What if everything you knew about getting stronger on the bike was all about to be flipped on his head? Picture two cyclists, one grinding up a hill in a monster gear around 50 RPM, while the other sweats it out under a loaded barbell doing heavy squats. Each of these two people believe that their method will unleash more power on the road.
But which one is actually correct? In this video, we'll dive into the data and have a showdown between strength training on the bike versus traditional strength training. By the end, you'll know which approach or combination of approaches are going to make you a faster, stronger cyclist.
This is all backed by science, and I give real performance metrics. So, let's get started by why this debate actually matters, especially if you're a serious rider who's balancing training with everyday life. In the past, pro riders often shunned heavy weight lifting, feeling it would add bulk or it detract from their time on the bike.
Instead, they do high torque rides, grinding it out at a low cadence, big gear stuff, hoping to build strength on the bike. On the other hand, some coaches and racers swear by the weight room, claiming squats and deadlifts give an extra edge in sprint finishes and climbs. For 35 to 65year-old cyclists with packed schedules, the question is crucial.
Which should you invest your precious hours in? Into the gym or can you get the same benefits by doing focused low cadence intervals on your bike during training? Well, recent studies have finally put this to the test.
And the goal is to see which method delivers the best results in key areas: sprint power, endurance performance, and neuromuscular strength. That's how much force your legs can produce and how your muscles and tendons adapt. We'll explore each of these in turn, drawing on the latest research, including a brand new trial that directly compared on the bike and off the bike strength training programs.
And the results might surprise you. I know they took me back. First, let's look at explosive power.
Can gym training make you sprint faster or are all out bike sprint efforts more effective? When it comes to smashing out big watts in a sprint, specificity seems to rule. A 2019 experiment by Christopherson Etal pitted heavy strength training in the gym against short sprint interval training on the bike for well-trained cyclists.
After 6 weeks, the differences were striking. The cyclists who hammered 6-second all-out sprints on the bike boosted their peak sprint power by about 4 to 6%. Whereas those who only did heavy squats saw only a mere 1% gain.
Even in a fatigued state, like after a long ride, the sprint train power group, the jump they had, it far outshone the gym control group. About 6% versus 2% in 6 seconds sprint power. So, the message seems to be clear.
If you want to sprint faster, have a finishing kick that outstrips your peers. Jump better out of corners. Practicing max sprints on the bike produces a bigger increase in sprint specific power than lifting weights.
You might be wondering why that might be. Sprinting on the bike is, if you think about it for a second, it's a highly specific, complex movement. Nothing really recreates it.
It recruits muscles in the exact firing patterns needed for cycling. Weightlifting, in contrast, it builds general leg strength, but it's not as movement specific. In the study, the gym group did get stronger.
Their one rep max in the half squat went up an impressive 9%. The sprint only group actually saw no gain in that squat strength. However, bigger squat numbers didn't translate to better on the bike sprinting in the short term.
Our results show a high degree of specificity, the authors concluded. In other words, you improve what you train. Lifting made them better at lifting.
Sprinting made them better at sprinting. It's worth noting that both groups maintained their endurance in that 2019 study. Neither had an edge in the 5-minute allout cycling test or in cycling efficiency.
So, the heavy strength training, it didn't harm aerobic fitness. That is a common concern, but it didn't boost it noticeably in just the 6 weeks either. Sprint training, meanwhile, dramatically improved explosive power without adding any gym strength.
So, for pure sprint performance, on the bike sprint intervals are king, but sprint power isn't everything. What about longer efforts? It is worth noting that both groups maintain their endurance in that 2019 study.
Neither had an edge in 5minute all-out cycling test or in efficiency levels. So, the heavy strength training did not harm aerobic fitness. That's a common concern, but it didn't really boost it noticeably either.
Sprint training, meanwhile, dramatically improved explosive power without adding any gym strength. So, for pure sprint performance on the bike intervals are king, but sprint power isn't everything, folks. What about longer intervals and overall endurance?
Here's where things get interesting. Traditional thinking was that lifting weights might not help endurance much, but research in the last few years suggests otherwise. A comprehensive 2021 study by Vickman and Ronstead explained concurrent strength and endurance training in cyclists and found clear benefits.
Male and female cyclists both improve their cycling performance by adding strength workouts to their routine compared to doing endurance training alone. In fact, the gain spanned multiple areas from better cycling economy that's using less energy at a given pace to higher peak power and prolonged time to exhaustion in rides. Critically, this applied to well-trained athletes, not just untrained newbies.
The authors even noted that contrary to the old fears of bulking up, that's increasing muscle cross-sectionality as they put it, is actually an important adaptation that correlates with improved cycling performance. In other words, a little extra leg muscle, think stronger quads and glutes, can help you push harder for longer as long as it is functional muscle from strength training and not just added body fat. So, gym work can enhance endurance performance through improved efficiency and fatigue resistance, but can on the bike strength style training do the same?
A 2024 study by HEPS at all suggested it can maybe even more directly than weights. They put two groups of well-trained cyclists on an 8-week polarized training program. That's a mix of highintensity intervals and lots of easy riding.
The twist, one group did all their intervals at a normal cadence, self- selected around 80 and above, while the other group did the hard intervals at low cadence, 50 to 70 RPMs to emphasize higher torque. The results, they shocked me. The low cadence group saw significantly greater improvements in aerobic capacity, including a bigger jump in V2 max and maximum aerobic power.
Essentially, those heavy gear intervals caused extra adaptation, boosting the engine more than the same intervals at self- selected cadence. This suggests that incorporating on the bike strength efforts like torque intervals can improve endurance and V2 max, acting as a form of strength stimulus without having to leave the bike. Another piece of evidence, classic strength training studies have repeatedly shown benefits to endurance.
For example, multiple experiments saw cyclists increase their time to exhaustion at high intensity by 17% or more after adding 8 to 12 weeks of heavy leg training. Others found improvements in cycling economy and threshold power, meaning you can hold higher power output before fatiguing for up to 60 minute period. That was after doing a strength training program.
The key point is that whether you lift heavy or you grind big gears, adding some form of strength stimulus can make you a stronger endurance rider, not just a better sprinter. Okay, that doesn't really answer the question though as to which one we should be doing. Is one method better than the other for endurance.
So far, the research shows that both can work. Weight training improves muscle fibers and neural recruitment, while on the bike low cadence work can transform some fast twitch muscle fibers to behave more like endurance muscles and boost aerobic metrics. Notably, the 2024 study that we mentioned earlier, the one that directly compared the on the bike versus off the bike strength training protocols found that both approaches improved maximum aerobic power at ventilary threshold by similar amounts.
That's a fancy way to say that both groups got better at sustained power output. Neither group in that trial saw a big change in V2 max itself. That's the endurance capacity stayed about the same across the 10 weeks, but their ability to push power at threshold improved and it improved equally whether they were squatting or doing the on the bike efforts.
So for building your aerobic base and threshold, adding strength work on or off the bike, it's beneficial. The advantage of the on the bike approach is that it doubles as cardio training, conditioning you for your event in other ways, but the gym might target specific weaknesses better. It's a draw for me in this category.
Both methods can support your endurance gains when done correctly. Folks, excuse the brief interruption. We'll be back at the video in 30 seconds.
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Now, let's talk about raw strength. Not just about how fast you can sprint or how long you can ride, but how much force your muscles can produce and how they can adapt structurally. This is where we see some differences in how the adaptations play out between pumping iron in the gym or pushing the pedals a little bit harder.
Traditional weightlifting is fantastic for building maximum force. When you lift heavy, like doing squats at 80% of your one rep max, you engage nearly all your available muscle fibers in those movements. This leads to increased neuromuscular coordination.
Your brain gets better at recruiting motor units and often muscle hypertrophy. at the fiber growth in specific muscles used. In cycling terms, heavy squats, leg presses, deadlifts primarily strengthen quads, glutes, hamstrings, calves, the prime movers for pedaling.
So, it's no surprise that studies show big increases in measures like one rep max squat and leg press after a strength program. For instance, one study showed that cyclist squat one rep max increased over 14% in eight weeks of a leg training program along with a 16.7% boost in squat explosive force.
That's a huge gain in gym strength. Literally making your legs like 17th stronger than before. And indeed, the 2019 Christopherson study saw the gym group get 9% stronger in the half squat.
Whereas the cyclists who skipped gym and only went for the low cadence torque work saw basically no improvement in maximum squat strength. But here's the kicker. Being able to squat the weight of a house doesn't automatically mean you can push more force onto the pedals beyond a certain point.
The 2024 on the bike versus off the bike trial gives a neat insight. Both groups, gym and bike, improved what the researchers called MDF, maximum dynamic force, which is basically a measure of how much force they could apply in a cycling specific movement. No significant differences were found in any strength or performance parameter between the two groups, meaning the on the bike strength training group matched the gym group's gains across the board.
However, there were some nuance differences. The on the bike group improved their pedal specific peak force slightly more whereas the gym group gained slightly more in pure leg press squat strength and saw a larger increase in quadricep muscle size. The on the bike trainers did get some muscle growth too enhancement of quad size but also showed gains in tendon thickness like that patellar tendant.
This could imply that cycling based strength training might lead to adaptations in connective tissue, possibly making tendons stiffer and more efficient, whereas traditional lifting leans more towards muscle hypertrophy. Speaking of injury, the study did note an interesting trend. The gym group reported more injury related symptoms over the 10-week block.
This might be due to the higher joint loads and technique challenges of heavy squats and lifts, especially for those not well conditioned to them. The on the bike strength sessions, essentially the low cadence stuff, appears much safer in that regard. No weight room mishaps or tendonitis from poor lifting form if you're going to go with the on the bike varieties, but you do need to be cautious of the technique when you go into the gym.
All participants in these studies did have 100% compliance and there was zero dropouts. suggesting that both protocols were manageable, but the extra niggles in the weight group are worth noting. If you're older and have a history of knee or back issues, or if you're just totally new to the gym, it might mean you need to plug in with a personal trainer to get that technique guidance.
Even one or two sessions can set you on the right path, especially with movements like squat and deadlifting. To sum up the neuromuscular part, both on and off the bike methods can increase your leg strength and power output. Weight training gives you raw strength and muscle size.
And on the bike torque work gives you cycling specific strength and might strengthen tendons and pedal force without as much bulk. In practical terms, this means an athlete could achieve the desired boost in pedal power either by hitting the gym or by doing high torque bike sessions. Or look, a combination of the two.
In fact, even elite track sprinters who traditionally lift crazy heavy weights think Chris high back in the day have seen success with alternate methods. A 2020 study had world-class track sprinters swap some of their gym sessions for cycling specific isometric training, pushing against like an immovable resistance in a cycling position. After 6 weeks, their peak power output on the bike increased by 3 to 4%.
That might sound small, but that's a meaningful gain at elite level. This shows highly focused specific resistant efforts on the bike can induce improvements comparable to traditional resistance exercise even for the most powerful cyclists on the planet. After reviewing all of this evidence, you're probably wondering, "So, what should I do in my training?
" That's the question you came to get an answer to. The answer may be a blend of both worlds tailored to your needs. Here's a few practical takeaways to consider before you decide.
Don't skip strength work altogether. That's the worst option is to do neither. Just sticking to your usual rides with no strength stimulus.
Research consistently shows that adding some form of strength training yields benefits in strength power, climbing, endurance that you won't get otherwise. The control group in the 2024 study who did no strength work at all saw no improvements in strength or muscle. In fact, they slightly declined in some performance measures.
So, plan at least one or two strength sessions a week dedicated to working on this, either on the bike or off the bike. If you do decide to go for the gym, focus on big compound movements that mimic cycling muscles. Squats, leg presses, lunges, step-ups, deadlifts.
Keep the reps moderate to low, four to 10 reps with heavy resistance to develop maximum strength. Allow plenty of recovery two to three minutes between sets and at least 48 hours between strength sessions so you don't carry excessive fatigue into key rides. Remember the max strength gains translate to better fatigue resistance and efficiency on the bike, especially if you're doing long rides or long races.
And you don't have to worry too much about getting this idea of too bulk. The science says that a little bit of hypertrophy in your quads is actually beneficial for performance. Just monitor any soreness or joint pain.
Masters athletes might need a little bit longer to ramp up to the heavy loads to avoid injury. Quality over quantity. Nail the form and a couple of heavy sets can do a lot more good than endless light reps.
For the group of you who are considering staying on the bike, make strength sessions truly resistance-based. Simply riding a lower lowish cadence in zone 2 won't cut it. The force has to be high.
In fact, a recent study cautioned that traditional low cadence muscle tension rides like grinding at 50% of your max force in zone 2 probably aren't intense enough to cause a neuromuscular gains. Instead, try workouts like standing starts or big gear intervals. For example, from a near standstill in a big gear sprint all out for 10 to 15 seconds.
You'll be at a very low cadence initially pushing enormous torque. Try to do four to six sets of these efforts with full recovery. That's three to five minutes between each.
These mimic the all out bike study that we talked about for that 2024 study. Another approach is to find a short steep hill, roll almost to a stop at the bottom of the hill in a big gear, then surge hard for 20 seconds. These efforts should feel like leg presses on the bike.
They'll engage the same high threshold muscle fibers that a heavy squat would. Research shows that this kind of high torque interval can boost your power and even your aerobic capacity if integrated into a training block. Finally, a classic strength.
Milan Sanan Ramo podium finisher Alan Davis used to coach me and he swore by one session he used to call it as only the Aussies can strengthies mate. 7 to 15minute efforts in zone three working up to a 15minute effort. So it's graded adaptation in that sense.
You're not going to start out with the 15minute efforts. You're performing these at a 40 to 50 RPM on a slight incline. Starting at two sets and graduating to three sets.
Just be sure to maintain good form, stabilize your core, avoid knee strain by not rocking excessively, and don't do them on backto-back days. The gym and the bike aren't mutually exclusive. Many top coaches periodize these elements.
For instance, doing a block of heavy gym training in the offseason to build base strength and then shifting to more on the bike work as the season near. Alternatively, you can maintain one gym day a week during the season. The combination of general strength and specific power can cover all your bases.
Gym for overall muscle and force and on the bike for converting that force into cycling specific power. Just be mindful of total load. If you start to feel excessive fatigue or your on the bike performance dips, adjust the volume.
Masters athletes often benefit from longer recover periods. Everyone is different. Some 50-year-old masters riders find that gym sessions give them a newfound climbing power.
They have amazing snap in their sprint that they never had before. While others report that they feel too stiff or too tired from lifting heavy. It just seems to wear them down almost on a cellular level.
Conversely, some riders love big gear hill efforts while others might aggravate an old knee injury doing low cadence work. Pay attention to how you respond. The good news is the data shows you can succeed either way.
So, if one approach isn't like to your liking, if it's not tolerable, try the other approach. The ultimate goal is to improve your cycling performance, not just hitting numbers in the gym. Use tools like your power meter, even Straa segments if you don't have a power meter to time your efforts on climbs to gauge whether your chosen strength training activity is yielding the on the bike results you want.
Ultimately, we want to go faster. Training isn't about training for training sake. It's about training to go faster.
So, do it and track it and adapt. In the end, the bike versus gym strength training question, it doesn't have to be an either or absolutist proposition. It's about finding the most effective and sustainable way to get stronger for cycling.
Imagine yourself next season lining up at a race or a fast group ride. You've put in the base miles. You've done the intervals, but this time you also invested in building strength.
Maybe you spent months doing heavy squats and deadlifts. Or maybe you crush those hill sprints and strenies on the trainer or the local hill. Come race day, you feel different.
When you jump out of saddle, you sprint, you're firing on all cylinders. When you grind up that steep hill, you seem to have an extra gear, figuratively speaking. You can push a higher torque without blowing up.
The lads who you race against week in week out. your rivals who skipped the strength training workout wondering how you suddenly got so strong on the bike. The data backs it up.
You are stronger and it's translating into speed. Whether you choose the gym or the on the bike strength work, you've tapped into a new potential. The takeaway, you don't necessarily need to spend hours in the gym to become a stronger cyclist, but you do need to stress your muscles in ways beyond just logging miles.
That could be with a barbell or it could be with big gears on the road. Science has shown both roads lead to Rome if Rome is faster times and podium finishes. The best approach might just be the one that excites you the most and keeps you the most engaged.
So experiment, track your progress, and find your personal winning formula. Thank you for watching this video and if you found this analysis helpful, please give it a thumbs up. Let us know in the comments what you would like to see next.
Please share it with your cycling friends into your club WhatsApp group if they're debating whether to skip leg day. And remember that training smart beats simply training hard all the time. Now go out there, apply some of these lessons, and turn your strength into speed on the road.
Keep the rubber side down, folks. There's another video up here which I think you should check out on the topic of strength training, too.