The squat trains the same muscles cycling uses but in a force pattern cycling never produces — high force at low speed. That contrast is the point. Heavy back squats or front squats 1-2x per week, 5 reps at 80-90% 1RM, build maximal strength which translates into recruited motor units on the bike. Goblet and split squat variations are useful entry points and accessory work but are not a substitute for the heavy bilateral version once the rider is competent. Friel's research on masters cyclists, the new strength work coming out of Norwegian sport science labs, and the practical experience of Roadman coaches all converge on the same prescription: heavy lifting, twice a week, all year for masters riders, scaled back to once a week in race season. The mistake most cyclists make is treating the squat as cardio — high reps, light weights, no progression. That builds endurance the legs already have. The point is force.
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