@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.