Strength Training for Cyclists: Exercises to Build Power

Cycling-specific strength training improves power output and injury resistance. Off-bike exercises complement on-bike training without requiring gym memberships.

Quick Answer: Focus on single-leg exercises, core stability, and posterior chain strength. Perform 2 strength sessions weekly during base building, reducing to 1 session during race season. Bodyweight exercises work well—squats, lunges, planks, and bridges build cycling-relevant strength.

Key Muscle Groups for Cyclists

Cycling primarily uses quadriceps, glutes, and calves. But neglecting opposing muscle groups and stabilizers leads to imbalances and potential injuries.

Essential Exercises

• Single-leg squats: Build unilateral strength matching cycling’s alternating power demands
• Bulgarian split squats: Target quads and glutes with emphasis on balance
• Deadlifts: Strengthen posterior chain (hamstrings, glutes, lower back)
• Planks and side planks: Core stability for power transfer through torso
• Glute bridges: Activate often-underused glute muscles

Programming Strength Work

During base training (November-February), perform two 45-minute strength sessions weekly. Focus on building maximum strength with heavier weights and lower repetitions (3-4 sets of 6-8 reps).

As riding volume increases in spring, reduce to one weekly maintenance session. Switch to lighter weights with higher reps (2-3 sets of 12-15 reps) to avoid excess fatigue during key training weeks.

Bodyweight Training Options

No gym access? Bodyweight exercises provide effective strength training. Pistol squats, jump squats, and step-ups build leg strength. Yoga and Pilates develop core stability and flexibility simultaneously.

Perform strength work after easy rides or on rest days. Avoid hard strength sessions the day before key bike workouts or races.

Preventing Common Cycling Injuries

Strengthen hip abductors and external rotators to prevent knee pain. IT band syndrome and patellofemoral pain often result from weak hips allowing knees to track improperly during pedaling.

Core strength prevents lower back pain on long rides. Strong abs and lower back muscles support proper riding posture for hours without fatigue.

Flexibility and Mobility

Cycling’s repetitive motion tightens hip flexors, hamstrings, and lower back. Include 10-15 minutes of stretching after rides. Focus on hip openers, hamstring stretches, and spinal twists.

Foam rolling helps release muscle tension and improve recovery. Target quads, IT bands, calves, and glutes post-ride.