Strength Training for Cyclists
For years, many endurance athletes have believed that resistance training leads to excessive hypertrophy and weight gain, negatively impacting performance. However, recent research suggests that strength training plays a crucial role in enhancing endurance performance, particularly in improving anaerobic power by up to 9%, endurance capacity, and neuromuscular function (Reuter, 2025 & Mujika et al., 2016). Please check out NSCA’s Book on Developing Endurance as there are many studies and performance measures notes.
A recent survey indicates that 54-62% of endurance athletes incorporate structured strength training into their routines (National College of Sports Medicine Book, “Developing Endurance“).
Top cyclists, including three-time Tour de France champion Tadej Pogacar, integrate strength training even during the season. Listen HERE to his thoughts on strength training.
How Strength Training Benefits Endurance Athletes
There is often confusion about how strength training complements endurance training. Off-season and in-season strength work have distinct demands and should be structured progressively to peak at the right time. The goal is to enhance strength and power without compromising endurance performance on the cycle through a yearly periodized strength and power routine. The more muscular strength and power an individual has can greatly improve cycling pedal power and time to exhaustion.
Effective Strength Training Methods
The most beneficial strength exercises for cyclists involve free-weight, multi-joint movements such as squats, deadlifts, bench presses, and upper body rowing exercises like pull-ups and chin-ups. The glutes, quadriceps, and hamstrings are particularly crucial as they drive power output. Lactate threshold and force generation are also huge for individuals who strength train (Haff, GG & Haff EE, 2016).
Step 1: Warm-Up
A proper warm-up prepares the body for training and supports overall mobility.
Why is mobility important for cyclists?
Cyclists often maintain a rounded and flexed posture in the upper back, neck, shoulders, and hips. Improving mobility in these areas can enhance movement quality and performance. Check out an example of a daily mobility routine designed for cyclists:
Step 2: Strength Training
An effective strength program for cyclists should include:
- Glute activation exercises (Big muscle groups early in the workout to ensure maximal force output and proper form).
- Multi-dimensional core work (early in the session or super setting main strength exercise)
- Upper body exercises to counteract the forward-leaning posture of cycling
Power exercises should be incorporated early in the workout after mobility and activation work. Effective options include:
- Clean pulls (barbell or kettlebell)
- Kettlebell swings/snatches
- Plyometrics (box jumps, broad jumps, vertical jumps, etc.)
Repetitions, Sets, and Intensity Guidelines
General Strength (Recreational Cyclists):
- 1-2 sessions per week
- 2-3 sets of 10 reps of 3-4 multi-joint exercises
- Focus on progressive muscle endurance and strength gains
More competitive and elite cyclists who are looking for performance may adhere to the same principles in addition to listening to his/her body. A few factors that can affect training volume:
- Advanced Strength athletes who have been training for at least 1-3 years may keep up with higher volume work during season and out of season. Recovery is a big factor in determining adjustments in volume and intensity, especially in-season.
- Intermediate-level strength athletes who are cyclists who have been training for less than 1 year may have to cut down a bit on volume and intensity, especially in-season.
Performance-Oriented Strength (Off-Season):
- 2-3 sessions per week
- 3-4 sets of 5-8 reps of 3-4 multi-joint exercises
- Incorporate power exercises towards the pre-season
Pre-Season & In-Season Strength Training:
- 1-3 sessions per week
- 2-3 sets of 3-5 reps of 3-4 multi-joint exercises
- Low-volume plyometrics
- Keep rest periods between sets at 1-3 minutes to minimize fatigue
- Limit eccentric work to prevent excess muscle soreness
- Leave 2-3 reps in reserve to manage fatigue during increased riding loads
Sample Weekly Strength Training Schedule
Monday: Rest
Tuesday: Morning ride & evening strength session (6-10 hours between sessions)
Wednesday: Evening ride
Thursday: Strength session
Friday: Rest
Saturday: Ride
Sunday: Ride
Off-season may include another strength training session in addition to lowering riding volume on another day of the week. Off-season strength training may be a good idea to build up hypertrophy, strength and ensure bone mass development.
Strength Training’s Role in Cycling Performance
Many athletes report fatigue from integrating strength training into their cycling program. However, when programmed progressively, strength training can enhance rather than hinder performance by:
- Improving cycling economy
- Increasing velocity and power at VO2 max
- Lowering heart rate at sub-maximal intensities
- Delaying fatigue onset
Additionally, research confirms that resistance training does not negatively impact VO2 max, lactate threshold, or body mass (Haff, GG and Haff, EE, 2012).
Maximizing Strength Training Efficiency
The most effective strength training for cyclists includes free weights and plyometrics, emphasizing progressive overload within a structured annual training plan. Exercise selection and volume should be optimized to prevent excessive fatigue during peak cycling periods (Bastiaans et al., 2001 & Aagaard et al., 2007).
Recommended Strength Volume:
Off-season: 2-3 sessions per week, 3-4 sets of 10-12 reps, tapering to 3 sets of 5-8 reps.
Pre-season/in-season: 1-2 sessions per week, adjusting volume based on race schedules. Use 2-3 sets of 3-5 reps with moderate to high resistance.
Conclusion
By integrating strength training strategically, competitive cyclists can improve performance, reduce injury risk, and sustain higher power outputs throughout their training and racing seasons. Strength and power training seems to be a winning combination throughout the whole training cycle for athletes.
References
Aagaard P, Bennekou M, Larsson B, Andersen JL, Olesen J, Crameri R, Magnusson PS, Kjaer M (2007) Resistance training leads to altered fiber type composition and enhanced long-term cycling performance in elite competitive cyclists. Med Sci Sports Exerc 39:S448–S449 abstract
Bastiaans JJ, van Diemen AB, Veneberg T, Jeukendrup AE (2001) The effects of replacing a portion of endurance training by explosive strength training on performance in trained cyclists. Eur J Appl Physiol 86:79–84
Haff, GG, and Haff, EE. Resistance training program design. Essentials of Periodization. 2nd ed.Champaign, IL: Human Kinetics, 359-401, 2012
Mujika, I., Rønnestad, B. R., & Martin, D. T. (2016). Effects of Increased Muscle Strength and Muscle Mass on Endurance-Cycling Performance. International Journal of Sports Physiology and Performance, 11(3), 283–289. https://doi.org/10.1123/ijspp.2015-0405