Strength Work for Cyclists and Triathletes
Cycling builds fitness, but it doesn't build much strength or bone density. Here's what to add, and when.
By Charlie Pearton · 29 October 2026
Why cyclists need the gym
Cycling is low impact, which is great for joints but means it does little for bone density. Research has also linked heavy strength training in cyclists to better efficiency and sprint power. For triathletes, strength work helps protect against running injuries, which are the most common in the sport.
Best exercises
- Squat or leg press: 3 to 4 sets of 4 to 6
- Romanian deadlift: 3 sets of 6 to 8
- Bulgarian split squat: 3 sets of 6 to 8 each leg
- Step-ups: 3 sets of 8 each leg
- Calf raises and hops (especially for triathletes)
- Rows, pull-ups and core work for posture on the bike and in the water
When to lift
- Off-season: 2 to 3 sessions a week, building strength
- Pre-season: 2 sessions, heavier and more explosive
- Race season: 1 to 2 short maintenance sessions
- Lift after hard bike sessions or on easier days, never the day before a key session or race
Frequently asked questions
Will lifting make me heavier on the bike?
Heavy, low-rep strength training adds very little body mass, especially alongside high endurance volume.
Is strength work worth it for triathletes short on time?
Yes. Even one 30-minute session a week can reduce running injury risk.
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