Why Strength Training alone doesn't improve Cycling Performance

@Kriddley had an interesting question that I believe deserves its own topic:

My initial short answer was that while strength/gym work can certainly help, it is non-specific and it does not train endurance. Specificity is important in sport, thus training the sport trumps all other training. Here is why:

1. Lack of Aerobic Adaptation

  • Cycling performance heavily relies on the aerobic energy system, especially for endurance, tempo, and threshold riding.
  • Strength training primarily stresses the anaerobic (short-duration) systems and does not improve VO2 max, lactate threshold, or mitochondrial density.
  • You may get stronger, but you won’t be able to hold power for long durations without aerobic conditioning.

2. Neuromuscular Specificity

  • Cycling requires specific, repetitive motor patterns that only riding a bike can train.
  • Strength training does not replicate the pedal stroke, cadence control, or muscle recruitment patterns used in cycling.
  • According to the principle of specificity, you must train the exact movement to improve it.

3. Different Energy System Demands

  • Strength training primarily uses the ATP-PC and anaerobic systems, useful for short bursts of effort.
  • Cycling, especially endurance riding, relies on the aerobic energy system, which is not significantly trained by lifting weights.
  • Without aerobic conditioning and stamina won’t improve.

4. Cycling Performance Is Multifactorial

Cycling involves much more than just strength:

  • Aerobic efficiency and fatigue resistance
  • Pacing and gear selection
  • Bike handling, posture, and terrain adaptation
  • Mental endurance and tactical decisions (especially in racing)

None of these are improved directly through strength training alone.

5. Misaligned Load and Recovery

  • Heavy strength training without balancing volume on the bike can lead to neural fatigue, sore legs, and reduced ride quality.
  • You may build strength that doesn’t translate well to improved performance on the bike.
  • In some cases, excessive gym work without riding can make you stronger but slower.

Having said all that, you all know that I believe everyone should do strength training, not only for cycling benefits, but overall health and longevity as well! I do 3 full body strength sessions/week including plyos.

Besides the health benefits, strength training offers cyclists:

When used alongside cycling, strength training can be incredibly beneficial:

  • Builds muscular endurance and fatigue resistance
  • Improves explosive power and climbing strength
  • Enhances core stability and bike handling
  • Helps prevent injuries and correct imbalances

But for these benefits to carry over to performance, they must be paired with consistent time on the bike.

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