Strength Training for Cyclists
Building strength off the bike is key to improving power, endurance, and resilience on the bike. This section provides cycling-specific strength workouts designed to:
✅ Increase power output – Build the strength needed for sustained efforts and explosive sprints.
✅ Improve fatigue resistance – Strengthen key muscle groups to delay fatigue in long rides.
✅ Enhance injury prevention – Develop stability and mobility to reduce strain on joints and muscles.
✅ Support FTP gains – A stronger body means better force transfer, efficiency, and endurance.
💡 How to Use This Section:
Building strength off the bike is key to improving power, endurance, and resilience on the bike. This section provides cycling-specific strength workouts designed to:
✅ Increase power output – Build the strength needed for sustained efforts and explosive sprints.
✅ Improve fatigue resistance – Strengthen key muscle groups to delay fatigue in long rides.
✅ Enhance injury prevention – Develop stability and mobility to reduce strain on joints and muscles.
✅ Support FTP gains – A stronger body means better force transfer, efficiency, and endurance.
💡 How to Use This Section:
- Download the Strength PDFs below.
- Follow the structured workouts alongside your cycling training.
- Track your progress and adjust as you build strength.
Body Weight Program
| strength_program__lower_body_.pdf |
Body Weight Program
| strength_program__upper_body_.pdf |
Body Weight Program
| cyclist_bodyweight_strength_program__upper_body___1_.pdf |
Gym Program (weights)
| 8-week_lower_body_gym_strength_training_for_cyclists.pdf |
Gym Program (weights)
| 8-week_upper_body_strength_gym.pdf |
| dumbell-hybrid.pdf |
