Back to routine: why strength training matters for cyclists this school term

As routines return after the holiday chaos, many cyclists shift back into structured training—longer rides, more intervals, more purpose.

But most cyclists still rely almost entirely on the bike to get stronger.

That’s a problem.

Why strength training improves cycling performance

Cycling looks smooth and low impact, but it’s brutally repetitive. Every pedal stroke is a force application—thousands of them per ride.

Strength training improves:

• Peak force production

• Neuromuscular recruitment

• Fatigue resistance

• Late-ride power output

Randomised controlled trials have shown that when cyclists add structured strength training to their normal endurance work, they often improve their ability to produce hard efforts late in long rides—exactly when races, climbs, and breakaways matter.

It’s not about bulking up. It’s about improving force per pedal stroke and reducing how quickly you fatigue.

Strength training increases tissue capacity

Common cycling niggles include:

• Anterior knee pain

• ITB irritation

• Hip and glute discomfort

• Lower back tightness

• Achilles irritation

The correct bike fit is imperative for performance and injury risk reduction but these are rarely “bike fit only” problems (Up N Adam Professional Bike Fits with Physiotherapist Dean Waterman: www.cyclefitphysio.com ). They’re often capacity problems as well.

If your muscles can’t control force properly, your joints take the hit.

Strength training offloads joints by improving:

• Load sharing

• Movement control

• Asymmetry correction

Why two sessions per week is enough

Cyclists worry that strength training will “steal” from riding.

In reality, two short, targeted sessions per week can deliver the majority of benefits without interfering with endurance adaptation.

Think:

• One heavier session (force production)

• One session focused on single-leg stability, trunk control, and power

That’s it.

Why generic programs don’t work well

Not all cyclists need the same strength work.

• Some are force-limited.

• Some are control-limited.

• Some are asymmetrical.

• Some collapse late in rides.

This is why testing matters.

They reveal:

• Side-to-side imbalances

• Power deficits

• Knee tracking issues

• Hip stability problems

• Trunk fatigue patterns

From there, strength becomes purposeful—not random.

The goal this term

This term, the goal shouldn’t just be:

“Ride more.”

It should be:

“Ride stronger, longer, and more consistently.”

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren, Natalia or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to test your strength & power, so that you can successfully achieve your cycling goals for 2026. You can book a CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.