The Role of Strength and Core Training in Cycling Performance

Strength and core training have become increasingly popular among cyclists. However, their distinct contributions to cycling performance are not always clearly understood.

Strength training helps cyclists improve:

• maximal power
• efficiency
• injury prevention
• resilience

Increasing muscular strength enables cyclist to apply greater force on the pedals and better meet the demands of high intensity efforts.

Core training plays a crucial role in:

• stability and control on the bike
• allowing for better power transfer
• improved posture
• greater endurance, especially during longer rides

Who will benefit from strength training?

Strength training can benefit every cyclist, regardless of the level. However, its effectiveness depends on selecting the appropriate strength program tailored to the phase of training and the specific demands of the discipline.

Core training is highly beneficial for all athletes. In cycling, different approaches are used, but most aim to improve stability, control, and efficient force transfer from the upper to the lower body.

How often should you be doing a gym and/or core session?

Strength training requires a structured, periodised approach, with its emphasis adapted to the demands of each phase of the season:

• Periodised application: High focus in the off-season to build maximal strength, followed by reduced frequency during the competitive period to maintain adaptations.
• Structured implementation: Typically performed 1–3 times per week as dedicated sessions, emphasising heavy, compound movements and high neuromuscular quality.
• Strategic integration: Must be carefully aligned with cycling training to manage fatigue and avoid interference with key sessions.
• Direct performance impact: Improves force production, cycling economy, and fatigue resistance, particularly during high-intensity efforts.
• Long-term resilience: Supports injury prevention and helps build a more robust, durable athlete.

Strength training guidelines across the season

• Off-season / base phase: 2–3 sessions per week aimed at developing maximal strength and building a solid foundation.
• Build phase: 1–2 sessions per week, integrated strategically with cycling training to avoid excessive fatigue.
• Race season: Minimal but consistent input to maintain strength, support injury prevention, and incorporate targeted explosive work when needed or specific activation with weight training

Core training is less dependent on specific phases of the season and can be integrated consistently throughout the year:

• Year-round approach: Core training can be performed regularly across all phases, as its main role is to support stability, posture, and movement control rather than directly drive performance.
• Dedicated sessions: Some athletes include 2–3 standalone core sessions per week, focusing on stability, control, and addressing individual weaknesses or imbalances.
• Integrated approach: Others incorporate shorter 15–20-minute core routines, often combined with mobility, as part of their daily training — for example before riding/ training. This can serve as effective activation and improve movement efficiency on the bike.
• Practical focus: Particularly beneficial for injury prevention, correcting imbalances, and maintaining better control and posture during longer or more demanding efforts.