More watts on the pedals and a body that can hold its position for six hours. Strength and core training have become increasingly popular among cyclists. However, their distinct contributions to cycling performance are not always clearly understood.
Strength training helps cyclists improve maximal power, efficiency, injury prevention, muscle fibers recruitment. Increasing muscular strength enables cyclist to apply greater force on the pedals and better meet the demands of high intensity efforts. It also improves cycling economy, meaning you spend less energy to hold the same power, and it builds fatigue resistance, so that force production late in a long ride doesn't collapse the way it would in an untrained body.
Bone is living tissue that rebuilds itself constantly through a cycle of breakdown and renewal, and that renewal responds to mechanical load. When you lift, the force travels through your skeleton, and your bone cells read that stress as a signal to lay down more density exactly where it’s needed. Cycling alone barely touches this cycle, the pedal stroke just doesn’t load the skeleton the way a squat or a deadlift does. Years in the saddle without any complementary strength work can quietly leave bone density behind.
More muscle mass around the joints and the spine means more cushioning if you ever do come off the bike. Stronger muscles absorb impact before it reaches the bone itself, so a fall that might mean a fracture for an untrained rider can mean a bruise and a few days of soreness for someone who’s been lifting consistently.
Core training plays a crucial role in stability and control on the bike allowing for better power transfer; posture not only in the bike but in life. Doing it well will help to avoid injuries, pains, disbalances.
Who will benefit from strength training?
Strength training can benefit every cyclist, regardless of the level and discipline. We can see in Cross Country, Gravel, Track, BMX may invest more time in the gym than Road cyclist. However, selecting the appropriate strength program tailored to the phase of training and the specific demands of the discipline can make a difference on your numbers, feeling, health and results.
Core training is highly beneficial for all athletes. In cycling, different approaches are used, but most aim to improve stability, control, and efficient force transfer from the upper to the lower body.
How should you be doing strength training during preason?
Strength training requires a structured, periodised approach, with its emphasis adapted to the demands of each phase of the season and discipline. For gravel, cross country and road we suggest:
Periodised application: High focus in pre season to build maximal strength, some coaches prefer to start with an hypertrophy phase instead of maximal strength. Typically performed 1–3 times per week as dedicated sessions, emphasising heavy, compound movements and high neuromuscular quality. Must be carefully aligned with cycling training to manage fatigue and avoid high fatigue in key sessions. Once races start and you get closer to your objetive reduce to 1 time per week.
Long-term health: Supports injury prevention, support hormonal health and improve your metabolism due to increase in muscle mass.
Strength training guidelines for cyclist across the season
Base phases: 2–3 sessions per week aimed at developing maximal strength and building a solid foundation.
Build phases: 1–2 sessions per week, integrated strategically with cycling training to avoid excessive fatigue.
Race season: Minimal but consistent input to maintain strength, support injury prevention, and incorporate targeted explosive work when needed or specific activation with weight training
Core training is less dependent on specific phases of the season and can be integrated consistently throughout the year:
Year-round approach: Core training can be performed regularly across all phases, as its main role is to support stability, posture, and movement control rather than directly drive performance.
Dedicated sessions: Some athletes include 2–3 standalone core sessions per week, focusing on stability, control, and addressing individual weaknesses or imbalances.
Integrated approach: Others incorporate shorter 15–20-minute core routines, often combined with mobility, as part of their daily training — for example before riding/ training. This can serve as effective activation and improve movement efficiency on the bike.
Practical focus: Particularly beneficial for injury prevention, correcting imbalances, and maintaining better control and posture during longer or more demanding efforts.
About the Author
Luciana Roland
Camomille CC Founder & Main Coach
Luli is a former Cross Country and Road pro cyclist. She carved her own path racing professionally around the world representing Argentina, and now shares that experience and knowledge as Camomille's Founder and Coach.
Qualifications
UCI Level 3 Certified Coach · Advanced Science in Cycling, University of Lausanne (UCI) · Physiotherapy · Mental & Emotional Coach (ICF)
Work With Luli
Whether you're building toward a specific event or chasing long-term fitness, Luli builds every plan herself around your life, your goals, and your numbers. No templates.
