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Strength training for cyclists

Cycling / Popular

Off-bike work that makes you faster and more durable.

What coaches agree on

  • Strength train about twice a week — that's the dose most coaches converge on for real strength and power gains without leaving you too fatigued to ride well.
  • Build strength in your core and the muscles cycling barely uses, like your upper back and glutes, so your power goes into the pedals instead of leaking out through a rocking torso.
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  • Include single-leg work such as split squats, lunges, or single-leg deadlifts, since pedaling itself is a one-leg-at-a-time movement, and this also evens out the strength gap between your legs.

Common mistakes

  • Lifting heavy right before a hard ride, or riding hard right after a lifting session, leaves you flat for both — this is often why cyclists try strength training once and give up on it.