Many cyclists adopt bodybuilding-style strength training in the gym, assuming it will improve power and endurance on the bike. However, research shows that heavy, low-volume strength training – and not high-rep hypertrophy training – improves cycling economy, maximal power output, and time trial performance.

In this episode, Coach Jen explains why bodybuilding workouts may interfere with cycling performance and outlines evidence-based strength training principles for mountain bikers and gravel cyclists.

In This Episode:

• The difference between hypertrophy and performance training
• Why excessive fatigue compromises endurance performance
• How heavy strength training improves cycling economy
• Proper rep ranges for cyclists
• The importance of power and neuromuscular training

Research Referenced:

1. Rønnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine and Science in Sports, 24(4), 603-612. https://doi.org/10.1111/sms.12104 PMID: 23914932

2. Aagaard, P., & Andersen, J. L. (2010b). Effects of strength training on endurance capacity in top‐level endurance athletes. Scandinavian Journal of Medicine and Science in Sports, 20(s2), 39-47. https://doi.org/10.1111/j.1600-0838.2010.01197.xPMID: 20840561

3. Wilson, J. M. et al. (2011). Concurrent training. The Journal of Strength and Conditioning Research, 26(8), 2293-2307. https://doi.org/10.1519/jsc.0b013e31823a3e2dPMID: 22002517

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast