by Hannah Griffiths
Hannah Griffiths is a Pilates and Corrective Exercise specialist with a passion for helping fellow cyclists ride further, faster and for longer.
As a cyclist I know that your top training sessions probably include taking your beloved two wheeled machine outside onto trails or roads. Fitting strength training in, even if you know how good it can be, can be tough! Especially when the weather gets nicer and sunshine and dry trails or tarmac are calling!
Incorporating strength training into a busy cycling schedule requires careful planning to ensure that both activities complement each other without causing excessive fatigue.
Here are some of my top tips to help you integrate strength training effectively:
1. Periodisation
- Off-Season Focus: Use the off-season to develop strength, focusing on more time in the gym when the weather is grim. Remember you also need a recovery window too so don’t swap all out racing for three sessions a week in the gym without proper rest time too!
- In-Season Maintenance: If you are racing, shift to maintaining strength with activation sessions to avoid fatigue and plan rest days after a hard strength workout.
2. Scheduling
- Alternating Days: Alternate between cycling and strength training days to allow recovery time. For example, do strength training on Monday and Wednesday, and cycling on Tuesday and Thursday. Try and have a full rest day between heavy weight training and any other workout.
- Same Day Workouts: If you must do both on the same day, leave a 4-hour gap between workouts, make sure you are fuelling well with protein and carbohydrates and avoid high-intensity interval training (HIIT) on the bike.
3. Efficient Workouts
- Full-Body Sessions: Opt for full-body strength workouts 2-3 times a week to save time and target multiple muscle groups simultaneously.
- Focus on Key Exercises: Prioritise exercises that directly benefit cycling, such as lunges, single leg work, squats, and rotational movements.
4. Recovery
- Rest Days: Ensure you have rest days or easy rides after intense strength sessions to allow for recovery.
- Mobility and Stretching: Incorporate daily mobility and stretching to maintain flexibility and prevent injury.
5. Prioritise Goals
- Adjust Based on Events: Adjust your strength training intensity based on upcoming cycling events. Reduce strength training during competition periods to focus on recovery.
By following these guidelines, you can effectively integrate strength training into your cycling schedule, enhancing your performance while managing time efficiently.
Our new dedicated mobility and strength app helps you create healthy habits with strength and mobility. Pure strength coming in 2026! To find out more go to velocore.co.uk