WHO THIS IS FOR
IS THIS YOU?
The cyclist walking into a gym for the first time
You want to know exactly what to do, not waste time on exercises that don't carry over to riding.
The rider who lifts but isn't sure it's transferring
You're doing generic gym work and want to align it with cycling-specific patterns.
THE ROADMAN VIEW
The Roadman view
Derek Teel came on the podcast and gave the clearest answer Anthony has heard on this: the exercises that matter for cyclists are the ones that load the positions you already use on the bike. Single-leg work sits at the top of that list because every pedal stroke is essentially a single-leg squat. If your split squats are weak, your left-right imbalances are probably costing you watts.
The mistake most cyclists make is drifting toward bilateral barbell movements — back squats, leg presses — because they look like 'real' strength work. They're not bad exercises, but they don't replicate the asymmetric demands of the pedal stroke. A Bulgarian split squat or a single-leg Romanian deadlift is directly loading what cycling loads.
Keep the list short. Two exercises per session pattern — one lower body single-leg, one hip hinge, one upper body pull, one core — is enough. That's 4–5 exercises, 30 minutes, twice a week. Anthony's tested this himself: more than that and training stress bleeds into your riding quality.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Derek TeelStrength coach for cyclists (Dialed Health)
The exercises that matter most for cyclists are compound, often single-leg patterns that replicate the asymmetric demands of the pedal stroke. Bilateral work has a place early in a programme, but single-leg strength is the currency that transfers to watts on the bike.
Hear it: The Best Exercises For Cyclists (Strength Training) - Andy GalpinProfessor of Kinesiology, Cal State Fullerton; muscle physiologist
For endurance athletes over 35, the exercises that matter most are those that preserve fast-twitch fibre recruitment and joint stability. Single-leg compound movements tick both boxes: they build functional strength and the neuromuscular coordination that age otherwise strips away.
Hear it: The Science Of Getting Faster After 40 | Dr Andy Galpin
PRACTICAL APPLICATION
DO THIS WEEK
Start with four movements per session
Pick one: Bulgarian split squat or reverse lunge. One: single-leg Romanian deadlift or hip thrust. One: bent-over row or single-arm row. One: dead bug or Copenhagen plank. Three sets of 8–10 reps each. That's a complete session.
Load it properly from week one
Use a dumbbell or kettlebell heavy enough that the last 2 reps require genuine focus. Light weights with high reps won't build the strength that carries over to the bike. Increase the load every 1–2 weeks once form is solid.
Film yourself from the side on your first session
Knee tracking over the second toe, hips square, neutral spine — these are the three form checks on every lower-body exercise. A 30-second phone video catches most errors before they become habits.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEDoing bilateral leg press instead of single-leg work.
FIXSplit squat and single-leg deadlift patterns directly replicate the demands of the pedal stroke. Bilateral work is a starting point, not the destination.
MISTAKESpending 20 minutes on stretching and 15 minutes on actual exercises.
FIXA 5-minute dynamic warm-up is enough. Get to the compound movements quickly and spend your session time where the adaptation happens.
MISTAKESkipping upper body because 'cycling is all legs'.
FIXUpper body pulling and pressing protects your shoulder girdle and prevents the hunched-over fatigue that collapses your power position on long climbs.
FAQ
FREQUENTLY ASKED QUESTIONS
Should cyclists do squats or split squats?
Are deadlifts good for cyclists?
How many reps and sets should cyclists do?
Can I do these exercises at home without a gym?
Do I need a personal trainer for these exercises?
What about leg extensions and hamstring curls?
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