For untrained cyclists, studies have consistently shown that weight training can improve maximum endurance performance in lab tests. However, when it comes to trained cyclists, the evidence is less clear. Scientists often claim weight training doesn't improve trained cyclists' endurance, but this may be due to flawed study designs, not a lack of real benefits.
The Case for Weight Training
Despite the lack of scientific studies, I believe that weight training benefits trained cyclists. My belief is based not only on my observations but also on feedback from my athletes. Many have told me they felt stronger on the bike when they were regularly hitting the gym. While this isn’t scientific evidence, it’s worth considering that practical experience often precedes scientific validation—after all, people once believed the world was flat.
I’m confident that future studies will eventually show what many of us already believe to be true: that weight training, when done correctly, can indeed benefit cyclists. The current lack of supportive studies may be due to the inadequacy of the weight training routines used in those studies.
Flawed Studies and Misguided Routines
The studies I’ve seen are, frankly, lacking. For example, one study used plyometrics over several weeks and then tested endurance performance. Others employed routines with 5 exercises, 3 sets, and 5 reps to assess improvements in cycling endurance. These types of routines are hardly representative of what a cyclist needs. In fact, such approaches are so far removed from cycling-specific training that it’s like testing someone’s IQ after having them bench press for 10 weeks.
Why did these studies use such routines? Much of the weight training information used in these studies has been heavily influenced by those specializing in bodybuilding or powerlifting. While these disciplines have their merits, they are not well-suited for endurance sports like cycling. As someone who has spent countless hours in gyms, I’ve seen firsthand that until recently, the focus in most gyms has been on bodybuilding and powerlifting, not on sports-specific endurance training.
If you were a scientist in the 1980s and you asked someone with a background in these fields to design a routine for a cycling endurance study, it’s no surprise you didn’t get a workout plan that emphasized long-duration, cycling-specific exercises. A more appropriate routine would have included exercises like those suggested by Tudor Bompa in his ‘Periodization Training for Sports’, where he recommends performing 10 minutes of nonstop work for certain exercises with only 2 minutes of rest between sets.
The Right Approach to Weight Training for Cyclists
I firmly believe that weight training, when tailored to cycling, can benefit even the most seasoned athletes. Start by developing tendon strength to reduce injury risk and prepare for heavier loads in the future. In the first few weeks, focus on slow, controlled movements—especially during the eccentric (negative) phase—with a short pause at the end of each motion. This approach helps build tendon strength. Another key consideration is using exercises that mimic cycling motions. For example, instead of squatting with your feet two feet apart, align them closer together to match your bike’s Q-factor, which is typically around one foot. Similarly, avoid deep squats if your cycling range of motion is more limited. Strength should be developed in a way that aligns with how you'll use it on the bike.
Additionally, focus on strengthening muscles and systems neglected during the season. Incorporating core extension exercises and some upper-body work can help restore balance. Resistance training for cyclists has many subtle design features, making it distinct from bodybuilding or powerlifting routines. These adjustments allow you to target the specific force demands needed to become a more effective cyclist.
Hopefully, future studies and your own experience will put an end to this ongoing debate.
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