Does Strength Training Improve Cycling? Coaches Share Conditioning Tips
If your cycling performance has plateaued, the answer may not be more miles on the road. Recent research and expert coaches confirm that strength and weight training can be the missing factor in boosting power, endurance, and resilience.
(firmenpresse) - The Missing Piece in a Cyclist s Training Plan"Just ride more miles" has long been the default advice for cyclists chasing better performance. But research now suggests that time in the gym may be just as critical as time in the saddle. Strength and conditioning are proving to be powerful tools for riders who want to climb faster, sprint harder, and stay injury-free across demanding seasons.
What the Science ShowsA systematic review and meta-analysis published in 2025, covering 262 participants, confirmed that heavy strength training boosts cycling efficiency, anaerobic power, and time trial results. Interestingly, it found no significant effect on VO? max ?? yet athletes still recorded better endurance and improved time to exhaustion.
Another 2025 study of elite male road cyclists revealed that strength endurance exercises such as planks and push-ups directly predicted hill-climb time trial results and average cycling speed. These findings highlight that core and upper-body conditioning matter far more than many cyclists realise.
Professional UCI riders echo the science. Teams that add maximal strength sessions twice a week in pre-season reported better neuromuscular efficiency, muscle fiber transformation, and improved musculotendinous stiffness ?? adaptations linked to better exercise economy. Maintaining even one strength session per week during the race season was enough to preserve these gains.
Research also shows that cyclists don t have to be limited to off-bike workouts. High-intensity on-bike resistance training, such as hill sprints with added resistance, can also improve cycling-specific strength and tendon properties.
How Coaches Recommend Structuring Strength WorkoutsJason Winegar, a respected endurance coach, recommends programming 1-3 weekly strength sessions year-round, not just in pre-season. His advice centers on heavy, multi-joint lifts ?? back squats, lunges, deadlifts ?? performed at high loads and low reps to recruit fast-twitch muscle fibers critical for explosive cycling power.
Roberto Vukovic, another well-regarded coach, emphasizes blending traditional heavy lifts with explosive movements like weighted squat jumps, followed by core-focused exercises (planks and push-ups). He notes that these adaptations improve neuromuscular efficiency and transform fast-twitch fibers into more fatigue-resistant types, enabling cyclists to sprint faster and sustain power longer.
UK-based experts, including Roger Adams of Master Trainer Initiative, agree that the key is sustainability. Adams highlights that personalised strength programmes should align with on-bike schedules to prevent overtraining while addressing common challenges such as power plateaus, climbing struggles, and injury risks.
Lessons From the ProsAmong professional UCI road cyclists, two weekly strength sessions in the off-season and pre-season are the norm, tapering to one maintenance session during race periods. The most commonly emphasized lifts include squats, straight-legged deadlifts, calf raises, leg presses, and Bulgarian split squats. Carefully periodised, these routines build a strong foundation that supports race-day performance without compromising endurance.
The Takeaway for CyclistsThe evidence is consistent: cyclists who integrate structured strength training gain measurable advantages in power, endurance, and injury resistance. From heavy lifts to core endurance work, the gym offers performance benefits the bike alone cannot provide.
For riders unsure where to begin, consulting experienced coaches can help customise strength routines to complement existing cycling schedules. As Roger Adams notes, when strength work is integrated properly, "cyclists can build the specific strength required for consistent improvements on the bike."
If you re ready to turn off-bike work into real on-bike gains, consider learning from experts who specialise in cycling-specific conditioning. The right approach can mean the difference between hanging on in the pack and powering ahead on your own terms.
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Master Trainer Initiative
Master Trainer Initiative
https://mastertrainerinitiative.com
roger(at)mastertrainerinitiative.com
Clogheen
Clonakilty
Ireland
Datum: 18.09.2025 - 12:01 Uhr
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Date of sending: 18/09/2025
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