The Crucial Role of Strength Training for Cyclists

Every cyclist craves that extra edge, whether it's conquering challenging terrains, outpacing the competition, or securing a coveted KOM/QOM. Surprisingly, the often-overlooked key to achieving these gains lies in a realm frequently neglected by cyclists – strength training.

Strength training is likely the missing link to making those gains. ⁠ Research has shown strength training twice a week over 12 weeks improved nearly every measure of cycling performance, so by neglecting it we are leaving a lot on the table.

Strength training facilitates muscle fibre adaptions

Adaptions occur in both aerobic and anaerobic fibres with strength training. This improves cycling economy to better handle long hard rides and the ability to save more strength for final sprints. ⁠It also assists our ability to ride longer and faster without fatigue. ⁠

Strength training improves power

Being able to generate power is important when accelerating, climbing and sprinting. It is what enables you to close the gap and not get dropped on group rides and produce the speed needed for racing.⁠ Strength training improves the maximum force you can generate during a sprint. It also increases your ability to lift your sustainable power with the same cardiovascular output. When correctly programmed strength training does not increase body mass highlighting benefits for improving functional threshold power (FTP) ⁠

Strength training leads to better efficiency⁠

During cycling some muscles activate, some stabilise and some work to a lesser degree. Strength training helps fine tune the coordination of these muscles. Muscle fibre adaptations that occur in strength training improve aerobic capacity, improve power output with less effort and increase time to reach exhaustion. This improves cycling efficiency and translates to better performance on the bike.⁠ Research also shows improvement in pedal stroke effectiveness with 14% of negative torque being wiped out, also contributing to better efficiency.

Strength training reduces injury risk

Cycling is repetitive and linear in nature. Adding strength training brings a balanced approach to muscle development and improves tendon and bone strength. This reduces the risk the risk of overuse injuries and the risk of fracture if crashes occur.⁠ ⁠

So, why leave performance gains on the table when the solution is within reach? It doesn't matter how much experience you have on the bike. Studies show strength training can be effective for everyone. Whether you're aiming to enhance power, endurance, or efficiency on the bike, incorporating strength training is the game-changer you've been missing. Not only can you make improvements, but you can maintain them when you reduce your training to once per week, which is important when you can’t get out on the bike or over the racing season when time on the bike is a priority.

If you're ready to crush your cycling goals, get in touch and our experienced Exercise Physiologists can tailor a strength program specifically for you.

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