WHO THIS IS FOR
IS THIS YOU?
The cyclist doing high-rep band circuits
You're working hard but the exercises feel easy — and you're probably not getting the adaptation you need.
The rider nervous about lifting heavy
You worry about injury but want to understand what 'heavy' actually means for a cyclist's programme.
THE ROADMAN VIEW
The Roadman view
There's a version of 'strength training for cyclists' that's really just stretching with weights — fifteen reps of a light goblet squat, some band work, a few core exercises. It feels productive, it takes 40 minutes, and it doesn't move the needle. Anthony has been in this conversation with Derek Teel more than once, and the answer is consistent: that kind of work is adding endurance volume you already have from riding.
The adaptation that cyclists are missing is maximal strength and the ability to recruit a high proportion of motor units on demand. That comes from working with heavier loads. You don't need to get anywhere near your 1RM — the goal is 4–8 reps at a weight where the last two require real focus and controlled form, not 20 reps that feel like a warm-up.
The shift in thinking is from 'muscular endurance, which I already have' to 'strength quality, which I'm missing'. That shift changes the exercise selection, the loads, and the results. Cyclists who make this switch typically see more transfer to the bike in 8 weeks than they got from 6 months of light circuit work.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Derek TeelStrength coach for cyclists (Dialed Health)
Cyclists often default to high-rep, light-load work because it feels less intimidating and mirrors what they know from riding. But that's exactly the adaptation they don't need more of. Heavier loading at lower reps trains the neuromuscular system to recruit more muscle and produce force — which is what creates the bike-strength transfer.
Hear it: The Best Exercises For Cyclists (Strength Training) - Andy GalpinProfessor of Kinesiology, Cal State Fullerton; muscle physiologist
Fast-twitch fibre loss begins around age 35 and accelerates with each decade. The specific stimulus that recruits and preserves fast-twitch fibres is high-load, lower-rep training. Endurance training does not provide this stimulus — it has to come from the gym, at meaningful loads.
Hear it: The Science Of Getting Faster After 40 | Dr Andy Galpin
PRACTICAL APPLICATION
DO THIS WEEK
Find your working weight on each exercise
For your first session, choose a weight where you can do 10 reps cleanly, then add 10–15%. That's roughly your 6–8 rep working weight. Use this as your starting load and record it.
Work in 4–6 rep sets for primary lifts, 6–10 for accessories
Primary movements — split squat, Romanian deadlift — deserve the lower rep, higher-load treatment. Accessory work — rows, presses, core — can sit in the 6–10 range. Both are heavier than most cyclists start.
Add 2.5–5kg to lower body and 1–2.5kg to upper body every 1–2 weeks
Progressive overload is what turns gym sessions into strength gains. If the weight doesn't change over 6 weeks, you're maintaining, not progressing. Keep a log.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEUsing 15–20 rep sets and calling it strength training.
FIXThat's muscular endurance training. Switch to 4–8 rep sets with heavier loading to target the neuromuscular adaptations cycling doesn't provide.
MISTAKENever adding weight to the bar over months of training.
FIXProgressive overload is the mechanism. Track your loads and increase them regularly. Comfort with the same weight means you've stopped adapting.
MISTAKEEquating 'heavy' with 'reckless'.
FIXHeavy means the last 2 reps are challenging with good form — not grinding maximal attempts. Stay in the controlled strength zone, not the danger zone.
FAQ
FREQUENTLY ASKED QUESTIONS
Is it safe for cyclists to lift heavy?
What rep range should cyclists use?
Won't heavy lifting make my legs too sore to ride?
How heavy is heavy enough for a cyclist?
Should older cyclists lift as heavy as younger cyclists?
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