If you love riding a bike and hope to do it throughout your life, you should also be strength training.

If you’ve read about strength training before and decided it’s not for you, or even if you feel you’ve figured it all out, I hope this strength training guide can offer a fresh perspective.

Before we jump in, it’s important to note that I’m not an expert in strength training. So why should you stick around for my “non-expert” advice? 

Hedgehogs and Foxes

It’s a fair question best answered with a helpful illustration I found in the book Range- Why Generalists Triumph in a Specialized World by David Epstein. The illustration goes like this. 

Subject matter experts are like hedgehogs who burrow into a field of study, accumulating deep but narrow knowledge. 

Foxes reach beyond a single discipline, developing breadth across various topics (with the trade-off of accumulating less depth of knowledge).

Hedgehogs are specialists; foxes are generalists. 

The Perspective of a Coach

This strength training guide comes from my generalist perspective as a cycling coach and Certified Strength & Conditioning Specialist (CSCS).

In this guide, I’ve sought to connect the dots more plainly between the world of strength training and cycling, distilling what I’ve learned into a practical framework you can follow for decades.

I’ve referenced each expert opinion that has shaped my thinking. You can find a paper trail of my thoughts by following each numbered reference and then navigating to the reference section at the end of this guide.

In rare cases, strength training might not be a good fit due to physical limitations. If you’re unsure, check with your doctor.

Table of Contents

• Chapter One: Improving Health
• Chapter Two: Getting Faster
• Chapter Three: Equipment
• Chapter Four: Selecting Exercises
• Chapter Five: Understanding Intensity
• Chapter Six: The Plan
• References

Chapter 1: Improving Health

What do Father Time and riding a bike have in common? They both whittle away muscle and hollow out bone [1-3]. If you’re getting on in years, the most effective way to push back against age-related declines in your quality of life is to improve your strength [4].

If you’re young with enough foresight to plan for the future, building stronger muscles and denser bones contributes to a “physiological 401k” [5].

In addition, research suggests the larger your physiological 401k, the less likely you are to get dropped from the gene pool [6].

For young and old, overwhelming scientific evidence suggests that strength training is a non-negotiable component for optimal health and vitality [7].

The Cyclist 

Highlighting the benefits of strength training for the general population makes sense, but our cycling lives are a bit more complex. 

We’ve fallen in love with a sport that provides endless hours of impact-free adventure, competition, stress relief, and cardiovascular health, but what makes the bike an incredible form of exercise is likely to contribute to our frailty in the game of life.

Bone and Muscle

You may find it unsurprising that the best cyclists in the world suffer from losses in bone mineral density [8]. Still, the same non-weight-bearing consequences of riding extend to us mortals who spend closer to six hours a week in the saddle [3].

To further complicate the picture, we cyclists nab performance power-ups for lower mass and an atrophied upper body. As a result, any muscle deemed non-essential on a climb or found to increase frontal area is quickly carved away by hours in the saddle or feet up on the couch. 

Unhealthy Incentives

The power-to-weight incentivization structure in competitive cycling can lead to a massive disconnect between a durable body and one ruthlessly evolved to ride a bike fast.

If you’re getting paid to race your bike or are focused on short-term objectives, weakened bone, and a frail body might be an acceptable cost in exchange for more speed.

But for most cyclists christened into masterdom, or for those wise enough to forge a plan to be a savage 80-year-old in spandex, accepting frailty is a costly mistake [4, 9].

In short, if your training consists exclusively of ride time, neglecting your strength will shorten your usable life in the saddle.

The Solution

Just like the recommendations for general health, strength training is the most effective complementary exercise enabling cyclists to build a more durable mind and body capable of great moments on the bike later in life [10-14].

If you find the general health arguments for strength training unconvincing, let’s look at the evidence suggesting strength training might also make you faster.

Chapter 2: Getting Faster

While nearly any strength training is good for your health, if improved cycling performance is your goal, lifting heavy is your best bet [15, 16].

To understand why heavy strength training is preferred for performance-minded cyclists, let’s pause for a simplistic primer on the three general muscle fiber types [17].

As an endurance sport, cycling is most reliant on oxidative metabolism. The incredible aerobic potential of Type I fiber is why the best endurance athletes in the world spend hundreds of hours mainly doing low-intensity/high-repetition training (i.e., pushing relatively lightly on pedals) [18].

While long, slow distance may optimize your “low force” Type I’s [19], all that time in the saddle can have a withering effect on your “high force” Type II’s [20].

Those neglected Type II fibers are the primary target of heavy strength training routines in exercise science literature [21].

Mechanisms of Performance

So, how might getting off your saddle and spending more time in a squat rack make you faster? Let’s examine a few theories.

Heavy strength training may:

It Depends

We’ve already stated that improved health is the most compelling reason to start strength training, but what if you only care about getting faster? Should you sacrifice precious ride time for work in the gym?

How to best divide training time between the bike and gym is where cycling coaching opinions diverge; here’s my take. 

The degree to which strength training might improve your performance on the bike is likely a combination of your available training time, age, exercise enjoyment, and genetics.

To illustrate this point, I’ll evaluate four hypothetical cyclists and offer a snap judgment on whether adding strength training to their cycling will make them faster. We’ll assume each cyclist has access to equipment for heavy strength training and that total time commitment, stretched across two strength workouts a week, will be about two hours.

Again, my judgment only considers whether strength training is likely to improve their cycling performance in the short term, without concern for overall health. Here we go.

The takeaway? Improved health is a good enough reason to strength train, period. But if all you care about is getting faster and have limited time to train, make sure you’re riding enough to maximize your aerobic potential before sacrificing ride time to lift weights.

Chapter 3: Equipment

Before we lay out a detailed plan, it’s important to highlight that sustainable strength training is better than optimal strength training.

Put another way, strength training should be done consistently throughout the season [8, 16, 31]. If your strength training has never lasted more than a few months, you’ve probably left improvements in health and performance on the table. 

A “year-round” strength mandate requires a more thoughtful approach to integrating strength training with your cycling, starting with ensuring you have the proper equipment.

Equipment Options

While bodyweight or other light strength exercises can provide a starting point to improve your health, they’re not likely to support the intensity needed to develop maximal strength [16, 32].

In short, to lift heavy, you need equipment. 

That’s not to say that lighter strength exercises using kettlebells or dumbbells can’t contribute to better health, only that improvements in your cycling are most likely to come from lifting heavy [16].

Here’s how your equipment options may dictate the direction of your strength training [32].

Investing in Strength

For most cyclists, gaining access to strength training equipment requires an investment in a gym membership or home gym setup. 

I think the best option for most cyclists is to invest in a home gym where you’ll never have to waste time driving, wait your turn, or feel tempted to ego lift around others.

Check out our home gym guide for cyclists by clicking on the image.

If you find the expense of a home gym off-putting, here’s my sales pitch: The option to strength train at home will contribute more to your health and long-term cycling performance than a third bike ever will. So sell a bike, clear out some space in your garage, and make it happen.

From Home

If you’re willing to invest in home gym equipment, I have good news: you don’t need much.

Squat rack, barbell, and weight plates; that’s it.

As a result of the pandemic, options for home gym layouts have exploded. You can make a squat rack happen for any budget and in nearly any space.

Building your strength approach around a barbell isn’t just convenient; it’s your best option to address the health deficits we covered earlier.

Here’s why the barbell is the best strength training implement for cyclists.

Barbell training:

For the reasons listed above, I think barbell training is the preferred method of strength training for most cyclists [29].

Let’s get to choosing some exercises…

Chapter 4: Selecting Exercises

Before we select our strength training exercises, let’s look at a continuum of options.

Exercise Examples

Should we build our strength training around a more general or local approach? Before we choose a position, let’s recap how we got here.

1. In chapter one, we stated that improved health and durability is the best reason for cyclists to strength train.
2. In chapter two, we highlighted the necessity of lifting heavy for enhanced performance.
3. In chapter three, we shared that training at home with a barbell is the best bet for most cyclists to be consistent and consolidate year-over-year strength gains.

With the points above at the top of mind, I think the best exercises for most cyclists improve general strength that supplement the cycling motion rather than mimic it. 

Here’s a condensed list of barbell exercises that fit the bill in order of importance. Upper body movements have little relevance for supplementing the pedal stroke, but we’ve thrown them in to meet our primary goal of improved health. 

That’s it: nothing crazy or “innovative.” No single-legged, blindfolded turbo squats on a balance ball. Our primary strength training prescription is built around words like classic, old school, and simple.

Technique and Safety

Of course, “simple” doesn’t mean easy. The barbell can catalyze improved health and performance or lead to injury and months of missed ride time. 

It’s not enough to own a squat rack and barbell. An investment in the knowledge of proper lifting techniques is mandatory. 

No matter how strong you are on the bike, you can’t just “wing it” under a barbell. Thankfully, there are multiple options to ensure your technique under the bar will foster safe and efficient strength training for years to come.

Here are your best options:

1. Hire a trained strength professional

Your best option is to hire a strength professional familiar with barbell training. Nothing can match the knowledge transfer of working one-on-one with a qualified professional, offering real-time feedback on your lifting technique. 

2. Work with an online coach to analyze technique 

A newer option born of the pandemic is to work with a qualified online coach to analyze your technique via video submission. 

While this option can’t replace in-person coaching, it can be a great tool to ensure you lift as safely and efficiently as possible.

3. Self-critique with video analysis and crowdsourced wisdom

If you’re a DIY athlete, you can collect knowledge from books, YouTube, and crowdsourced video analysis on various strength training forums. 

This option will require a more significant time investment and greater responsibility for separating signal from noise. Still, if you’re driven to learn, crowdsourcing feedback can be a viable option to help build and refine your lifting technique.

We’ve made our core selection of barbell exercises—our next order of business is to highlight the role intensity plays in your strength training program.

Chapter 5: Understanding Intensity

We’ve made a case for a strength training plan built around heavy, compound barbell movements. Let’s bring more definition to what “heavy” actually means. 

Repetition Max (RM)

Most strength training plans use a repetition max (RM) for intensity prescription [7]. Here’s how the RM system works.

1. An athlete determines the maximum weight they can lift for a particular exercise.
2. Lifting loads are assigned based on a percentage of this RM.

The most significant advantage of an RM approach is precision in assigning weight for each exercise. Conversely, the biggest downside to RM is the need for frequent maximal testing. 

While lifting maximally may be appropriate for highly trained strength athletes, it doesn’t make sense for most cyclists who can significantly improve strength without increasing their risk for injury when trying to max out under the bar [29].

Rate of Perceived Exertion (RPE)

An alternative approach to the RM method for intensity prescription is to use Rate of Perceived Exertion (RPE). 

Load assignment with RPE differs from RM in that weight is determined based on a subjective perception of intensity rather than a percent of max effort. 

To bring more definition to how you might use RPE in strength training, the model of “reps in reserve” (RIR) is helpful [38].

RIR is an estimate of how many reps you think you could complete after finishing a lift. Whatever’s left in the tank gets subtracted from 10, leaving the remainder as your RPE for the rep. 

If you finish your final rep in a set and feel you could have still done two more reps (two reps in reserve), your RPE would be an eight out of 10 [38].

Here’s an example of how a coach might use RPE to prescribe intensity in a strength training plan. 

1. An athlete starts by learning and regularly recalibrating their RPE scale throughout training. 
2. The athlete “auto-regulates” by self-selecting the load on the bar to align with the prescribed RPE for the lift. 

Following an RPE system in your strength training is helpful for the same reason it works well on the bike: RPE accounts for the physical and psychological nature of effort [39], giving you the flexibility to push harder on days you feel great while granting license to hold back on days you might be dragging [40].

Making it Work

For cyclists, a more flexible approach to managing strength training intensity can be the difference between consistency under the bar and quitting strength training for good. 

RPE does well to account for life stress and carryover fatigue from the bike, but does it work to drive improvements in strength? 

A recent study raised this question by comparing an RPE-based loading strategy to the RM method. In short, using RPE to assign intensity in a strength training plan seems to work just as well as using RM [40].

Learning the Language

As a subjective language of training intensity, the effectiveness of RPE depends on the accuracy of your perception of effort [40].

In other words, the more fluent you are in RPE, the more likely you are to nail the higher intensities needed to sustain improvements in strength and cycling performance. 

Here’s how our strength training plan will use a full spectrum of RPE throughout the three strength periods of a season.

We’ve outlined our primary strength training movements alongside the language of intensity we’ll use throughout our plan; now it’s time to put it all together. 

Chapter 6: The Plan

Before we jump into the specifics of our plan, let’s pause to call attention to two essential training concepts. 

1: Nutrition Underpins Progress

If you’ve spent time on this site, you’ve read about nutrition’s role in supporting your best days on the bike; of course, many of the same sports nutrition principles for cycling apply to strength training [45].

In simple terms, you need adequate carbs and protein to fuel and recover from high-quality training on the bike or under a barbell. 

If you’re not meeting the energy demands of your training (especially after adding heavy strength work), strength and cycling performance improvements are likely to stall [46].

Review your nutrition strategy while ensuring your food choices support your training volume and intensity. 

2: Concurrent Training Requires Flexibility

Trying to improve endurance and strength at the same time (concurrently) is challenging. Here’s why:

1. Evidence suggests concurrent training can generate an “interference” effect, likely reducing your gains in strength [47, 48]. That’s a fancy way of saying that your strength progression and capacity will be blunted by all your time on the bike. If you’re comparing your strength gains to an athlete not spending hours on a bike, you’re not realistic. 
2. Conversely, fatigue from strength training can impair your cycling performance [49]. In a practical sense, training strength and endurance concurrently requires flexibility and purposeful planning. Ham-handedly forcing strength training on top of whatever you’re already doing on the bike isn’t likely to improve your cycling. 

When we acknowledge the complexity of concurrent training, we need a few strategies in our training toolbox to help us smartly integrate strength and endurance throughout a varied season. 

In our plan, we’ll divide strength training into three phases:

1. Adapt to new movement patterns
2. Build maximal strength
3. Maintain the strength we’ve worked hard to build

In these three phases of strength training, workout frequency, exercise selection, set/rep scheme, and target intensity will be tailored to meet our strength objectives while providing space to accommodate our primary performance objective of getting stronger on the bike [31].

Let’s get into the details…

Exercise Selection

Each strength training phase will draw on an alternating A/B workout structure that prioritizes five classic compound barbell movements listed below.

Click on an exercise for a detailed video explanation from legendary Sacramento strongman Alan Thrall.

1. Low Bar Squat
2. Deadlift
3. Press
4. Bench Press
5. Chin-Up

During each strength training session, monitoring your lifting technique and making refinements along the way will be crucial. 

Although your goals aren’t likely to include competing in a powerlifting meet, you should strive to refine your technique every time you get under the bar.

Developing an eye for technique refinement will not only set you up to safely build strength, but it will also make training more fun and interesting. 

Your best bet to learn proper lifting techniques is to work with a strength professional who can provide feedback via video analysis or in-person coaching. If you can’t work with a coach, plenty of other DIY can help to ensure you lift as safely and efficiently as possible.

Workout Design

You’ll quickly notice that our workout design values simplicity over complexity [34]. Here are a few key takeaways.

1. The squat forms the foundation of our strength training plan. If all you’re going to do is one exercise, make it the squat. The squat may be simple, but it’s not easy: give it respect.
2. We’ll strengthen the upper body by alternating between the press (the standing military press), bench press, and chin-up. Upper-body strength is nearly irrelevant for most cyclists but these movements are programmed to improve health, not performance.

If you don’t have access to a full barbell setup or prefer different exercises, please substitute from the list below; remember our tenants for exercise selection.

Click on any of the exercises to open up a new window with a video tutorial on YouTube.

Exercise Alternatives

	Squat	Deadlift	Press	Bench Press	Chin-Up
Barbell	High Bar Squat, Front Squat	Trap Bar Deadlift, Rack Pull	Push Press, Pin Press	Inclined Press, Varied Grip	Pull-Ups, Barbell Row
Dumbbell (DB)	Goblet Squat, DB Squat	DB Deadlift, DB Romanian Deadlift	DB Press, Arnold Press	DB Bench Press, Fly	Row, Bent Over Row
Bodyweight (BW)	BW Squat, Wall Sit	Step-Up, Pistol Squat	Arm Circles, Narrow Push-Up	Push-Ups, Dips	Plank, Side Plank

Before we move on to individual details about each phase of strength training, it’s essential to pause and evaluate how your access to equipment will shape your options in training.

The takeaway? If you plan to progress toward the Build phase of strength training, you’ll need to figure out how to get your hands on some heavy weights.

Phase Details

We’re finally ready to jump into the specifics of our strength training plan. Click on the blocks below to drill down into each phase.

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