keep your performance up. As you start training more, you’ll also need to drink more water, so you’ll need to be more systematic about replacing the fluids you lose.
