Strength Training for Cyclists

by SammyG   May 3, 2011  

Just wanted to start a post about strength training for cycling.

Do you do any strength training?

What time of year do you train?

What exercises do you do?

What are your Personal Bests for Squats and Dead Lifts?

8 user comments

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Q1 answer: No (tried winter gym training a few years ago, saw no benefits).
Cannot therefore answer the other Qs.
All training is on the bike, much of it on the turbo.

posted by Grumpy Bob [14 posts]
3rd May 2011 - 11:13

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you want to get yourself a fixed gear Smile

Dave Atkinson's picture

posted by Dave Atkinson [7718 posts]
3rd May 2011 - 11:14

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I ride fixed, strength by stealth, and fell run. I think there's pretty good crossover.

posted by stever [60 posts]
3rd May 2011 - 11:19


Try mixing sessions at a velodrome to boost duration with some prints on a BMX track for power. BMX riding is particularly good for boosting sprinting strength overall.


posted by OldRidgeback [2470 posts]
3rd May 2011 - 11:59


All on the bike. Endurance at easy pace and strength pushing big gears sat down on steep hills. Not for long periods tho.

posted by Chrisc [145 posts]
3rd May 2011 - 13:00

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I have a fixed gear with a 42tooth 13tooth which is fairly hard work ;x

Been training in the gym as well, I think that the strength work has improved my acceleration and max speed. I could be lying though.

Currently my PBs are:

Squat: 140kg
Dead: 180kg

posted by SammyG [295 posts]
3rd May 2011 - 21:44

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To be honest, i used to do some weight training with specific goals towards my cycling, but i gave that up

I didn't find any benefit from it, it was taking up time where i could be out on the bike or on a turbo trainer

Thirdly i gave up doing any competitive cycling a few years ago, so if you are just cycling for your own fitness and enjoyment i dont find doing anything else is needed

Gkam84's picture

posted by Gkam84 [9208 posts]
3rd May 2011 - 22:19

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I bike in the Summer and Gym in the winter.

I find that I muscle up a bit in the winter and gain weight (not all muscle unfortunately!) I then tone up as the summer progresses and get to a good weight/fitness level mid/late summer.I tend to do a all round workout at the gym in the winter and I split my body up to strength train. I also use the cross trainer.

Visit one: Chest/Triceps. Visit two: Back/Biceps. Visit three: Legs.

In the summer I just do two visits to the gym and the bike does my legs.

I am not sure of the weights I lift on Squats. I will see next time I go.

And before you ask I do go bike in the rain!!! I just don't like the cold!!!!

Giant Rob.
King of the East Midlands

posted by Giant Rob [60 posts]
5th May 2011 - 19:17

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