5 - Strength Training for Cyclists

Tired of hearing that lifting weights will make you "too bulky" for cycling? It's time to crush this myth once and for all.

In this episode, we dive deep into cycling's most persistent misconception: that strength training hurts your performance on the bike. From old-school "muscle is dead weight" thinking to bad experiences with generic gym programs, we break down exactly where this anti-gym mentality comes from and why it's holding you back. 

You'll discover what actually happens when cyclists avoid the weight room (hint: it's not pretty), learn why every elite cyclist on the planet includes strength training in their routine, and get the truth about what proper cycling-focused strength work actually does for your power, endurance, and injury prevention.

This isn't about becoming a bodybuilder – it's about becoming a complete cyclist. We'll show you how just two short strength sessions per week can transform your riding without adding unwanted bulk.

Whether you're a weekend warrior or training for your next big event, this episode will change how you think about strength training forever. It's time to embrace the gym as your secret weapon, not your enemy.

What You'll Learn:

• Why the "cyclists shouldn't lift" myth is outdated and harmful
• The three key ways strength training directly improves cycling performance
• How to avoid the mistakes that make cyclists feel slower in the gym
• A simple challenge to prove strength training works for your riding

Stop leaving watts on the table. Your strongest cycling self is waiting in the weight room.

Episode Transcript

Speaker 1 (00:04):
Hello there, tedle pushers, Welcome back to as the Federalist podcast.
I'm Acunda, and today we are tackling one of cycling's
most stubon myths that weightlifting will make you slow, bulky,
or somehow less of a cyclist. If you ever avoided
the gym thinking it would hurt your cycling, this episode
is for you. We are breaking down the anti gym

(00:25):
mentality that's holding cyclists back from their true potential. So
where does this fear come from? Three main places. First,
the old school thinking that muscle mass equals did weight. Sure,
if you're raising the Tour de France, every gram matters,
but for the rest of us, this outdated thinking is
actually counterproductive. Second, bad experiences with generic bodybuilding programs. Many

(00:50):
cyclists must have tried isolation exercises focused on muscle size,
fell slower, and blamed all strength training. But that's like
saying all food is bad because you got sick from
eating spoiled food. It wasn't a lifting, it was the
wrong type of lifting. Third, cycling purity gatekeeping, meaning the

(01:11):
idea that real cyclists only ride bikes. This notion needs
to sob as it's holding people back from their potential.
So here's what happens when cyclists avoid strength training. You
become greater at pedaling while everything else gets weak. Your
glutes shut off, your core becomes unstable, your posture rounds forward,
and your power transfer becomes inefficient. Your bike is only

(01:35):
as strong as its weakest component. Same with your body.
You might have strong quads from riding, but if your
glutes aren't firing, your core con't stabilize under fatigue, or
your posterior chain is weak, you're leaving what's on the table.
I see cyclists frustrated about plateaus all the time. They're
riding more, training harder, but not getting faster nine times

(01:59):
out of ten pieces in more bite time. It's addressing
the weaklings that cycling alone can't fix. The reality check.
The strongest cyclists in the world lift weights, every single
one of them Tracksprinters squat and dead lift serious weight.
Even the skinniest climbers do tailored strength work. If lifting

(02:21):
made you slower, don't you think the elite athletes and
the coaches would know? So what does strength training actually
do for cyclists? Proper strength training does three key things. First,
injury prevention. Cycling is incredibly repetitive thousands of the same
motion per ride. This creates imbalances and overuse patterns. Strength

(02:42):
training addresses these imbalances and makes your body more resilient.
A strong body is an injury resistant body. Second, power development.
When you can generate more forced through glutes, hamstrings, and back,
you push bigger gears more efficiently. When your chre is stable,
more power actually reaches the pedals instead of being lost

(03:04):
through wasted movement. This isn't about show muscles. Its functional
strength that directly translates to cycling performance. Third, comfort and longevity.
Strong shoulders and core mean you hold positioned longer without discomfort.
Strong glutes and balanced muscles mean your back doesn't scream

(03:25):
after long rides. You're not just faster, you're more comfortable
being fast. Here's the key, though, proper cycling strength training
doesn't make you bulky. We're talking functional movements, power development,
and balance, not body building. The right strength training makes
you leaner and more efficient, not bigger and slower. So

(03:47):
how do we get past this anti gym mentality? First,
reframe what strength training means. It's not bicep curls and
chest presses, its squats, dead lifts, single leg work, and
core stability. It's about movement quality and power transfer. Second,
start small. Two twenty to thirty minute sessions per week

(04:07):
focused on cycling specific movements will transform your riding. It's
less time than most cyclists spend cleaning their bikes. Third,
measure what matters. Track your power numbers, how you feel
on climbs, and don't worry about the scale. Muscle is
denser than fast, so you might wasigte slightly more while
becoming significantly more powerful. Finally, get the right approach. If

(04:32):
generic programs make you feel slower, that doesn't mean strength
training doesn't work. You are just doing the wrong type.
Find cycling specific programs or coaches who understand integration. So
here's my challenge. Right, if you're being avoiding the gym
thinking it will make you slower bulky, try this. Commit
to two short strength sessions per week for six weeks.

(04:53):
Focus on squats, dead lifts, single leg work, and core stability.
Track your power numbers and see how you feel. I
guarantee you'll be stronger, more comfortable, and more injury resistant.
You might even surprise yourself with some new prs. The
strongest cyclists aren't afraid of the gym. They embrace it
as another performance tool. It's time we all did the same,

(05:15):
don't you think. In conclusion, the strongest cyclists aren't afraid
of the gym. They embrace it as another tool in
their performance. Took it. It's time we all did the same.
So that's a wrap on today's episode. If this helped
shift your perspective on strength training, chat with fellow cyclist
who might need to hear it, and, as always, keep

(05:36):
paddling your way to better performance. Until next time, Right
strong and lift smart.