01-12-2023 | Ella van der Veer

Why strength training is essential for cyclists

Participating in a gran fondo, mountain bike marathon, or multi-day cycling event primarily demands endurance, involving sustained efforts at relatively low power over extended periods. Many cyclists dedicate numerous hours to cycling, aiming to avoid excessive muscle mass or weight gain. Despite this focus, incorporating strength training into a comprehensive training regimen is crucial, as outlined in this article highlighting five compelling reasons for cyclists to engage in strength training.

1. Injury prevention

As cyclists aim to maximize their riding hours, the risk of aches and pains, especially towards the end of the season, becomes apparent. Incorporating strength and mobility training into the routine can effectively prevent various complaints such as sore feet, stiff neck, and calf cramping, ensuring more enjoyable and prolonged cycling experiences.

2. Improving neuromuscular control

Enhancing the connection between the nervous system and muscles through neuromuscular control training provides increased control, strength, and stability. This improved efficiency allows cyclists to sustain exertion for longer periods by utilizing muscles more effectively, addressing the one-sided movement in cycling and incorporating muscles like the glutes for enhanced movement patterns.


Photo: Strength training increases the efficiency of the pedaling motion, making climbing slightly easier.

3. Higher power output

A weak core significantly impacts maximum power output, leading to lower pedaling efficiency and diminished power transmission when standing on the pedals. Core training is essential for cyclists, facilitating easier sprints, more effective climbs, and improved acceleration after turns.

4. Bone density

Cycling, while a beloved sport, lacks impact on the skeleton, potentially affecting bone density due to extended hours and calorie deficits. Strength and jump training play a vital role in enhancing bone density, reducing the likelihood of fractures or cracks in case of unexpected falls.

5. An alternative to indoor training in winter

While indoor training is crucial during winter, incorporating core training, stretching on a mat, or hitting the gym provides a refreshing change. These activities not only benefit the body but also offer a welcomed mental shift for cyclists.

It's also good for the mind.

Starting strength training?

Recognizing the benefits of strength training but unsure where to begin? In a series of four upcoming articles, we will delve into various techniques, types of strength training, and exercises to help cyclists become stronger and better prepared for their cycling goals in 2024. Stay tuned!

In the meantime, for a deeper understanding of the scientific background and types of muscle fibers, our partner JOIN has crafted a comprehensive article. Ready to meet at the gym?

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