Strength Training for Cyclists

The implementation of ~2x strength focused sessions a week can be extremely beneficial for cyclists. Some benefits of lifting weights for cyclists are increased max power output, better stability on the bike, and increased fatigue resistance. In addition, studies have shown that strength training also increases cycling efficiency. According to the Scandinavian Journal of Medicine and Science in Sports, studies show that cyclists who regularly train in the gym use less oxygen at the same power output as cyclists who do not train in the gym. [1] The benefits of strength training for cyclists should not be underestimated, and can be effectively implemented in a cycling training program with some important ground rules.

Weight Training Ground Rules for Cyclists:

1. Timing is key.
   1. Cyclists gain the most benefits from strength training when it is implemented after cycling training on the same day. It is not recommended to do strength training on "rest days" or before cycling. (This can slow down recovery and potentially reduce performance on the bike.)
   2. ~2x strength sessions a week spending around 45 minutes to an 1 hour in the gym each time is the sweet spot.
2. Identify cycling goals.
   1. Weight training can be advantageous for riders who want to increase their sprint and explosive power. (Weight training is primarily beneficial for increasing cycling power in the range of 3 seconds to 10 minutes.)
   2. Weight training is most beneficial for Sprinters and Punchy "explosive" riders.
   3. If you are a climber or cyclist focusing on longer efforts from 3o minutes to an hour, it is recommended to focus more on core/stability rather than a dedicated strength training plan. (Pilates is a great alternative for this rider type.)
3. Focus on compound leg movements.
   1. Back squats, front squats, goblet squats, lunges, deadlifts, and plyometric exercises are all great strength training supplements to improve cycling performance. Focus on the main compound movements in the gym.
   2. Supplementary exercises like leg extensions, hamstring extensions, and various targeted leg machines are not as effective as barbell exercises.
4. Focus on small increments and increases in the gym.
   1. It is important to constantly improve and get stronger in the gym over time. In other words, do not do the same weight with the same reps and sets every week. There is no training adaptation and stimuli to this approach.
   2. Instead, make small increments and increases each workout. (For example, Week 1: 5x5 80kg; Week 2: 5x5 82,5kg; Week 3: 5x5 85kg, etc)
   3. Small increments allow the body to adapt, recover, and become stronger over time.
5. Keep reps low and relatively heavy.
   1. Rep ranges from 3 - 6 are perfect for building strength in cycling without building excessive muscle mass. Cyclists should focus primarily on this rep range.
   2. Rep ranges from 8 - 12 should be avoided as this rep range focuses on muscle growth rather than strength.