Tips for Combining Cycling and Strength Training

The idea of incorporating strength workouts in your cycling routine to improve your performance is a hot topic that coaches have debated for years.

Most coaches and athletes are always hesitant when it comes to this idea. And that is because most athletes believe that reduction of the quality or/and time for on-the-bike workouts can have a negative effect on their overall performance.

Fortunately, there are numerous studies that have confirmed that incorporating strength workouts into your cycling training can be quite beneficial.



Strength training has been proven to help cyclists generate high power levels within a very short period. And this can help you break away or close a gap between you and the other athletes.

Therefore, if you plan on becoming a fast cyclist, you should incorporate strength training in your cycling workouts.

However, figuring out how and when to introduce it in cycling training can be quite challenging. So here are a few tips to help you combine strength and cycling training.

Top 6 Tips for Combining Cycling Training With Strength Workouts

1. Prioritize Cycling by Doing It Before Your Strength Workout

Strength workouts can be quite tedious and demanding;

therefore, if you plan on doing both exercises on the same day, you should start with cycling in the morning before going to the gym.

And with the right bike of good quality and an affordable price tag , you can improve your cycling skills and at least stretch your muscles before hitting the gym.



During the cycling season, you should prioritize cycling over strength workouts, which means that you should be ready to reduce your gym sessions.

You should also reduce your gym sessions during the recovery week to allow your body to rest to be ready for your cycling sessions. After all, increasing your strength doesn’t mean that you have to lift weights every day.

2. Keep at Least One Resting Day per Week

Constant strength and cycling training without taking a break can lead to burnout. And in the worst-case scenario, you might injure yourself while working out.

Therefore, it’s crucial that you have a 1-day rest every week to allow your muscles to recover.

After all, every time you train, you technically break down your muscle. And if you never rest, your muscles will never rebuild, and you won’t get stronger.



During the rest day, you can put your feet up, take a nap, stretch or even get a massage. Some athletes prefer to meditate during their rest days.

3. When Combining Cycling and Strength, You Should Separate Them With About 6 Hours

When doing strength training and cycling on the same day, the fatigue and stress incurred in your first training will affect the quality of the other; therefore, you should prioritize one over the other.

Generally, there are two kinases that are essential for strength and endurance workouts (mTOR and AMPK).

Adenosine monophosphate-activated protein kinase (AMPK) increases glucose uptake and fat burning capability while hindering other energy-consuming functions. AMPK will always ensure that you have the energy for cycling.

On the other hand, the mammalian target of rapamycin (mTOR) is ideal for cellular growth and protein synthesis, which is exactly what you need for strength training.



AMPK hinders energy-consuming processes like cell growth and protein synthesis while ensuring that you have more than enough energy to survive. On the other hand, mTOR helps your muscles grow. These functions inhibit one another, so you don’t need them active at the same time.

Therefore, you should allow at least 6 hours between strength training and cycling.

You should prioritize cycling by tackling some trails first and then leave a few hours between the two routines as possible.

If you are new to strength training, you should start by lifting weights first and then finish with cycling after a few hours; doing this will help you prevent fatigue-driven mistakes in techniques and form that can result in injuries.

After mastering the strength techniques, you can switch back to cycling in the morning and going to the gym in the afternoon.

4. Pair Strength Training With Straightforward and Moderate Cycling Workouts

The best time to start strength training is during the off-season when you don’t have to do tough cycling routines.

Therefore, you can do some easy cycling workouts in the morning and lift weights a few hours later.

During the cycling seasons, you can rearrange your cycling schedule, making sure that you only go to the gym on days when you’re doing easy to moderate cycling routines. This will help prevent fatigue and possible injuries. Plus, you will have more than enough strength to hit the gym.

5. Give Yourself About 4 Minutes Between Sets When Working Out

Increasing your overall performance with strength workouts does not require you to spend a considerable amount of time in the gym. After all, you will get enough metabolic stress while cycling, but the gains needed from the gym are neuromuscular.

Therefore, you should always give your body 3 to 4 minutes breaks between your sets to allow the body to recover.

Remember, lifting continuously without breaks won’t increase your strength, and in the process, it will affect your cycling training.

6. Lift Weights Twice or Thrice per Week to Increase Your Strength

Most people believe that lifting weights every day without a rest day can help improve their strength; however, that’s not the case.

To increase your strength, all you have to do is lift weights at least twice per week. This means that you don’t have to hit the gym every day, especially when you have to do some tedious cycling routines.

Lifting weights every day can affect your workout routine, so you should create a 2 or 3 days strength schedule that includes all the strength training routines.

Final thoughts

Strength training can help improve your cycling by improving your speed. It can help you catch up with your competitors or breakout and cycle to the finishing line while maintaining the same speed.



Therefore, incorporating strength workouts into your cycling routines can help you become a better cyclist and give you the strength to tackle tough trails.

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