Why developing muscular strength is essential to progress in cycling
Are you wondering why, despite your regular cycling outings, your performance is stagnating? Or why you quickly feel ‘drained’ when restarting or climbing? The answer often lies in one word: strength.
In this article, we’ll look at why strength training in cycling is a key factor in making progress, gaining watts and avoiding injury, especially if you don’t have much time to train. And we’ll show you how to incorporate home-trainer sessions and effective muscle-strengthening exercises, even from home, thanks to Kinomap.
1. Strength, an underestimated physical quality in cycling
a- What “strength” really means for a cyclist
In cycling, strength isn’t about having huge thighs. It’s the ability to push hard on the pedals while maintaining a good cadence, without exploding after 5 minutes.
This is also what makes it possible to :
- Better climbing (maintaining a steady pace despite the slope)
- Supporting long efforts (time trials, relays, etc.)
- Be more explosive (restarts, sprints)
- Improve pedalling economy (produce more watts for the same energy cost)
b- The direct link between strength and performance
The stronger your muscles, the more you can :
- Improve your maximum power
- Postponing muscle fatigue
- Maintain higher intensities without burning out
👉 A cyclist who develops his strength becomes more enduring and more powerful… even without riding for longer!
2. How to develop cycling strength effectively
a- The pillars of a good strength training plan
To be effective, strength training in cycling is based on :
- Specific sessions on the bike (max strength, velocity, low cadence)
- Muscle-strengthening exercises off the bike
- Progression adapted to your level and constraints
b- Examples of specific cycling sessions
Here are 2 simple sessions you can do on your home trainer or road bike:
Session 1: Short max strength (on a bumpy road or home trainer with Kinomap)
- Warm-up: 15 min
- 6x( 15 sec sprint at 40-60 RPM and high resistance / 2 min recovery)
- Calming down: 10 min
Session 2: Sub-maximal strength (on a bumpy road or on a home trainer with Kinomap)
- Warm-up: 15 min
- 4x 5 min uphill at 50-60 RPM, tempo intensity (zone 3)
- 5 min recovery between each block
📲 With Kinomap, you can follow these exercises on video, with step-by-step guidance on how to do them properly and stay motivated right to the end.
These sessions directly improve your ability to push harder on the pedals and more efficiently without burning out.
c- The best muscle-strengthening exercises for cyclists
Even 2 sessions of 20 to 30 minutes a week can make a difference.
Here is a selection of simple, effective exercises that can be done at home or in the gym:
- Squats : traditional or goblet squats, to strengthen thighs, glutes, and core.
- Forward lunges: excellent for balance, coordination, and unilateral strength.
- Hip thrusts: ideal for targeting the glutes, which are essential for force transmission.
- Plank holds (front and side): to strengthen the core, stabilize the pelvis, and improve pedaling efficiency.
- Bulgarian split squat: an advanced exercise to strengthen each leg individually and improve muscular balance.
- Wall sit: simple but highly effective for building muscular endurance in the quadriceps.
With these exercises, you can effectively strengthen the key muscles used in pedaling and help prevent injuries.
3. How to Incorporate Strength Training into a Busy Schedule
a- How to Incorporate Strength Training into a Busy Schedule
You don’t need to train 10 hours a week to make progress. If you’re consistent and structured, you can achieve results with:
- 2 cycling sessions per week (including 1 focused on strength)
- 1 strength training session
- 1 longer ride on the weekend
This can be achieved in 3 to 5 hours of training a week. What counts is the quality of the training and the stimulus.
b- Sample Weekly Schedule for an Amateur Cyclist
Here’s a simple example of a weekly plan to effectively incorporate strength training into your routine, even with a busy schedule:
| Day | Session | Goal |
| Monday | Off day or 30 minutes of muscle strengthening | Injury prevention |
| Tuesday | Home trainer – strength workout | Power (Watts) / Efficiency |
| Wednesday | Off or active recovery | Recovery |
| Thursday | Home trainer – cadence work | Neuromuscular flexibility and recovery |
| Friday | Strength training + core workout | Core and legs |
| Saturday | Endurance ride | On-road application |
| Sunday | Free ride or active recovery | Fun & relaxation |
➡️ This schedule can be adjusted based on your availability, but it shows that by focusing on consistency and quality, you can still make progress even with limited time.
Conclusion: Progress without injury requires strength
Strength training is a simple and cost-effective way to boost your cycling performance, even with a tight schedule.
Whether your goal is to climb better, hold your watts during a race, or avoid recurring aches and pains, incorporating on-bike strength sessions and muscular reinforcement is essential.
And with an app like Kinomap, you can easily follow guided workouts—even in winter or after work.
💡 Want a structured plan to improve? Discover tailored workouts on Kinomap and start boosting your performance this week!
By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com
See previous coaching articles:
RUN-WALK WORKOUTS: THE SMART APPROACH
HOW TO MANAGE YOUR EFFORT WITH THE FEELING SCALE (RPE)