This study suggests that cyclists do not need to go to the gym

Strength training for cyclists has traditionally been a source of controversy among coaches, although it is now commonly accepted that, at a competitive level, it is necessary to complement this type of work to achieve full potential. A consensus that is now being questioned by a recent study.

Strength training in cyclists is once again a topic of debate

Strength training in cycling has historically been the ugly duckling of preparation, except for those cyclists dedicated to track or very explosive disciplines such as downhill in MTB. However, over time, it has been a type of work that has been increasingly taken into account and is now introduced by more sports-minded enthusiasts.

Before all this, strength was trained solely on the bike through interval work at very low cadence and high resistance in climbs or through standing starts also with long gears. Now, a recent study conducted by several specialists in sports performance, coaches, and even performance staff from Visma-Lease a Bike have concluded that gym work in cyclist training may not be necessary, and that traditional strength training on the bike may be sufficient.

Low cadence Sepp. Have been amazed over the years how some riders have used such gears also on longer ascents in actual races. pic.twitter.com/vT2Pm5sETp

— ammattipyöräily (@ammattipyoraily) January 14, 2025

In fact, a few weeks ago, some videos appeared on social media showing some of the Dutch team cyclists doing this type of training on the bike.

During the study, the authors found that both the control group that did gym training and the cyclists who used strength training on the bike achieved similar adaptations in terms of improving maximum aerobic power. Even the group that only trained on the bike managed to improve at moderate powers.

Advantages of training solely on the bike were also observed in terms of injuries, as the group that used the gym reported certain symptoms that could be related to injuries, something that did not happen among those who worked on the bike.

There is no doubt that strength training on the bike has several advantages over having to work in the gym, starting with time optimization since including gym sessions in the tight training schedules of cyclists is not always easy, while strength training on the bike can be interspersed with other types of sessions.

In any case, this study does not take into account the benefits of complementary strength training. We are not referring to working on leg strength endurance, which is what this study has focused on, but rather the work of the different stabilizing muscles that allow the cyclist to maintain a more aggressive position for longer periods and, in turn, reduce the risk of postural injuries such as back pain, neck pain, etc. This is a type of work for which, for the time being, there is no alternative but to continue to rely on the gym.