Strength Training For Cyclists

Whether you’re an experienced cyclist or just starting out on two wheels, weight training will make you a stronger, more powerful rider – as well as helping to reduce your risk of injury. If you’re new to the weights room, or unsure which exercises are most beneficial for you as a rider, here’s everything you need to know about weight lifting for cyclists.

“I ride about five times a week and also train in the gym five times a week with CrossFit and weightlifting. Strength training has definitely given me more power and stability on the bike—and it’s made a big difference when it comes to pushing through on steep climbs or longer rides. I just feel more resilient overall.”

Katrina L. - GOREWEAR employee, CrossFit enthusiast & passionate cyclist

Why Strength Training Matters for Cyclists

Cycling builds a strong cardiovascular system and leg strength. But if you want to improve your speed and endurance on the bike, it’s also important to get off the bike and into the gym. Here’s why strength training is so important for cyclists.

Performance Improvements 

Strength training for cyclists is all about developing functional strength, which translates directly into improved performance. Whether you’re an endurance cyclist, training for short, sharp sprints, or simply want to be able to enjoy days out on the bike, strength training is a must for every cyclist.

Research has shown that cyclists who incorporate structured strength work into their training plan see significant gains in power output, cycling efficiency and endurance. A 2010 study published in the Journal of Strength and Conditioning Research, for example, found that competitive cyclists who added heavy strength training three times a week for eight weeks saw a significant improvement in cycling economy (using less oxygen to produce the same power output), work efficiency (how good your body is at turning energy into pedal power), and time to exhaustion. 

That means strength training can help you to ride faster for longer while feeling less fatigued, or maintain your current pace with significantly less effort.

Reduced Injury Risk

As well as improving performance, weight training for cyclists can help to reduce the risk of injury. Cycling is repetitive, with you doing the same movement over and over again. This can create muscle imbalances and weaknesses that may lead to injury, but you can address these imbalances by doing strength training to work different muscle groups and move through different movement patterns.

Some of the most common cycling injuries, such as knee pain, lower back pain and neck pain, are often caused by weak glutes, tight hip flexors, poor core stability and poor upper body strength, but a well-designed strength program can address these issues to help you handle the demands of cycling while reducing injury risk. 

Improved Bone Health

Cycling is a non-impact sport. That’s great for bone joint health, as you’re less likely to experience the wear and tear that come with the impact of running or other sports like soccer and basketball. But there is a downside, namely that the low-impact nature of cycling doesn’t provide the stimulus needed to maintain or build bone density, something which is particularly important as we get older. 

A review of 31 studies found that adult road cyclists, all of whom train regularly, have significantly low bone mineral density compared to both athletes in other sports and non-athletes. The areas which were most affected include the lumbar spine, pelvis and hips and femoral neck.

All of these happen to be areas where breaks are common in later life. But strength training can help to improve bone density, meaning you’ll stay strong and reduce the risk of injury.

The Best Weight Training For Cyclists

Strength training doesn’t need to be complicated. You can choose to either train just using your bodyweight, or by lifting weights in the gym – or with a combination of both types of strength training. While cycling primarily uses your legs, it’d be a mistake to only train your legs – but that’s not to say you should neglect your leg exercises for cyclists. To be a stronger, faster cyclist, you need to work out your entire body. These key muscle groups should be your main focus:

• Lower body: Cycling is quad-dominant but your glutes, hamstrings and calves are working hard too – so it’s important to keep them strong in the gym.

• Core: Your deep abdominal muscles, obliques and lower back muscles need to be strong to handle your bike and maintain proper form during long rides.

• Upper body: A strong upper body (including shoulders, upper back and arms) can help to reduce fatigue and improve bike handling.

Bodyweight Exercises

Whether you’re working out at home, are short on time, traveling, or are new to strength training, bodyweight exercises are a great way to incorporate strength training into your routine without the need for lots of equipment. But even if you do regularly hit the gym, these exercises are still a great way to build strength. Repeat each exercise 8-12 times, and do four sets of this to begin with (with 60 seconds rest between each set).

• Planks: This is a basic exercise – but it works. Planks develop your core stability, essential for keeping you strong even during long rides. Start with a standard plank (in a push-up position, resting on your forearms with your body in a straight line from head to heels) and hold it for 30-60 seconds.

• Single leg glute bridges: This exercise targets weak glutes while improving hip stability, both of which are crucial for power on the bike and reducing knee pain. Lie on your back with one knee bent and foot flat on the floor and extend the other leg out straight. Then drive through your heel to lift your hips up, squeezing your glute at the top. Lower down slowly and repeat.

• Lunges: Target your quads, glutes and hamstrings while challenging your balance and stability with lunges. Step forward with one leg, lowering your hips until both knees are bent at 90 degrees, keeping your torso upright. Then push through your front heel to return to your starting position. Work one leg at a time or alternate between legs.

• Push ups: Strengthen your chest, shoulders and triceps while engaging your core with push ups. Start in a plank position with your hands slightly wider than shoulder width and your arms straight (or go on your knees if you can’t hold this position). Lower your body by bending your elbows until your chest nearly touches the floor (or as low as you can go), then push back up to the starting position.

Weighted Exercises

Using weights is a great addition to your strength training regime. For each of these, focus on 3-4 sets with 6-12 repetitions each, using a weight that feels comfortable for you. Rest for 2-3 minutes between sets.

• Squats: Squats work your quads, glutes and hamstrings – the main muscle groups you need to produce power when you cycle. For back squats, position the barbell on your upper back, not your neck. Step out from the rack with your feet shoulder-width apart and lower down by pushing your hips back and bending your knees. Descend until your thighs are parallel to the floor, then drive through your heels to stand up again.

• Deadlifts: This exercise is great for strengthening your hamstrings, glutes and lower back, helping to counteract the quad-dominant nature of cycling. Stand with your feet hip-width apart and the barbell on the ground, close to your shins. Hinge at your hips and bend forwards, keeping your chest up and back straight. Pick up the bar, stand up straight and squeeze your glutes. Then lower the bar back down and repeat.

• Overhead press: This exercise helps to develop your shoulder stability and core strength, helping to keep you strong while sitting in the saddle. Stand with your feet shoulder width apart, holding a barbell at shoulder height with your palms facing forward. Press the weight straight overhead, until your arms are fully extended, then lower down with control.

• Bent over rows: Strengthen your upper back and rear deltoids with this exercise, helping you to maintain proper posture and reducing fatigue, especially on long rides. Place one knee and hand on a bench for support, with the other foot planted on the ground. Hold a dumbbell in your free hand, then pull the weight up towards your lower ribs, keeping your elbow close to your body. Lower with control and repeat.

The Best Gear To Wear For Strength Training

Comfortable and breathable clothing will help to keep you cool while strength training, while allowing for full range of motion. Choose breathable clothing that wicks sweat away from your body, keeping you comfortable whatever the weather. Shorts or tights both work well, depending on your preference, while a breathable tee or a singlet will all keep you comfortable without being restrictive.

When it comes to footwear, stable, flat-soled shoes are best for strength training. Avoid running shoes with squishy soles as these can compromise your stability during exercises like squats and deadlifts.