Strength Training for Cyclists

José Miguel Olivencia 8 min. of reading Strength Leave a comment

This article aims to convince those hesitant to do this type of strength training for cyclists, so let’s try to bust the traditional myths about these sessions.

Cycling is predominantly an aerobic sport, but if we want to maximize our performance, we shouldn’t forget strength training in our training program, as it seems to have a positive effect on a cyclist’s performance.

Over the years, strength training has gained followers, but many still hesitate to do it.

Let’s see what science says about the benefits of strength training for cyclists

Index

1 Myths about strength training for cyclists
2 Benefits of strength training for cyclists
3 Gym training
4 Training on the bike
5 Things to keep in mind
6 Conclusions
7 References
8 Related posts

Myths about strength training for cyclists

You gain weight

In cycling, we always aim to improve the power-to-weight ratio, so gaining weight can be a big drawback performance-wise. Many cyclists avoid strength training because of the fear it creates about gaining weight.

Illustration 1. Inclined leg press

It’s true that if you train like a bodybuilder you’ll gain weight, but a well-planned strength program lasting 8 to 14 weeks is linked to strength gains without mass gain or with a slight increase in muscle mass without changing total body weight (you gain some muscle and lose fat)

It takes too much time

Time is tight, and when you have it, you usually want to spend it riding because you think that’s the best way to boost your performance, but that’s not always the case.

Also, strength training should focus on key exercises that closely mimic the pedaling motion, so a well-planned strength session for a cyclist should last less than 1 hour.

Higher risk of injury

Another fear is getting injured doing gym exercises, but science says the opposite. Working out in the gym actually reduces injury risk because it strengthens bones, tendons, and muscles, which in turn stabilizes joints.

It also helps correct possible imbalances, which further helps prevent future injuries

Benefits of strength training for cyclists

In cycling and endurance sports, performance mainly depends on maximal oxygen uptake (VO2Max), the % of sustainable VO2Max over time (lactate threshold), and pedaling efficiency.

Strength training directly impacts these parameters:

On VO2Max

Although strength work doesn’t improve VO2Max, it can improve MAP when training with heavy loads. This is due to the influence of anaerobic capacity, neuromuscular characteristics, and pedaling efficiency on maximal power.

On lactate threshold

Increasing type I fibers (slow and efficient) through strength training delays activation of type II fibers (fast and less efficient), which translates to a higher power at threshold and saves glycogen and ATP.

On pedaling efficiency

Increasing maximal strength allows you to maintain a muscular load longer, since at the same load you’ll work at a lower percentage of your max, boosting muscular endurance.

The difference between those who have trained strength and those who haven’t becomes more noticeable after the 2nd hour of training or competition, with better pedaling economy, less lactate buildup, lower heart rate, and perceived effort

The table below summarizes where strength training has an impact:

Table 1. Benefits of strength training

After busting some traditional myths and learning the benefits of strength training, let’s see how a cyclist should carry it out to maximize these benefits

Gym training

Unilateral work

Strength training in the gym with heavy loads seems to improve pedaling economy and anaerobic threshold. With both legs, each leg produces less force, so it’s recommended to do exercises one leg at a time (unilateral work).

Illustration 2. One-leg inclined leg press

The peak pedaling power occurs around 90º, which equals about 100º knee angle, so exercises should be done from 90º to almost full extension

Exercise execution

It’s important to perform exercises at maximum speed during the concentric phase and slower during the eccentric phase, reducing muscle damage and injury risk.

Training periodization

To reap strength training benefits, it’s ideal to do it over 8 to 16 weeks, with 4 lower body exercises, 4 to 10 reps per exercise, and 2-3 sets with 2-3’ rest. Exercises should include the main muscles involved in pedaling and mimic the pedaling motion.

Load progression

Workload should progressively increase each session. It’s important to master the exercises technically before adding heavy loads. Remember, we’re cyclists, not bodybuilders, so 2 days a week is enough to benefit from strength training.

Keeping one gym day per week throughout the season can help maintain strength gained in preseason

Example exercise table

The table below shows an example of how to program strength training during a cyclist’s season:

Table 2. Practical application of strength training

Training on the bike

These should be maximal strength exercises, short with long recoveries. Here are some ideas to improve maximal strength on the bike:

Start from a standstill at max intensity, with a gear slightly higher than race gear, seated or standing, only the start, max 20-30 pedal strokes.
Another option is to do the same but with a lower gear to reach higher speed.

In both cases, allow enough recovery time between sets

Strength work should be as similar as possible to pedaling, and nothing is more specific than pedaling itself

Things to keep in mind

If you’ve decided to add or keep strength training in your program, keep these in mind:

Don’t start a gym strength block in peak season.
Do strength training before endurance training.
Do strength training on lighter training days.
If strength workload increases, reduce endurance workload.
Weight training improves strength, but cycling needs power (strength + speed).
Do exercises as close as possible to pedaling.
Work with single legs.
Don’t do exercises you can’t perform technically well.
Work at maximum speed during the concentric phase.
Heavy loads and low reps to maximize benefits.

Conclusions

Well-planned strength training seems to bring many benefits to a cyclist’s performance, but remember to individualize since not everyone responds the same to training stimuli

Also, it’s important to be clear about your goal, which here is to improve strength on the bike, not to become a bodybuilder. Follow the advice above but always keep the individualization principle in mind—what works for one may not work as well for another.

References

Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian journal of medicine & science in sports, 24(4), 603-612.
Rønnestad, B. R., Hansen, J., Hollan, I., & Ellefsen, S. (2015). Strength training improves performance and pedaling characteristics in elite cyclists. Scandinavian journal of medicine & science in sports, 25(1), e89-e98.
Tanaka, H., & Swensen, T. (1998). Impact of resistance training on endurance performance. Sports medicine, 25(3), 191-200.
Mathis, S. L., & Caputo, J. L. (2018). Resistance training is associated with higher lumbar spine and hip bone mineral density in competitive male cyclists. The Journal of Strength & Conditioning Research, 32(1), 274-279.
Rønnestad, B. R., Hansen, E. A., & Raastad, T. (2010). In-season strength maintenance training increases well-trained cyclists’ performance. European journal of applied physiology, 110(6), 1269-1282.
Bazyler, C. D., Abbott, H. A., Bellon, C. R., Taber, C. B., & Stone, M. H. (2015). Strength Training for Endurance Athletes: Theory to Practice. Strength & Conditioning Journal, 37(2), 1-12.
Badillo, J. J. G., & Serna, J. R. (2002). Bases de la programación del entrenamiento de fuerza (Vol. 308). Inde.
Sola, M. (2015). Entrenamiento de fuerza en ciclismo. Mundo entrenamiento. Recuperado de mundoentrenamiento.com/
Zabala, M. (2019). Asignatura Especialización de Ciclismo, Universidad de Granada.
Image 1- Lautxo (2019). Inclined leg press. Retrieved from https://www.pinterest.at/pin/446841594254459525/
Image 2 – Iberobike (2018). One-leg inclined leg press. Retrieved from http://www.iberobike.com/video-carlos-coloma-te-ensena-ejercicios-especificos-para-ciclistas-en-gimnasio/