Strength & Conditioning

STRONGER OFF THE BIKE, FASTER ON IT

The complete guide to S&C for cyclists. Exercises, programming, in-season maintenance, and why most gym programs get it wrong for endurance athletes.

8 articles · 12 podcast episodes

ARTICLES

Coaching7 min read

New Study Confirms Heavy Strength Training Beats More Miles After 40

A 2025 meta-analysis just reviewed 17 studies covering 262 trained cyclists and found heavy strength training significantly improves cycling performance with zero negative effect on VO2 max. If you're over 40 and only training on the bike, here's what you're missing.

Strength & Conditioning6 min read

Cycling Core Workout: The 15-Minute Routine That Actually Transfers to the Bike

Crunches don't help you ride faster. Your core's job on the bike is to stabilise, not flex. Here's a 15-minute routine built around the movements that actually transfer to cycling performance.

Strength & Conditioning6 min read

Best Gym Exercises for Cyclists: The Only 8 That Actually Matter

You don't need a 20-exercise gym routine. You need 8 movements done well, programmed correctly, and progressed over time. Here are the only gym exercises that actually matter for cyclists.

Strength & Conditioning5 min read

Should Cyclists Do Leg Day? Yes — But Not the Way You Think

The myth that leg day ruins cycling performance has kept thousands of riders out of the squat rack. The real problem isn't leg training — it's bad programming. Here's how to get it right.

Strength & Conditioning5 min read

Yoga for Cyclists: Does It Actually Help? An Honest Look

Yoga is marketed as a cure-all for cyclists. The reality is more nuanced. It does some things brilliantly and fails at others. Here's an honest look at what yoga can and can't do for your cycling.

Recovery5 min read

Cycling Knee Pain: The 5 Most Common Causes and How to Fix Them

Knee pain is the most common overuse injury in cycling. The good news: it's almost always caused by a fit or training issue, not a structural problem.

Strength & Conditioning7 min read

Stretching for Cyclists: The Routine You're Probably Skipping

Cycling locks your body into a fixed position for hours at a time. Without targeted stretching, that position becomes permanent — and it's not a good one. Here are the stretches that actually matter.

Strength & Conditioning5 min read