AG TRAINING · STRENGTH TRAINING
How to Plan Strength Training for Cyclists
Where to start, how to increase load and how to fit strength sessions into your cycling week.
Identify your key cycling sessions before planning strength work, then place gym sessions where they will not disrupt those rides. Regular strength training can improve leg strength. Controlled studies in cyclists have also found improvements in cycling-specific strength and some power measures.
Which exercises should you start with?
For your first sessions, choose a knee-dominant exercise, a hip-dominant exercise and a single-leg exercise. Add a trunk-control exercise if appropriate. Once you can perform these four consistently, expand the programme according to your needs.
- Knee-dominant: goblet squat or leg press.
- Hip-dominant: Romanian deadlift with light dumbbells or a glute bridge.
- Single-leg: supported split squat or a low step-up.
- Trunk control: dead bug or side plank.
How should you set the load in the first weeks?
If you are new to strength training, start with one session a week. An example session is two sets of eight to ten controlled repetitions for each of the first three exercises. Perform single-leg repetitions on both sides. Finish each set feeling able to complete another two or three repetitions with the same technique. Use a light warm-up set before the main exercises and allow breathing and movement control to recover between sets.
If the first session does not disrupt your cycling week, you can add a second day. Before increasing weight, complete the upper end of the repetition range with good technique. Increase the weight slightly next time and return to the lower end of the range. Do not increase sets, weight and cycling intensity in the same week.
How can you plan around Tuesday, Thursday and weekend rides?
An athlete riding on Tuesdays and Thursdays, with a long Saturday ride, could try their first strength session a few hours after Tuesday’s ride. Wednesday can remain easy or a rest day, and Friday can prepare you for the long ride. If Tuesday’s ride was harder than expected, reduce the weight or number of sets.
If recovery is adequate, a lower-volume second session could follow Thursday’s ride. If this leaves your legs noticeably heavy on Saturday, reduce it or return to one weekly session for a while. If cycling performance is your priority, complete the cycling session first on shared training days.
Alongside weights and repetitions, record how your legs feel the next day and the quality of your cycling training. How to Recover After Cycling
AG Training
AG Training founder and head coach, former national-team and professional cyclist Ali Gülcan.
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