If you're thinking of skipping the gym this winter and just riding more, this episode is for you. I've been lucky enough to sit down with some of the best people in strength and sports science, and what I've done here is pull the best of their advice together in one place.
That includes Dr Andy Galpin, Art O'Connor and Derek Teel, alongside the research on strength training for cyclists.
What matters most
The consistent message across the people I've spoken to is that a small dose of strength work, done every week, beats a big plan you drop by November. One or two sessions. Movements you can control. A load that builds gradually. The detail of the programme matters less than turning up.
A 2025 meta-analysis of 17 studies covering 262 trained cyclists found benefits for performance, efficiency and anaerobic power. The authors rated the evidence low certainty and could not name a best programme, and nobody can tell you that a specific schedule is the answer.
Where riders go wrong
Three mistakes come up again and again. Too much volume, so the legs never recover for the bike. Exercises chosen because they look impressive rather than because they transfer. And poor timing, with a hard gym session the day before the one ride that mattered.
I also want to be direct about load. For the 35-55 rider I don't prescribe heavy barbell lifts. The injury risk outweighs the gain for most people, and there are plenty of ways to load the legs and trunk heavily without them.
The case against "just ride more"
Extra riding builds the same aerobic qualities you already train. Strength work adds force capacity and protects tissue the bike barely loads. After about 40, adults lose roughly 3-8% of muscle mass per decade, and cycling does little to slow that. So skipping the gym isn't free. It's a trade, and for a lot of riders it's a bad one.
What to do next
Start with the minimum effective dose, then read what to do and what to skip this winter, which I wrote to go with this episode. If you want to see how a pro-level coach fits it around training, Art O'Connor's approach is the one to read.
Ready to write your next cycling chapter? We've opened applications for our "Not Done Yet" coaching programme at www.roadmancycling.com/apply — we combine training, nutrition, strength and recovery protocols.
Come and talk strength with us in the free Roadman community on Skool: https://www.skool.com/roadmancycling
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