{"id":579857,"date":"2026-07-11T05:08:25","date_gmt":"2026-07-11T05:08:25","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/579857\/"},"modified":"2026-07-11T05:08:25","modified_gmt":"2026-07-11T05:08:25","slug":"4-week-strength-training-plan-for-cyclists-to-build-power","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/579857\/","title":{"rendered":"4-Week Strength Training Plan for Cyclists to Build Power"},"content":{"rendered":"

\"Estimated2 min read<\/p>\n

You want to become a better cyclist<\/a>, so you\u2019ve been putting in a lot of time in the saddle. That\u2019s smart, but riding alone is not the only puzzle piece in the game of cycling performance. Your muscles also need resistance training<\/a> off the bike to develop the strength you need to ride your best, not to mention to avoid overuse injuries. Enter: This weight training plan, designed specifically for cyclists.<\/p>\n

\u201cCyclists tend to believe they\u2019ll become better and stronger cyclists by riding their bike more, which is not the complete truth,\u201d says Jen Kates, a Denver-based certified personal trainer and cycling coach and founder of Shift Human Performance<\/a>. \u201cStrength training<\/a> is crucial for cyclists to develop more climbing<\/a> and sprinting<\/a> power, as well as greater stability<\/a> and stamina to pedal longer distances<\/a>.\u201d<\/p>\n

That\u2019s not all: Squeezing in strength training also slashes your chance of getting hurt, because strengthening the muscles around your shoulders<\/a>, knees<\/a>, and hips<\/a> makes all those injury-prone areas more resilient for the miles you\u2019re riding.<\/p>\n

One scientific review<\/a> published in 2021 shows that a weight-training program can improve performance on the road, thanks to its effects on VO2 max<\/a> and cycling economy (which basically means your body becomes more efficient so hard rides start to feel easier).<\/p>\n

The Plan<\/p>\n

To gain all the benefits of weight training, Kates created this plan focused on developing strength in the upper-body. This upper-body focus allows you to maintain a regular ride schedule without overworking your legs while still reaping the benefits of strength training\u2014improved durability, efficiency, and power.<\/p>\n

Each of the workouts in the program includes three sets, which include multiple moves without rest. This is by design as it supercharges your strength, while saving you time.<\/p>\n

How to use this list:<\/strong> You\u2019ll work out three days a week, ideally on days you\u2019re not riding. If you have a ride the same day as a strength session, wait at least two to three hours between workouts, advises Kates. Before each session, warm up with cardio\u2014stationary bike, jogging in place, jumping rope<\/a>\u2014at an easy pace for at least two minutes.<\/p>\n

To keep progressing, follow these tips:<\/p>\n