Do Cyclists really need a strength program?

‘Investing in your health and the future of your body is one of the most powerful commitments you can make with yourself.’

Whist this a great mantra to live by generally, it is also incredibly important to keep in mind when you’re a specialist. Like cyclists for example.

I was once upon a time an immensely dedicated cyclist. It became my career for a while until an untimely injury took me out of action. To some degree, looking after the health of my body may have prolonged my career but, oh if only I knew then what I know now… sigh!

Cyclist may spend anywhere from a few hours per week to up to 25+ hours per week on the bike. This specialisation is what get us addicted to our shiny steeds but specialisation also results in imbalanced physiology. Essentially, whilst some muscles become awesome


That’s me at the front 🙂

at their task, other muscles become overworked and underworked. Addressing this latter point forms the bulk of the overarching intentions of an intervention strength and mobility plan.

Now, a strength program to a cyclist may invoke mental images of Arnie in his hay-day, all lumpy and swole and spending hours in the gym pumping iron. Maybe a slight exaggeration but to the inexperienced it’s an assumption that to get stronger, it will require quite an investment of time.

Actually, the kind of program a cyclist may need to help maintain the balance in their physiology can start to offer benefits with as little as two 30 minute session per week, or less. So no, you don’t need to become a protein drink swilling meathead. ‘Phew, you can relax’!

An effective program for a cyclist would start off addressing the torso. The torso or what some may refer to as the core is what ties together our hips and our shoulders. Pictures those long bike rides, a hill climb or a dreaded head-wind… it’s no longer our legs that are doing all the hard work. The upper body all of a sudden has to join in the party. But if the torso is unconditioned or fatigued, it’s not going to play ball and then that’s when we realise our shortcomings as the lower back and arms get tired. Watch an experienced and well rounded cyclist take on a hill, a climb or any stressful situation and it’s a thing of grace or beauty almost. The whole body moves fluidly to get the job done.  Compare that to an unconditioned cyclist who seems to wobbling, ducking and diving to wrestle their bike along the road…. not very graceful looking is it?

If we were to take a minimalist effective strength program for a cyclist, what would it look like?

Without going into too much information or specifics (we’re all special snowflakes so that’s hard to write anyway for the masses) here’s a list of what would need to be considered.


The rather crunched up posture of a cyclist is a necessity for a bike ride, but can leave the body feeling a bit stiff in all the wrong places. An effective training session would kick-off addressing this. The movements in particular would offer a ‘reset’ of sorts to unwind all the tight corners of the torso, hips, upper back and neck in particular. The Original Strength program designed by Tim Anderson and Geoff Neupert is a fantastic solution in this case. The system they promote uses the fundamental movements of a developing baby to toddler to child to address what we as adults should have retained and maintained over the years. The rolling, rocking and crawling moves prove a real gem at both loosening what up tightens you and switching on what needs to be activated.

Yes I am biased as we use this daily in the gym but only because it works and it’s so easy it looks like it shouldn’t work, but it does, so there!


Strength training for the most part is a process of getting the grey matter in your head communicating better with the body to recruit more muscle to do a task with more ease. It’s not the process of growing muscle although that can happen (if you’re not careful haha). When the brain muscle communication is swifter the body reacts better and hence reacts to instability more readily. You want a wobbly body on the bike or a stable power-house?

What movements would be used in a routine?

This very much is a personal thing but here goes, a generalised list (with links too):

  • a full body mobility routine as discussed above (Original Strength)
  • single leg knee, hip dominant moves like a lunge or a step up
  • single leg hip, knee dominant moves like a single leg deadlift variation
  • explosive hip dominant movement like a properly taught kettlebell swing or a deadlift
  • abdominal dominant movements like a dead bug, plank variations and loaded carries like farmers walks.
  • Upper body pushing an pulling strength moves but not the bench press! Let’s move on from that.


Okay, yes, this is very vague but the specifics of what to choose depends on the individuals level of ability, aches, pains and what is available to use.

Any particular movements don’t need to be taken to maximum efforts, but sustained technique with a moderate level of exertion for as few as 5-10 repetitions for a few sets.

Routines could be laid on over a leisurely 60 mins or could be packaged up into a circuit or into a fun complex to get the session over in as little as 15 mins!!

It may seem a little confusing, I know. I’ve just told you how important it is to get stronger and more mobile yet I’ve not given an exact plan to follow.

Here’s an offer for you

In the new year 2018 I am launching a program just for cyclists that will focus on all that I’ve spoke of here. The intention is to offer options of simple one-to-one sessions or small group training sessions for times that suit the busy lives of cyclists. I certainly don’t want to take away from precious bike times, that’s for sure.

I’ll be offering this as a 6 week program but for limited numbers of applicants as I want to offer a great service which can be sacrificed with large numbers.

If you are at all interested in getting stronger as a cyclist and want to work on eliminating the frustrating aches and pains that maybe keep you off the bike from time to time, get in touch below. You can use this too to get put onto the early registration list… no commitment is required of course.


Oh, and wait, if you are not local to Albany Creek (Northern Brisbane suburb) I will also be putting together an online program will be nearly as good as the in-person program.

Interested? Let me know using the contact form above.


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