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.x
   PMID: 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.0b013e31823a3e2d
   PMID: 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   

Do you have nutrition and fitness goals? I’m your coach! 

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: Our Month Starts on Monday, March 2, 2026!

#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

Podcast: Play in new window | Download (Duration: 16:34 — 22.8MB)

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