Cycling Strength Training: It’s Not Just About Lifting Weights

By Christopher Schwenker

Maximize Cycling Performance and Prevent Injury with a Periodized Strength Training Program

As a cyclist, strength training is crucial to optimizing your performance, reducing injury risk, and improving overall endurance, as this article “The Power of Strength Training For Cyclists” suggests. But any strength training program isn’t as straightforward as simply lifting weights.

Much like an effective cycling training plan includes phases, so should your resistance training regimen. To truly maximize your strength development, you need to follow a structured approach – periodization.

This concept, which involves breaking down your training into cycles of varying intensity, is as essential for strength training as for cycling. In this article, we’ll explore the basics of periodized strength training, explain how it benefits cyclists, and outline the five key stages you should follow for maximum results.

Why Periodized Strength Training Matters for Cyclists

Cycling is a repetitive, endurance-based activity that predominantly uses the same muscle groups in a limited range of motion. Over time, this can lead to muscle imbalances, reduced efficiency, and increased risk of injury.

Cyclists can address these weaknesses by incorporating resistance training through a periodized program, improving strength, and enhancing performance. Periodized training allows your body to progress steadily without hitting plateaus or overtraining, maximizing the benefits of strength and power development in a way that complements your riding goals.

What is Periodized Training?

At its core, periodization is a method of training that breaks down your training cycle into distinct phases or blocks, each with a specific goal. These phases allow you to manipulate the intensity, volume, and type of exercises you do, keeping your body challenged and continually adapting for optimal gains.

For cyclists, periodization is especially important because it helps to align strength training with the demands of your riding season. Rather than a one-size-fits-all approach, periodized training uses cycles that target different muscle groups, energy systems, and neuromuscular pathways strategically to avoid fatigue, burnout, and injury.

How Will Periodized Strength Training Benefit You?

The benefits of periodized strength training for cyclists are numerous:

Incorporating strength training using varied exercises and different planes of movement helps cyclists become more well-rounded athletes and improve both endurance and flexibility.

The Five Stages of Periodized Strength Training for Cyclists

Now that you understand the importance of periodization let’s break down the five stages of strength training that cyclists should focus on for optimal results.

Stage 1: Anatomical Adaptation

The foundation of any strength program, the anatomical adaptation stage, focuses on preparing your body for the intensity of future strength training. This phase emphasizes high reps (up to 20) with low weights to improve muscle endurance, correct imbalances, and enhance joint stability.

Do not skip this phase! I repeat, do not skip this phase! You will pay the ultimate price—pain and injury that prevents you from riding — if you don’t use this time to condition your muscles, ligaments, tendons, and other connective tissue for the task at hand.

Brush up on your knowledge of the types of muscle contractions for an explanation of why this is essential in this article entitled, “Introduction To Strength Training Terminology for Cyclists.”

 Duration: 4–6 weeks

Frequency: 2–3 times per week

Goal: Focus on proper form and technique and prepare muscles and connective tissues for the upcoming phases.

Stage 2: Maximum Strength Building

This stage is where you start to build serious muscle strength. You’ll perform fewer reps (3–6) at higher weights to stimulate strength gains. It’s essential to increase the weight gradually to avoid injury but consistently push your limits to build muscle mass and strength.

Duration: 4–6 weeks

Frequency: 2–3 times per week

Goal: Build maximum strength with a focus on controlled, heavy lifting.

Stage 3: Power

Power training is all about converting the strength you’ve gained into explosive, functional power. In this phase, you’ll use slightly lighter weights and focus on fast, explosive movements. Performing rapid movements will teach your muscles to produce maximum power and efficiently recruit the most muscle fibers.

Duration: 3–6 weeks

Frequency: 1–2 times per week

Goal: Develop explosive power through fast, controlled movements.

Stage 4: Muscular Endurance

Now that you’ve built strength and power, it’s time to take a withdrawal from the hard work bank to increase your muscular endurance. In this phase, you’ll reduce the weight and perform high reps (40–60) with shorter recovery periods between sets. It will enhance your muscles’ ability to perform for extended periods, mirroring the demands of long rides.

Duration: 4–8 weeks

Frequency: 1 time per week

Goal: Improve endurance, allowing you to ride longer with less fatigue.

Stage 5: Strength Maintenance

The final stage focuses on maintaining the strength and power you’ve built during the previous phases. Work with moderate weights (6–12 reps) to keep your muscles strong without overly fatiguing. This stage is crucial during the cycling season when you need to maintain strength while focusing on riding performance.

Duration: Throughout the season

Frequency: 1–2 times per week

Goal: Maintain strength and power gains during your peak cycling period.

How to Integrate Periodized Strength Training into Your Cycling Routine

It’s important to sync your training with your cycling schedule to get the most out of periodized strength training. Strength training should complement your riding routine, ensuring that you’re building strength during the off-season and maintaining it during peak performance periods.

A Balanced Approach to Strength Training

Periodized strength training is a game-changer for cyclists who want to maximize their performance, minimize injuries, and build sustainable strength throughout the year. Following a structured, progressive training plan, cyclists can target all the necessary muscle groups while keeping their bodies challenged and adapting.

Remember, consistency is key. Strength training doesn’t have to be overwhelming or overly time-consuming—just a few well-planned sessions each week can significantly improve cycling performance. By periodizing your strength training and integrating it into your riding routine, you’ll be better prepared for long rides, steep climbs, and the demands of race day.

You wouldn’t approach your cycling training without a solid, well-thought-out plan, would you? Strength training should be no different. It’s not only about lifting weights.

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About the Author

 After over twenty years as director of his private physical therapy practice, Chris stepped away to pursue his passion for virtual cycling and writing. He founded TheZommunique.com, the leading source of independent cycling esports journalism, is a frequent contributor to Cycling Weekly, Cycling News, and road.cc, and co-hosts The Virtual Velo Podcast. He cycled 3,900 miles across the US in 2022 to support his virtual cycling non-profit, The DIRT Dad Fund.

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