Strength Work and Fueling for Cyclists: What to Do Off the Bike

Cycling builds endurance better than almost anything else, but on its own it builds no strength, loads no bone, and fixes no bad position. That is why riders doing 6 to 10 hours a week often have a great resting heart rate alongside weak glutes, an aching lower back, and numb hands. Here is what to actually do off the bike.

Strength: twice a week, 35 minutes

The goal is not muscle mass, it is a stronger push into the pedal and tissue that tolerates volume. Two sessions a week is enough, and in season one is better than none. Put them on an easy riding day or right after an easy ride, and leave at least 24 hours before your next interval session.

The exercises and the numbers

• Squat or leg press: 3 sets of 5 to 8 reps, 2 to 3 minutes rest.
• Romanian deadlift: 3 sets of 6 to 8 reps. This hits the hamstrings and glutes, which riding barely loads.
• Split squat or Bulgarian split squat: 3 sets of 8 reps per leg. This is what fixes a left-right strength gap.
• Hip thrust: 3 sets of 8 to 12 reps.
• Barbell or cable row: 3 sets of 8 to 12 reps, for the back that holds your position on the bars.
• Plank and side plank: 3 rounds of 30 to 45 seconds each.

Progression is boring and that is fine: when you hit the top of the rep range for all three sets with clean technique, add 2.5 kg upper body and 5 kg on squat and deadlift. For the first 6 to 8 weeks leave 2 to 3 reps in reserve on every set, or you will pay for it with three days of dead legs on the bike.

Jumping, because cycling does not load bone

Riding has no impact, so high-volume cyclists frequently have lower bone density than people who train nothing at all. Twice a week do 20 to 50 landings: 3 sets of 8 to 10 jumps, or 3 rounds of 60 seconds of rope skipping. It takes five minutes and goes before the strength work, not after.

Fueling on the bike

• Under 75 minutes: water is enough, unless you are doing intervals.
• 75 minutes to 2.5 hours: 30 to 60 g of carbohydrate per hour.
• Over 2.5 hours: 60 to 90 g per hour, from a glucose and fructose mix, since glucose alone tops out around 60 g per hour.

For reference: a banana is roughly 25 g, a slice of white bread with honey about 30 g, 500 ml of a sports drink usually 30 to 35 g. Fluid: 500 to 800 ml per hour, up to a litre above 30 degrees, with 500 to 1000 mg of sodium per litre if you see salt on your jersey. Take the first bite at minute 30, not when you feel hungry — by then you are forty minutes behind.

Eating the rest of the day

On real training days aim for 5 to 8 g of carbohydrate per kilogram of body weight; at 70 kg that is 350 to 560 g. Protein 1.6 to 2.0 g per kilogram, split across 4 meals of 25 to 40 g. If you ride hard again tomorrow, get 1.0 to 1.2 g of carbs per kilogram in within two hours of finishing. Losing more than 1.5 kg in a week means you are underfeeding, not improving.

Saddle, knee, and numb hands

Most riding pain is geometry, not weakness.

• Pain at the front of the knee usually means a saddle that is too low or a gear that is too big. Raise the saddle 3 to 5 mm and ride a week before moving it again. At the bottom of the stroke the knee should be bent about 25 to 35 degrees.
• Pain behind the knee is more often a saddle that is too high or set too far back.
• Cadence under 70 on long climbs loads the knees. Aim for 85 to 95 rpm on the flat.
• Numb hands: change your grip every 10 to 15 minutes and check that your weight is not dropping onto your palms.
• Numbness in the perineum is never normal. Drop the saddle nose 1 to 2 degrees and try a cut-out saddle.

Increase weekly distance by no more than 10 percent, and cut volume by a third every fourth week.

When to see a doctor

• Chest pressure, tightness, or pain under effort, or fainting and dizziness on a climb — same day.
• Skipped or irregular heartbeats that continue at rest.
• Numbness in the hands or perineum lasting more than 48 hours after a ride.
• A swollen knee, pain that wakes you at night, or pain that does not settle after two weeks of easy riding.
• Resting heart rate up 8 to 10 beats for three straight weeks with declining form and poor sleep.
• Any crash with a blow to the head, especially with nausea, confusion, or double vision.

Over 40, a family history of heart disease, or coming back after a long layoff: get checked before you start doing intervals.

The short version

• Two 35-minute strength sessions a week: squat, Romanian deadlift, split squat, hip thrust, row, plank.
• 60 to 90 g of carbs and 500 to 800 ml of fluid per hour on rides over 2.5 hours.
• 1.6 to 2.0 g of protein per kilogram per day, across 4 meals.
• Front-of-knee pain: saddle up 3 to 5 mm, cadence 85 to 95.
• Chest pain, fainting, or numbness lasting over 48 hours go to a doctor, not a forum.