Strength Training for Cyclists and Triathletes

If you’re a cyclist or triathlete and still think strength training is “just for bodybuilders”, it’s time to change your perspective. Today, we know with certainty that strength training is one of the best investments you can make to improve performance, prevent injuries, and build a solid base for all endurance sports. In this guide, we’ll explore why strength is so important, how to train it, and how to integrate it into your weekly plan.

Why strength is essential in endurance sports

On the bike, in the water, and while running, every movement requires strength. Not just raw strength, but the ability to produce it in a repeated, efficient, and controlled manner.

Strength training helps you to:

Maintain your target watts more easily, even under fatigue
Be more stable on the bike (strong core = less energy dispersion)
Run better after the cycling segment
Reduce microtrauma and overuse injuries

Your training should include three components:

1. General strength

This trains the whole body and corrects imbalances. It’s done with basic exercises, even bodyweight or using a fitball. Especially useful in the off-season or when aerobic volume is reduced.

2. Functional strength

Targets the core, glutes, hamstrings, and stabilizers — the muscles you actually use when pedaling or running. It bridges the gap between general strength and sport-specific movements.

What does functional training mean?

3. Specific and maximal strength

This training focuses on increasing the muscle’s ability to produce force under race-like conditions. It can be done at the gym (leg press, squats, lunges) or on the bike with low cadence intervals.

How to train strength (even if you’re short on time)

At the gym (or with bodyweight)

Initial phase – adaptation: 15–20 reps, 2–3 sets
Intermediate phase – strength endurance: 10–15 reps, 3–4 sets
Advanced phase – maximal strength: 3–6 reps, 4 sets

Recommended exercises:

Squats
Leg press
Lunges (including Bulgarian)
Romanian deadlifts
Planks and core variations

On the bike: low cadence strength

The goal is to stimulate the specific muscle groups used in pedaling, especially quads and glutes, without needing to go to the gym.

How to do it?
Simple: ride in Z3, meaning moderate-high power output (or mid zone 3 heart rate), with a very low cadence between 40 and 50 RPM. This forces your legs to generate more force to maintain power, without increasing heart stress.

At equal wattage, working at half the cadence doubles the muscular force required. Example: 250 W at 50 RPM = same muscular effort as 500 W at 100 RPM.

Recommended interval duration: 3–4 sets of 6 to 15 minutes, with 3–5 minutes of active recovery between each.

This type of work is especially useful for:

Improving climbing power
Increasing resistance to muscular fatigue
Improving pedaling efficiency at low cadence, such as in technical or hilly sections

Avoid this type of workout right after a maximal strength session at the gym, or if you’re experiencing residual muscle fatigue.

A practical example of a combined session

Only have 1h15′? Here’s what you can do at home or in the gym with a turbo trainer:

15′ warm-up in Z2
10′ circuit with fitball
10′ on the trainer at 100 RPM in Z3
10′ strength training: lunges + plank + squats
10′ bike at 50 RPM (Z3–Z4)
10′ core work (e.g. dead bug, side plank)
10′ easy cool-down

You can repeat this 1–2 times per week, varying the exercises and focus.

When to schedule strength training in your weekly plan?

The ideal frequency for strength training depends on several factors:

Your current fitness level
Your seasonal goals (strength, power, endurance)
Your capacity to recover between workouts

The general recommendation is to perform 2 to a maximum of 3 strength sessions per week. Doing more is not necessary — and often not beneficial. Ideally, schedule strength sessions on days when no high-intensity endurance training is planned, so as not to compromise either recovery or performance.

With 2PEAK, this process is made simple: the algorithm calculates the ideal load for each athlete based on their calendar, training phase, and personal data.

Strength training in endurance sports: how it’s integrated into 2PEAK

Watch out for these common mistakes

Strength training is powerful, but like any tool, if used incorrectly, it can bring limited results or even lead to problems. Here are some common mistakes — and why to avoid them:

1. Avoiding strength training because “endurance athletes don’t need it”
This myth is still widespread. In reality, without strength, it’s hard to sustain high power output or maintain efficiency during critical race moments.

2. Starting with heavy loads right away
Skipping the adaptation phase is a classic mistake. The body needs time to prepare tendons and joints. Starting too hard can lead to injuries and inflammation.

3. Only using machines or isolated exercises
Leg extensions won’t help you push harder uphill. Better to use functional, compound movements that also engage the core and balance.

4. Ignoring recovery
Strength work has systemic impact. If poorly scheduled, it can undermine your endurance workouts or sleep quality.

5. Dropping strength training once the race season starts
A common mistake: many think it’s only for off-season. In reality, maintaining even just one strength session per week is key to keeping the benefits year-round.