Most cyclists try to ride faster by just riding more. More volume, more intervals, more climbs. But if your body isn’t strong enough to handle the load, you’re only stacking stress on a weak foundation.
That’s when cracks show up: sore knees, tight backs, nagging pain, or a plateau you can’t shake. No bike fit can fix that.
The real secret?
Get stronger off the bike to go faster on it.
Why cyclists need strength training
Strength Training, or “ST,” is the one workout on your calendar most prone to being ignored. It feels like a chore. After all, we got into this endurance game not to have to do weights, right?
And yet, only the young can ignore it. As we get older, we lose muscle tone and we don’t get it back. Only way to slow this process is by adding resistance. Lifting, pushing, pulling…something heavy. And heavy can also just be your body weight. Still counts, just not as much.
So start with bodyweight if you must. But if you are as time starved as the rest of us, hitting a few reps with a weight can give you much better return for your time spent in gym mode.
Cycling alone builds endurance but misses key parts of athletic fitness. Strength training fills the gap by building:
- Stability: keeping you steady in the saddle
- Core endurance: powering efficient pedal strokes
- Joint integrity: protecting knees, hips, and back
- Muscular balance: preventing weak spots that lead to injuries
Even better, you don’t need hours in the gym. Just 20–30 minutes, twice a week is enough to make a real difference.
Sample strength routine for cyclists
Total time: 25 minutes, twice a week
Warm-up & mobility (5–7 minutes)
- World’s greatest stretch: 1 min per side
- Cat-cow + thoracic rotations: 1 min
- Glute bridge x 15 reps
- Air squats x 15 reps
Strength circuit (15 minutes, 2–3 rounds, minimal rest)
- Split squats (rear foot elevated): 8 reps per leg
- Deadbugs or hollow holds: 30 seconds
- Single-arm dumbbell row: 10 reps per arm
- Romanian deadlift: 10 reps
- Plank with shoulder taps: 30 seconds
Cooldown (2–3 minutes)
- Pigeon stretch: 1 min per side
- Forward fold with shoulder opener: – 1 min
No gym? No problem. Swap dumbbells for resistance bands or bodyweight moves.
The payoff: stronger rides, fewer injuries
A few smart lifts each week can:
- Reduce overuse injuries
- Protect your back and knees
- Improve power transfer to the pedals
- Help you break through plateaus
Your legs aren’t the only engine you have. Train the rest of your body, and your bike will thank you.
Keep building your performance
Strength training is just one piece of the puzzle. The right bike fit ensures your position is efficient and pain-free, while custom insoles give your feet a solid foundation. Together, these elements keep you strong, comfortable, and consistent.
Ready to ride stronger and stay injury-free?
Book your bike fit today and pair it with a strength plan to keep you performing at your best.
