Ask a Cycling Coach Podcast - Presented by TrainerRoad ULTIMATE GUIDE TO STRENGTH TRAINING FOR CYCLISTS | UPDATED! | Ask a Cycling Coach Podcast 557
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Oct 30, 2025 Derek Teel, founder of Dialed Health and expert strength coach, shares vital insights on strength training tailored for cyclists. He reveals what professional cyclists really do in the gym and discusses the importance of upper body training for bike handling. Derek clarifies misconceptions about muscle gain and emphasizes strength's role in injury prevention. Listeners learn about effective rep ranges, the necessity of bone density workouts, and core exercises that enhance cycling performance. His strategies for year-round strength training ensure cyclists ride stronger and safer.
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Save Low-Rep Heavy Lifts For The Right Time
- Use low-rep heavy sets (<6 reps) for maximal force but only after preparatory phases.
- Ensure high intensity (RPE ~8) when doing low-rep strength work to get the neuromuscular benefit.
Balance Pushes And Pulls For Shoulder Health
- Balance horizontal and vertical push/pull movements to keep shoulders healthy and posture correct.
- Program counter-movements (rows, pulls) to avoid imbalances from repeated cycling positions.
Progress From Bodyweight To Added Load
- Use bodyweight training for short blocks or maintenance but add external load for long-term progressive overload.
- Add a single kettlebell, band, or weighted vest when reps become excessively high (>20) to keep strength gains.