{"id":32691,"date":"2021-09-01T12:58:00","date_gmt":"2021-09-01T19:58:00","guid":{"rendered":"https:\/\/blog.trainerroad.com\/?p=32691"},"modified":"2025-05-20T09:01:00","modified_gmt":"2025-05-20T16:01:00","slug":"strength-training-basics-for-cyclists","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/strength-training-basics-for-cyclists\/","title":{"rendered":"Strength Training for Cyclists: 10 Exercises for Cycling Weight Training"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Strength Training for Cyclists: Boost Power, Endurance, and Injury Resistance<\/strong><\/h2>\n\n\n\n<p>Strength training plays a key role in helping cyclists <strong>build power, address weaknesses, and prevent injury<\/strong>\u2014making it an essential part of getting faster and more resilient on the bike. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>This guide will walk you through 10 essential strength exercises and how to fit them into your cycling training, so you can confidently incorporate strength work that complements your cycling, supports long-term progress, and fits within a structured training plan.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Not sure how to balance strength and endurance? TrainerRoad detects early signs of fatigue and adapts your training plan\u2014so you can keep building fitness without burning out \u2192 <\/strong><a href=\"http:\/\/trainerroad.com\"><strong>Learn More<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center\">Table of Contents<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"#bodyweight\" data-type=\"internal\" data-id=\"#bodyweight\">Bodyweight Strength Training Exercises For Cyclists<\/a><\/li>\n\n\n\n<li><a href=\"#weight-lifting\" data-type=\"internal\" data-id=\"#weight-lifting\">Weight Lifting for Cycling Performance<\/a><\/li>\n\n\n\n<li><a href=\"#basic-guidelines\">Strength Training Guidelines for Cyclists<\/a><\/li>\n\n\n\n<li><a href=\"#benefits\">Key Benefits of of Strength Training for Cyclists<\/a><\/li>\n\n\n\n<li><a href=\"#timing\">How to Time Strength Training with Cycling<\/a><\/li>\n\n\n\n<li><a href=\"#Tracking-Strength-Training\" data-type=\"internal\" data-id=\"#Tracking-Strength-Training\">Track Strength Training with TrainerRoad<\/a><\/li>\n\n\n\n<li><a href=\"#resources\">Tools and More Resources<\/a><\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Why Every Cyclist Needs Strength Training \u2013 Ask a Cycling Coach Podcast 190\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/JkwpCAIuRH8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bodyweight\">5 Bodyweight Strength Training Exercises for Cyclists<\/h2>\n\n\n\n<p>If you\u2019re just starting strength training as a cyclist, we recommend beginning with bodyweight movements. These five exercises are ideal for beginners. They help build a foundation of strength without gym equipment and reinforce the proper form needed before adding weights. Always prioritize form and control over intensity.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. <strong>Spiderman Pushups<\/strong><\/h4>\n\n\n\n<p>These reinforce core strength and activate everything from your hips to your shoulders. They also help improve hip flexibility by pulling your knees to your elbows. Start with 1 to 3 sets of 10 reps and gradually build to 3 sets of 15.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>Planks<\/strong><\/h4>\n\n\n\n<p>Planks are excellent for core stability. Begin with 30-second holds, resting 30 seconds between sets. Repeat 3 to 5 times. Progress to 2-minute holds. Incorporate side planks for variety.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>TrainerRoad adapts your cycling workouts to match your current fitness and fatigue, so you can keep progressing while adding strength training. Learn how \u2192 <\/strong><a href=\"http:\/\/trainerroad.com\"><strong>Explore TrainerRoad<\/strong><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. <strong>Pistol Squats<\/strong><\/h4>\n\n\n\n<p>Improve single-leg strength and hip stability. Start with assistance (like a band or chair) and gradually increase depth and control. Begin with 3 alternating sets of 10 (5 per leg) and work up to 3 sets of 10 per leg.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. <strong>Pull Ups<\/strong><\/h4>\n\n\n\n<p>Pull-ups build upper body strength and support functional fitness\u2014benefits that may contribute to overall movement quality and daily activity. Use eccentric reps or holds if you\u2019re just getting started.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. <strong>Planking Rows<\/strong><\/h4>\n\n\n\n<p>Strengthen your core, back, and shoulders while improving posture and bike position. Begin with 3 sets of 10 alternating rows and work toward 3 sets of 20. Increase weight or narrow your stance to progress.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/HqmwjwTcOY8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"weight-lifting\">5 Best Weight Lifting Exercises for Cyclists<\/h2>\n\n\n\n<p>If you have experience with weight lifting, these five compound lifts offer the most time-efficient strength gains for cyclists. Focus on proper form and gradual progression to minimize injury risk.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. Squats<\/h4>\n\n\n\n<p>Target glutes, quads, and hamstrings\u2014key muscles for power transfer. Maintain core tension and a flat back. Drive upward through your midfoot with heels on the ground.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>Deadlifts<\/strong><\/h4>\n\n\n\n<p>Strengthen the posterior chain. Use straight-leg deadlifts (also called Romanian deadlifts) with lighter weights to target the hamstrings and glutes, supporting muscular endurance in the posterior chain. In contrast, traditional deadlifts with more knee bend place greater emphasis on the quads and allow for heavier loading and maximum strength development. Adjust reps and load based on your goals.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. Bench Press<\/h4>\n\n\n\n<p>Develop triceps, chest, and shoulders\u2014important for upper body stability when riding.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. Military Press<\/h4>\n\n\n\n<p>Target the shoulders, triceps, and upper back\u2014muscles that support posture and stability during long rides. Keep your core engaged and press with control.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. Barbell Row<\/h4>\n\n\n\n<p>Mimics handlebar pulling during hard efforts. Builds grip, back, and arm strength.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"basic-guidelines\"><strong>Strength Training Guidelines for Cyclists<\/strong><\/h2>\n\n\n\n<p>Approach strength training with the same structure and intent as cycling workouts. Your goal isn\u2019t to build bulk\u2014it\u2019s to build functional strength that supports performance and durability on the bike.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Start Small and Progress Gradually<\/h4>\n\n\n\n<p>Master bodyweight form first. Add weight only when you can maintain good form through full range of motion.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Train With Low Volume, Moderate Load, and High Recovery<\/h4>\n\n\n\n<p>For most cyclists, short sets of 3\u20135 reps with longer rest periods (3+ minutes) are more effective than high-rep training. The goal isn\u2019t to mimic the endurance stress of cycling, but to build strength that complements it with different adaptations.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits\">Key Benefits of Strength Training for Cyclists<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Increased Power Output<\/strong><\/li>\n\n\n\n<li><strong>Better Injury Resistance<\/strong><\/li>\n\n\n\n<li><strong>More Efficient Muscle Recruitment<\/strong><\/li>\n\n\n\n<li><strong>Improved Sprinting and Climbing<\/strong><\/li>\n\n\n\n<li><strong>Enhanced Core and Bike Handling Stability<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Whether you&#8217;re just starting out or racing at a high level, strength training helps reduce injury risk, improve movement efficiency, and address weaknesses that limit cycling performance.<\/p>\n\n\n\n<p>Build functional strength off the bike. Then use TrainerRoad to turn it into on-bike performance with structured, adaptive cycling plans that evolve with your fitness \u2192<strong> <\/strong><a href=\"http:\/\/trainerroad.com\"><strong>Start Your Plan<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How Strength Training Benefits Cyclists (Successful Athletes 039)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/0bUccmDEBZw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"timing\"><strong>How to Time Strength Training With Cycling<\/strong><\/h2>\n\n\n\n<p><strong>During the Base Phase:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Focus on building strength with higher volume and intensity<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2\u20133 strength sessions\/week<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Emphasize core and stability<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/strength-training-and-cycling-how-to-time-your-workouts\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/blog\/strength-training-and-cycling-how-to-time-your-workouts\/\"><strong>Learn more about balancing strength training and cycling here<\/strong><\/a><\/p>\n\n\n\n<p><strong>During Build\/Specialty Phases:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\u20132 maintenance sessions\/week<\/li>\n\n\n\n<li>Focus on low-fatigue exercises that maintain core strength and stability\u2014these support posture and pedaling efficiency without compromising recovery during high-intensity cycling blocks<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">When to Schedule:<\/h4>\n\n\n\n<p>When possible, schedule strength work on the same day as an easier ride\u2014not your rest day. This helps consolidate fatigue, allowing your true rest days to be fully restorative.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beginners:<\/strong> Consider lifting before riding. This ensures you&#8217;re fresh for technical strength work, which helps reinforce good form and reduce injury risk.<\/li>\n\n\n\n<li><strong>Experienced riders:<\/strong> You may prefer riding first, especially if you want to prioritize key cycling workouts. If your strength work is lighter and doesn&#8217;t compromise form, this can be an effective approach.<\/li>\n<\/ul>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Tracking-Strength-Training\">Tracking Strength Training with Working Sets<\/h2>\n\n\n\n<p>TrainerRoad allows you to log your strength training sessions by adding &#8220;<strong>Working Sets<\/strong>&#8221; to your calendar. A working set refers to a set performed close to muscular failure keeping 1-2 reps in reserve. By recording these, you provide TrainerRoad with detailed information about your strength workouts, enabling better analysis and integration with your overall training plan.<\/p>\n\n\n\n<p><strong>Example of Working Sets:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4<\/strong>&nbsp;x 12 Shoulder Press<\/li>\n\n\n\n<li><strong>4<\/strong>&nbsp;x 10&nbsp;<strong>(each leg)<\/strong>&nbsp;Bulgarian Split Squat<\/li>\n\n\n\n<li><strong>3<\/strong>&nbsp;x 12 Deadlift<\/li>\n\n\n\n<li><strong>4<\/strong>&nbsp;x 10 Burpee<\/li>\n\n\n\n<li><strong>3<\/strong>&nbsp;x 15 Sit-Up<\/li>\n<\/ul>\n\n\n\n<p>That\u2019s a grand total of&nbsp;<strong>18&nbsp;working sets<\/strong>.<\/p>\n\n\n\n<p>For detailed instructions on adding working sets, visit the <a href=\"https:\/\/support.trainerroad.com\/hc\/en-us\/articles\/25384601883547-How-to-Add-Working-Sets-to-your-Strength-Training\">TrainerRoad Support Center<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How Strength Training Affects Endurance Training (Ask a Cycling Coach Podcast 280)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/VKo7UWPzbWM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"resources\">Conclusion and Other Resources<\/h2>\n\n\n\n<p>Strength training makes you a stronger, faster, more resilient cyclist. And when combined with the right cycling workouts, the results are even more impactful.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Strength Training for Cyclists - Ultimate Guide \u2013 Ask a Cycling Coach 437\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/rq3YIA4FoPE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Use strength to build durability. Use TrainerRoad to turn it into speed. Personalized, data-driven plans adapt as your fitness evolves\u2014so you\u2019re always training at the right intensity \u2192 <\/strong><a href=\"http:\/\/trainerroad.com\"><strong>Build Your Plan Now<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Strength Benchmark Calculator<\/h3>\n\n\n\n<p>Check out our simple <a href=\"https:\/\/www.trainerroad.com\/strength-training-calculator\" target=\"_blank\" rel=\"noreferrer noopener\">strength benchmark calculator<\/a> to determine whether you should build or maintain strength. Enter your weight and gender to see the recommended minimum strength levels for your rider type. (Note: This is a test, not a training plan.)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Strength Training for Cyclists:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/strength-training-and-cycling-how-to-time-your-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">Combining Cycling &amp; Weight Training: How to Time Your Workouts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/strength-training-maintenance-for-cyclists\/\" target=\"_blank\" rel=\"noreferrer noopener\">Strength Training Maintenance for Cyclists<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-strength-training-can-improve-endurance-for-cyclists\/\" target=\"_blank\" rel=\"noreferrer noopener\">How Strength Training can Improve Endurance For Cyclists<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p><strong><em>For more cycling training knowledge, listen to <a href=\"https:\/\/www.trainerroad.com\/podcast\" target=\"_blank\" rel=\"noreferrer noopener\">Ask a Cycling Coach Podcast\u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes weekly.<\/em><\/strong><\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Discover the 10 best strength training exercises for cyclists to boost power, reduce injury risk, and ride faster. Learn how to integrate cycling-specific strength work into your training plan.<\/p>\n","protected":false},"author":52,"featured_media":32709,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":5,"footnotes":""},"categories":[5],"tags":[4440,4481,1315,4486,174,4484,4478,4485,4479,4377,4482,4483,384,4487,881,883,4238,630,707,773,4480],"class_list":["post-32691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-adaptive-cycling-training","tag-bodyweight-exercises-for-cyclists","tag-core","tag-core-strength-for-cycling","tag-cycling-training-plan","tag-cycling-training-with-strength-workouts","tag-cycling-weight-training","tag-cyclist-injury-prevention","tag-cyclist-strength-workouts","tag-fatigue-detection","tag-gym-exercises-for-cyclists","tag-how-to-combine-strength-training-and-cycling","tag-lifting","tag-single-leg-exercises-for-cyclist","tag-strength","tag-strength-training","tag-strength-training-for-cyclists","tag-structured-training-plans","tag-trainerroad-workouts","tag-weight-training","tag-weight-training-for-cyclists"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/32691","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/52"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=32691"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/32691\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/32709"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=32691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=32691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=32691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}