As a coach, I have spent more than twenty years coaching professional athletes across a number of sports, and I can say with absolute confidence that improving your performance on the bike demands a holistic approach to training — including strength and weight training for cyclists. 

Endurance, strength, flexibility, and cardiovascular fitness are just a few of the components that a cyclist of any level must include in their cycling program. While it may seem daunting, there are various off-bike exercises you can easily incorporate to help you improve your performance and smash your PBs. 

In this guide, we'll delve deep and provide various strength and weight training exercises, such as lunges, squats, and core work, that can help develop the muscles needed to power through climbs, sprints, and endurance rides. 

Strength Training for Cyclists

The thought of strength and weight training has struck fear into almost every cyclist at some point in time. With the advent of social media, it’s easy to be confused by misconceptions sprouted online by so-called “expert” coaches. But the fact is, if you want to improve your performance in the saddle, weight training is “non-negotiable.”

Improving Strength

There are a number of different exercise modalities that cyclists can use to help improve aspects of their physical strength, such as:

• Improve muscle imbalances

• Develop leg strength

• Develop core strength

• Improve flexibility and Range of Motion (ROM)

• Prevent injury

The good news is that despite popular opinion, you do not need to spend hours in the gym pumping yourself up like a bodybuilder. Remember, at the end of the day, we’re cyclists, and our goal is to improve muscle strength, not look like the Terminator. 

Training Specificity

When it comes to training for cycling, the keyword is “specificity.” You're training to improve your performance on the bike, not to look better. That said, looking better is a great side benefit that comes from weight training. 

When training for strength on the bike, you want to:

• Avoid lighter weights

• Avoid higher reps and

• Avoid training to failure, which can all lead to hypertrophy and muscle growth. 

Lifting heavier weights and focusing on fewer reps are the most effective ways for cyclists to develop muscle strength while avoiding muscle mass. The key here is to gradually increase your weights, which not only helps you build strength but also reduces the chance of injury, which is the last thing any cyclist wants.  

Weight training also lays the foundation for the work that lies ahead, meaning you give yourself the opportunity to perform at your best for your next event. 

Why you should consider weight training

Now that we’ve taken a look at some of the basic foundations for weight training, it’s time to delve a bit deeper into exactly why you should consider incorporating it into your cycling training program. 

As we've seen, most cyclists (myself included) tend to spend the vast majority of their time in the saddle rather than the weight room, but adding the gym to your routine is a guaranteed way of improving your cycling performance. 

If designed and performed correctly, a weight training plan will help cyclists improve their:

• Posture

• Core strength

• Fitness

• Muscle Imbalances

• Performance

1. Improve your posture

Spending hours a day in the saddle places a significant amount of stress on your back, shoulders, and neck muscles. This can lead to lower back injury, a stiff neck, and rounded shoulders. 

By performing specific strengthening exercises, along with stretching, cyclists can significantly improve their posture on the bike, leading to a more efficient pedal stroke and, ultimately, better performance. 

2. Improve core strength

One of the most overlooked areas of the body when it comes to cycling strength training is the core; this is particularly true for newcomers. Cycling requires an incredible amount of core strength, so dedicating time on your off days to core training can do wonders for your performance. 

Focusing on your core will help strengthen your stabilizer muscles, allowing you to hold and maintain the correct posture on the bike for longer. Improved core strength also improves your overall biomechanical efficiency, especially on longer rides where fatigue can set in. 

3. Improve general fitness

While improving our performance on the bike is important, it’s equally important to improve our general health and well-being. Lifting weights or performing bodyweight exercises on a consistent basis provides several health benefits, including;

• Building muscle, increasing your metabolism

• Efficient fat burning 

• Improves your body composition

• improves your cardiovascular fitness

Besides these general health benefits, regular strength training can also help you improve your flexibility and range of motion. 

4. Fix muscle imbalances

When it comes to any repetitive sport, it’s natural for muscle imbalances to develop over time, and cycling is no different. Muscle imbalances on the bike can lead to problems such as poor technique, long-term injuries, and pain. As cycling tends to utilize our leg muscles, it’s important to focus on exercises and stretches that target the quadriceps and hamstrings. 

5. Improve Performance

Last but not least, and probably the most apparent benefit of weight training, is its positive effect on overall performance. Because weight training is subjective in terms of how much you can lift, its benefits are not only limited to those who race or make a living from cycling but beginners, too. 

If performed correctly, strength training will improve critical metrics like speed, power, endurance, and time. Yes, it’s true cycling is an aerobic sport, but don’t forget, that to ride with speed means you need to have strength, particularly through the legs and core. 

7 Best Strength Exercises for Cyclists

It’s clear that strength training and conditioning play a key role in improving our cycling performance. The next part of the equation is sifting through the hundreds of exercises out there and choosing the right ones. 

Below, I’ve outlined 7 of my favorite exercises for both legs and core while also touching on the importance of including yoga. Yes, there are many more exercises to choose from, but the ones I’ve selected will provide you with a jumping-off point to improve your strength. 

Remember, when most cyclists think of weight training, they think of training the legs, and while they’re important, don’t forget to dedicate an equal amount of time to developing your core strength. 

1. Squats

Squats are a great exercise that can help cyclists build lower and full body strength. Squats can be performed with or without weights, making them a versatile and convenient movement that can be done anywhere. 

How to perform a bodyweight squat

• Stand with your feet shoulder-width apart, hands clasped behind your head.

• Next, bend your knees and hips while keeping your core tight and back straight.

• Lower only as far as comfortably possible or until your quads are parallel with the floor.

• Now, explode back to the starting position.

• Repeat in a slow and controlled fashion. 

Target muscles 

• Hamstrings

• Glutes

• Quads

• Core

2. Lunges

Another excellent exercise, and for good reason, is lunges. Similar to squats, they are a versatile movement and can be performed using weights such as a barbell or dumbbell or my preferred method of bodyweight. Lunges are great for addressing muscle imbalances, stability, balance, strength, and flexibility. 

How to perform bodyweight lunges

• Get into a “split-stance” while keeping your feet shoulder-width apart

• Now, lunge forward, keeping your core tight and your back straight.

• Let the knee on your front leg move slightly past your toes. 

• Only go as far as comfortably as possible.

• Pause before pushing down with your heel and returning to the start.

• Repeat

Target muscles

• Hamstrings

• Glutes

• Quads

• Calves

• Core

3. Glute Bridges

One exercise that is often overlooked is the Glute Bridge. Similar to lunges and squats, glute bridges can be performed with weights or bodyweight. Single-leg glute bridges can help correct muscle imbalances, particularly through your hips, improve strength, posture, and stability, and help prevent injury.

How to perform bodyweight glute bridges

• Start by lying on a yoga mat with your palms down.

• Now, while squeezing your glutes, extend your right leg while pushing into your left.

• Next, lift your hips and keep your upper back touching the mat.

• Your leg should now be in line with your back.

• Keep your core tight to reduce injury and maintain form.

• Repeat.

Target muscles

• Lower back

• Hamstrings

• Glutes

• Core

4. Planks

When it comes to maximizing your performance, building a strong core is often neglected, especially among beginners. A solid core is critical for power transfer, stability, and maintaining correct technique and posture while in the saddle. There are several variations of the plank, so make sure you choose one that is appropriate for your current fitness level. 

How to perform a traditional plank

• Lie flat on your stomach, preferably on a yoga mat.

• Keep your feet shoulder-width apart and your elbows under your shoulders

• Now, slowly lift yourself up, keeping your body parallel to the floor.

• Hold for 30 seconds while maintaining a strong core and straight back.

• Repeat.

Target muscles

• Core

• Lower back

• Glutes

• Hamstrings

5. Russian Twists

Russian twists are a bit of a blast from the past, but in my opinion, they are still one of the most effective exercises for developing core strength. Russian twists also target your obliques, the muscles found on the side of your abs. Your obliques play a critical role in helping you maintain a strong, foundationally correct posture while riding. 

How to perform a Russian twist

• Sit down on a yoga mat with your knees comfortably bent.

• Now, move back to a 45-degree angle to the mat while keeping your core tight.

• Next, hold your arms in front while clasping your hands.

• Rotate side to side, being sure to touch your hands on the ground behind you.

• Keep your back straight and your core tight while rotating.

• Repeat.

Target muscles

• Core

• Abs

• Obliques

• Lower and upper back

6. Air Cycling

Besides lying flat on the floor, air cycling simulates the motion of cycling perfectly. Air cycling does a great job of improving flexibility and range of motion, improving balance and stability through the core, and developing strength. Air cycling is also an excellent “activation” movement that can be performed pre-ride.

How to perform air cycling

• Lie flat on your back, preferably on a yoga mat.

• Now, lift your feet into the air while maintaining a solid core.

• Next, simply mimic the cycling motion through the air.

• Ensure your back is on the mat, and keep your motions large, circular, and smooth.

Target muscles

• Core

• Abs

• Quads

• Hamstrings

• Glutes

7. Yoga 

Finally, if you’re serious about improving your performance in the saddle, you can take a leaf out of the pro’s books by incorporating yoga into your strength and conditioning program. Yoga has many benefits, including improving:

• Strength

• Flexibility

• Balance and

• Range of Motion (ROM)

Yoga also has a range of benefits that are specifically helpful to us cyclists, such as strengthening and improving flexibility through our hips and hamstrings. Yoga also helps us improve our posture on the bike, leading to better power transfer through the pedals and, more importantly, helps to reduce injury.

Building a Cycling Strength Training Plan

If you’re thinking about adding weight training to complement your cycling, then there are a few things you need to consider. Below, i've outlined some of the most fundamental yet essential aspects of strength training and cycling and answered some common questions.  

Should I Cut Down on Cycling?

If you’re looking to include strength and conditioning training in your program, there’s no need to cut back on your time in the saddle. If you’re new to weight training,  the first few weeks might be challenging in terms of muscle soreness and fatigue, but apart from that, you should be able to push through.

If you follow the practical steps outlined below, you will be able to incorporate weight training without falling victim to tiredness, soreness, and general fatigue. Remember, the cost-to-benefit ratio for weight training far outweighs the negatives. In short, you'll be well on your way to achieving new QOMs and KOMs. 

Delayed Onset Muscle Soreness (DOMs)

Delayed Onset Muscle Soreness (DOMs) is very different from “acute” soreness, which develops while performing your activity. DOMs usually start to develop anywhere from 12-24 hours after exercise and, in some extreme cases, may even be felt up to 72 hours later, depending on the intensity you trained.　

Examples of activities known to cause DOMs

• Weight training

• Cycling (climbs)

• Running

• Walking (up or down stairs)

• Jumping 

An excellent way to reduce the onset of DOMs is to gradually increase the weights you train with, as this allows your body time to adapt to the new stress it's being placed under. You should also allow plenty of time, preferably 3-4 days, before hitting the same muscle groups again.

While you'll never be able to completely train without feeling some soreness, following these steps will definitely help to mitigate and reduce the severity of DOMs. 

Expert Tip: Stretching, using the foam roller, and icing will also help to reduce DOMs symptoms. 

Which days should I weight train?

The answer to this question depends on several factors, such as your fitness level, experience, your goals, and your schedule, just to name a few. Some riders (myself included) like to incorporate weight training and riding on the same day. 

When using this approach, schedule your training for a day you’re planning a shorter or less intense ride. I recommend beginners do their weight training before the ride. This ensures you can focus on the correct technique. For more experienced riders, it can really just come down to personal preference. For example, I prioritize riding and complete any strength training post-ride. 

Another popular strategy is to incorporate your weight training on days you have no ride scheduled. This can be a good option for those looking to focus solely on gaining strength, as it allows you to dedicate your focus and energy to weight training. 

Weight Lifting for Cyclists

One area where many cyclists make a crucial mistake when it comes to weight training is training like a bodybuilder. Weight training for cycling is more about improving your functional movement and flexibility rather than just your strength.

Unlike bodybuilding, you want to avoid “repping out” big numbers like 12-15 reps, and sets of 6-8 are concrete no-nos. Rather, focus on the following:

• Reps of between 3 and 6

• Sets of 2 or 3

• Avoid training to failure 

Focusing on shorter reps and sets offers the best of both worlds because they’ll help you gain strength without inducing hypertrophy and gaining too much muscle. Just like most things in life, weight training and cycling are balancing acts.

Final Note: Avoid going to failure when weight training. Focus on maintaining correct form to maximize each exercise and reduce injury. 

Foam Rolling

Yes, I know what you’re thinking: foam rolling? It sucks. Once your muscles and pain tolerance are accustomed to it, foam rolling ends up becoming one of the most valuable tools in your strength and conditioning program. 

The first few days are a little uncomfortable, but after you push through, the benefits become apparent within a days. You can use the foam rollers to target areas specific to cycling, like you:

• IT Band

• Quadriceps

• Hamstrings

• Lower Back and even your

• Neck

Simply put, foam rolling plays a vital part in the rest and recovery phase of your training and helps to release muscle tension helping to quicken recovery. It only takes 10-15 minutes a day and is well worth it in the long run.

Stretching

Similar to foam rolling, I'm sure the vast majority of everyday cyclists neglect to perform any type of stretching. That is a big no-no. There are different types of stretching, such as passive and dynamic.

• Passive stretching is best performed post-ride

• Dynamic stretching  is best performed pre-ride

By incorporating stretching into your strength and conditioning program, you are significantly reducing your risk of injury while simultaneously enhancing your performance on the bike. It’s a win-win, just like foam rolling, and only takes 10-15 minutes daily. 

Top Tip: Trade your sofa for the yoga mat and get some stretching in while watching TV.

Rest and Recovery

One of the most overlooked components of any strength training program is rest and recovery. This is particularly true for the “weekend warrior.” I think the primary reason behind this phenomenon is that rest and recovery seem counterintuitive when it comes to boosting performance.

Just as a long ride exhausts your energy systems, so does strength training. This is why it’s critical to schedule days of lighter riding, say in zone 1, or take complete days off from both cycling and training. 

I've seen many athletes, yes, pros included, set their seasons back because of overtraining and not scheduling adequate time to refresh their bodies both physically and mentally.

Weight training works best with a flexible schedule

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