Pedal My Way

Power Cycling 101
SETUP
STRENGTH & CONDITIONING
Recalibrate
Power Cycling 101
Setup
Strengt & Conditioning
Recalibrate

Integrating Cycling & Strength Training
The Power-Cycling Method

Table of Contents

The magic of power-cycling happens when you strategically integrate strength training with your riding schedule. This isn’t about simply adding gym sessions to your cycling—it’s about creating a unified training approach where each element enhances the other.

This guide provides the complete framework for uniting strength and cycling training throughout the year, from scheduling strategies to sample workouts to progress tracking.

The Year-Round Power-Cycling Calendar

Successful integration requires aligning your strength training phases with your cycling season. Each phase has different priorities, volume, and intensity for both cycling and strength work.

Phase 1

Phase 1: Off-Season (12-16 weeks, typically November-February)

This is when you build your strength foundation. Cycling volume is lower, allowing maximum focus on strength development.

Strength Training Focus:

  • Goal: Maximum strength development
  • Frequency: 3-4 sessions per week
  • Rep range: 3-6 reps for main lifts
  • Load: Heavy (80-90% of max)
  • Exercises: Compound movements (squats, deadlifts, single-leg work)
  • Session length: 60-75 minutes

Cycling Focus:

  • Volume: Low to moderate (6-10 hours/week)
  • Intensity: Mostly easy endurance riding (Zone 1-2)
  • Purpose: Maintain aerobic base, active recovery from season
  • Key workouts: Long steady rides, easy spins after strength sessions

Weekly Structure Example:

Monday:

  • Morning: Strength session (lower body focus) – 60 min
  • Evening: Easy spin – 30-45 min

Tuesday:

  • Moderate endurance ride – 60-90 min (Zone 2)

Wednesday:

  • Rest or easy recovery ride – 30-45 min

Thursday:

  • Morning: Strength session (full body) – 60 min
  • Evening: Easy spin – 30-45 min

Friday:

  • Rest or easy recovery ride – 45-60 min

Saturday:

  • Long endurance ride – 2-4 hours (Zone 1-2, conversational pace)

Sunday:

  • Easy ride or complete rest – 45-90 min

Total weekly hours: 7-11 hours (4-5 hours strength, 3-6 hours cycling)

Key principles:

  • Strength sessions take priority
  • Stack hard efforts (strength + easy cycling same day)
  • Easy cycling days stay truly easy
  • Long weekend rides maintain aerobic base without high intensity

Phase 2

Phase 2: Pre-Season (6-8 weeks, typically March-April)

Convert strength gains into cycling-specific power. Increase cycling intensity and volume while maintaining strength.

Strength Training Focus:

  • Goal: Power conversion and explosive strength
  • Frequency: 2-3 sessions per week
  • Rep range: 3-6 reps with explosive intent
  • Load: Moderate-heavy (70-85% of max)
  • Exercises: Power movements (box jumps, jump squats, Olympic lift variations), compound lifts
  • Session length: 45-60 minutes

Cycling Focus:

  • Volume: Moderate to high (8-14 hours/week)
  • Intensity: Building—add intervals, tempo, VO2max work
  • Purpose: Convert strength to cycling power, build race fitness
  • Key workouts: Threshold intervals, VO2max efforts, climbing repeats

Weekly Structure Example:

Monday:

  • Rest or very easy recovery ride – 30-45 min

Tuesday:

  • Interval workout (VO2max or threshold) – 60-90 min
  • Example: 5 x 5 min at threshold with 3 min recovery

Wednesday:

  • Morning: Strength session (power focus) – 45 min
  • Afternoon: Easy recovery ride – 45-60 min

Thursday:

  • Moderate ride with tempo efforts – 75-90 min
  • Example: 3 x 10 min tempo (Zone 3-4) with 5 min easy between

Friday:

  • Rest or easy ride – 45-60 min

Saturday:

  • Long ride with intensity – 2.5-4 hours
  • Include climbs, tempo sections, or hard group ride

Sunday:

  • Easy endurance ride – 90-120 min (Zone 1-2)

Optional 3rd strength session:

  • Quick maintenance session Wednesday or Friday – 30-40 min

Total weekly hours: 10-16 hours (1.5-2.5 hours strength, 8.5-13.5 hours cycling)

Key principles:

  • Cycling takes increasing priority
  • Strength sessions maintain gains without excessive fatigue
  • Allow 24+ hours between heavy strength and hard cycling
  • Focus shifts to power and explosive movements

Phase 3

Phase 3: In-Season (racing season/peak riding, typically May-September)

Maintain strength gains with minimal gym time. Cycling takes complete priority.

Strength Training Focus:

  • Goal: Maintenance only—preserve what you built
  • Frequency: 1-2 short sessions per week
  • Rep range: 6-8 reps
  • Load: Moderate (70-80% of max)
  • Exercises: Core compound lifts, reduced volume
  • Session length: 30-45 minutes

Cycling Focus:

  • Volume: High (10-18+ hours/week)
  • Intensity: Peak—races, hard group rides, key events
  • Purpose: Perform at your best
  • Key workouts: Races, race-pace efforts, openers, recovery rides

Weekly Structure Example (Race Weekend):

Monday:

  • Easy recovery ride – 45-60 min

Tuesday:

  • Hard interval session or race simulation – 60-90 min

Wednesday:

  • Morning: Quick strength maintenance – 35 min
  • Afternoon: Easy recovery ride – 45-60 min

Thursday:

  • Moderate ride with some intensity – 60-90 min

Friday:

  • Easy ride or rest – 30-45 min

Saturday:

  • Race or hard group ride – 2-4 hours

Sunday:

  • Race, long ride, or easy recovery – 2-4 hours

Total weekly hours: 11-19 hours (0.5-1 hour strength, 10.5-18 hours cycling)

Key principles:

  • Minimal strength work—just enough to maintain
  • Never strength train within 48 hours of a key event
  • If racing both weekend days, skip strength that week
  • Quality over quantity in the gym
  • Listen to your body—drop strength if it’s impacting cycling

In-Season Maintenance Session Example:

  1. Goblet squat: 2 sets x 8 reps
  2. Single-leg deadlift: 2 sets x 8 per leg
  3. Push-ups: 2 sets x 12 reps
  4. Dumbbell rows: 2 sets x 10 reps
  5. Plank: 2 sets x 60 seconds

Total time: 30-35 minutes

Phase 4

Phase 4: Recovery/Transition (2-4 weeks, typically October)

Active recovery from the season, address imbalances, reset mentally and physically.

Strength Training Focus:

  • Goal: Recovery, address any issues, have fun
  • Frequency: 1-2 easy sessions per week
  • Rep range: 10-15 reps (light work)
  • Load: Light (50-60% of max or bodyweight)
  • Exercises: Bodyweight work, mobility, movement quality
  • Session length: 30-45 minutes

Cycling Focus:

  • Volume: Low (3-6 hours/week)
  • Intensity: Easy, fun riding only
  • Purpose: Mental and physical recovery
  • Activities: Easy rides, trail riding, different bikes, cross-training

Weekly Structure Example:

  • Very flexible—ride when you feel like it
  • Light bodyweight strength 1-2 times per week
  • Focus on other activities: hiking, swimming, yoga
  • No structure, no pressure, no data tracking

Key principles:

  • True recovery—physically and mentally
  • Don’t skip this phase (prevents burnout)
  • Use the time to heal any nagging issues
  • Come back refreshed for the next off-season

Scheduling Strategies: When to Lift and When to Ride

The key to power-cycling success is coordinating your hard efforts and allowing proper recovery. Poor scheduling leads to chronic fatigue and compromised performance in both disciplines.

The Golden Rules of Scheduling

1. Stack Hard Days Together

Group your hardest efforts so easy days can truly be easy. This is called the “polarized” approach and is backed by extensive research.

Why it works:

  • Provides adequate recovery between hard efforts
  • Prevents the “moderate forever” trap where you’re never fresh
  • Allows for genuine adaptation from hard training
  • Reduces overall fatigue load

Example:

  • ✅ Tuesday: Hard cycling intervals + Thursday: Heavy strength session
  • ✅ Monday: Heavy strength session + easy spin same evening
  • ❌ Monday: Heavy strength, Tuesday: Easy ride, Wednesday: Hard cycling, Thursday: Moderate strength, Friday: Easy ride (spreads fatigue across the week)

2. Separate Strength and Hard Cycling by at least 6 Hours

When doing both on the same day, allow enough time for partial recovery.

Optimal timing:

  • Morning ride (hard) → Evening strength session (6-8 hours later)
  • Morning strength (heavy) → Evening ride (easy spin, 6-8 hours later)

Why it works:

  • Allows glycogen partial replenishment
  • Reduces cumulative fatigue within a single session
  • Maintains quality of both workouts

3. Prioritize What Matters Most for That Phase

Your training phase determines which activity gets priority timing.

Off-season: Strength can come first

  • Morning strength (fresh) → Evening easy ride

Pre-season and in-season: Cycling gets priority

  • Morning cycling (key workout when fresh) → Evening strength

Race week: Cycling only—skip or drastically reduce strength

4. Never Go Into a Hard Ride with Heavy Leg Fatigue

Allow at least 24-48 hours after heavy squats/deadlifts before cycling intervals or races.

Recovery timelines:

  • Heavy squats/deadlifts → 48-72 hours before hard cycling
  • Moderate strength session → 24-36 hours before hard cycling
  • Light maintenance session → 12-24 hours before hard cycling
  • Upper body/core only → Can ride hard next day

5. Use Easy Rides for Active Recovery

Light spinning after strength work promotes blood flow and speeds recovery.

How to do it:

  • 15-45 minutes very easy (you could hold a conversation)
  • Low resistance, high cadence (90+ RPM)
  • Zone 1 effort (feels almost too easy)
  • No intensity whatsoever

Benefits:

  • Flushes metabolic waste
  • Promotes nutrient delivery
  • Loosens tight muscles
  • Doesn’t add significant fatigue

Sample Same-Day Combinations

Option 1: Morning Strength, Evening Easy Ride (Off-Season)

7:00 AM – Strength Session (Lower Body Focus)

  • Full warm-up and main workout
  • Heavy squats, deadlifts, single-leg work
  • 60-75 minutes total

12:00 PM – Lunch and recovery

  • High-protein meal
  • Adequate carbs to replenish glycogen
  • Hydration

6:00 PM – Easy Recovery Spin

  • 30-45 minutes very easy
  • Promotes recovery from morning session
  • Sets up next day’s riding

Why this works: Strength is done when fresh, easy ride promotes recovery without adding significant fatigue.

Option 2: Morning Hard Ride, Evening Strength (Pre-Season/In-Season)

7:00 AM – Cycling Interval Workout

  • Threshold or VO2max intervals
  • 60-90 minutes total
  • Priority workout of the day

12:00 PM – Recovery meal

  • High carbohydrate to replenish glycogen
  • Moderate protein
  • Full hydration

6:00 PM – Strength Session

  • Can be full body since legs already worked
  • Moderate intensity (not maximum effort)
  • 45-60 minutes

Why this works: Key cycling workout happens when fresh, strength maintains gains without compromising cycling quality.

Option 3: Combined Session (Time-Efficient Option)

Schedule:

  • 15-20 min easy warm-up spin
  • 45-60 min strength session
  • 15-20 min easy cool-down spin

When to use:

  • Maintenance phases
  • Time constraints
  • Home gym + trainer setup

Advantages:

  • Time-efficient (90 min total vs. 2 separate sessions)
  • Good for in-season maintenance
  • Easy cardio bookends aid recovery

Disadvantages:

  • Can’t do maximum-intensity strength
  • Can’t do hard cycling efforts
  • Only suitable for maintenance, not building phases

Sample Power-Cycling Workouts by Phase

Off-Season: Maximum Strength Development

Lower Body Focus Session

Warm-up (10 minutes):

  • 3 min easy spinning or jumping jacks
  • Bodyweight squats: 2 x 10
  • Glute bridges: 2 x 15
  • Walking lunges: 2 x 10 per leg
  • Leg swings and hip circles

Main Workout:

  1. Back Squat – 5 sets x 4 reps @ 85% max
    • Rest: 3-4 minutes between sets
    • Focus: Depth, control, explosive concentric
  2. Romanian Deadlift – 4 sets x 6 reps @ 80% max
    • Rest: 3 minutes between sets
    • Focus: Hip hinge, neutral spine
  3. Bulgarian Split Squat – 3 sets x 8 reps per leg
    • Rest: 2 minutes between sets
    • Hold dumbbells for resistance
  4. Nordic Hamstring Curls – 3 sets x 6-8 reps
    • Rest: 2 minutes between sets
    • Use band assistance if needed
  5. Plank Variations – 3 sets x 60 seconds
    • Front plank, side plank, or weighted plank
    • Rest: 90 seconds between sets
  6. Single-Leg Glute Bridge – 3 sets x 10 per leg
    • Rest: 60 seconds between sets

Cool-down:

  • 15-20 min easy spinning
  • Static stretching (quads, hamstrings, hip flexors)

Total time: 75-90 minutes

Upper Body & Core Session

Warm-up (8 minutes):

  • Arm circles, band pull-aparts
  • Push-ups: 2 x 8
  • Inverted rows: 2 x 8

Main Workout:

  1. Overhead Press – 4 sets x 6 reps
    • Rest: 2-3 minutes
  2. Pull-ups or Lat Pulldown – 4 sets x 6-8 reps
    • Rest: 2-3 minutes
  3. Dumbbell Bench Press – 3 sets x 8 reps
    • Rest: 2 minutes
  4. Dumbbell Rows – 3 sets x 10 reps per arm
    • Rest: 2 minutes
  5. Face Pulls – 3 sets x 15 reps
    • Rest: 90 seconds
  6. Pallof Press – 3 sets x 12 reps per side
    • Rest: 90 seconds
  7. Dead Bug – 3 sets x 10 reps per side
    • Rest: 60 seconds

Cool-down:

  • Stretching for chest, shoulders, lats

Total time: 55-65 minutes

Pre-Season: Power Conversion

Power Development Session

Warm-up (10 minutes):

  • Dynamic movements: high knees, butt kicks, leg swings
  • Jump rope: 2-3 minutes
  • Bodyweight squat jumps: 2 x 5

Main Workout:

  1. Box Jumps – 5 sets x 4 reps
    • Rest: 2-3 minutes
    • Focus: Maximum explosiveness, stick the landing
    • Use appropriate height (24-30″)
  2. Front Squat – 4 sets x 5 reps @ 75% max
    • Rest: 3 minutes
    • Focus: Explosive concentric, controlled descent
  3. Single-Leg Deadlift – 3 sets x 6 reps per leg
    • Rest: 2 minutes
    • Moderate weight, control and balance
  4. Kettlebell Swings – 4 sets x 12 reps
    • Rest: 2 minutes
    • Powerful hip snap
  5. Medicine Ball Slams – 3 sets x 10 reps
    • Rest: 90 seconds
    • Full body power expression
  6. Jump Squats – 3 sets x 8 reps
    • Rest: 2 minutes
    • Bodyweight or light load
  7. Plank with Shoulder Taps – 3 sets x 20 taps total
    • Rest: 90 seconds
    • Anti-rotation core stability

Cool-down:

  • 15 min easy spin
  • Dynamic stretching

Total time: 60-70 minutes

In-Season: Maintenance

Quick Maintenance Session

Warm-up (5 minutes):

  • Light movement, dynamic stretches
  • Bodyweight squats: 1 x 10

Main Workout (Circuit Format):

Circuit A (repeat 2 times):

  1. Goblet Squat – 8 reps
  2. Push-ups – 12 reps
  3. Plank – 60 seconds
  • Rest 2 minutes after completing circuit

Circuit B (repeat 2 times):

  1. Single-Leg Deadlift – 8 reps per leg
  2. Dumbbell Rows – 10 reps per arm
  3. Side Plank – 45 seconds per side
  • Rest 2 minutes after completing circuit

Finisher:

  • Step-ups: 2 sets x 10 per leg

Cool-down:

  • Light stretching

Total time: 30-40 minutes

Key points:

  • Maintains strength without excessive fatigue
  • Can be done 24 hours before moderate cycling
  • Skip entirely the week of major races
  • Quality over quantity

Monitoring Progress: Are You Getting Stronger?

Track these metrics to ensure your power-cycling program is working:

In the Gym

Strength benchmarks to track:

  • Goblet Squat: Weight x reps
    • Beginner goal: 40 lbs x 10 reps
    • Intermediate: 60 lbs x 10 reps
    • Advanced: 80+ lbs x 10 reps
  • Romanian Deadlift: Weight x reps
    • Beginner goal: 95 lbs x 8 reps
    • Intermediate: 135 lbs x 8 reps
    • Advanced: 185+ lbs x 8 reps
  • Bulgarian Split Squat: Weight x reps per leg
    • Beginner: Bodyweight x 12 reps
    • Intermediate: 30 lbs per hand x 10 reps
    • Advanced: 50+ lbs per hand x 8 reps
  • Pull-ups: Total reps
    • Beginner goal: 5 consecutive
    • Intermediate: 10 consecutive
    • Advanced: 15+ consecutive

How to track:

  • Use a training log or app (notebook works fine)
  • Record weight, reps, and sets for main lifts
  • Note how the session felt (RPE 1-10 scale)
  • Track weekly to see trends

On the Bike

Performance indicators:

Power Output (if you have a power meter):

  • FTP (Functional Threshold Power): Test every 6-8 weeks
    • Look for 5-15 watt improvements off-season to pre-season
    • Maintenance or small gains in-season is success
  • Sprint Power: Max 5-second and 15-second efforts
    • Should see improvements in peak wattage
    • Better power-to-weight ratio on climbs
  • Watts per kilogram: Weight-normalized power
    • More important than absolute watts for climbing

Subjective Measures:

  • Perceived effort on familiar climbs or segments
    • “This climb feels easier than last month”
    • Same heart rate = higher power = you’re getting stronger
  • Sprint performance
    • Faster accelerations
    • Winning more town sign sprints
    • Better jump in group rides
  • End-of-ride strength
    • Maintaining form through long rides
    • Stronger in final hour vs. fading
    • Better performance late in races
  • Recovery between hard efforts
    • Bouncing back faster from intervals
    • Feeling fresh sooner after hard days

Practical tests:

  • Stair climb test: How many flights can you climb without stopping?
    • Retest monthly—improvements indicate better leg strength endurance
  • 30-second hill sprint: Max effort up a familiar hill
    • Time yourself monthly
    • Track improvement
  • Standing long jump: Simple power test
    • Measure distance from standing position
    • Improvements = more explosive power

Overall Wellness Indicators

Positive signs (you’re adapting well):

  • Sleeping well
  • Good energy throughout the day
  • Enthusiasm for training
  • Normal muscle soreness (24-48 hours)
  • Steady or improving performance
  • Feeling strong on and off the bike

Warning signs (need more recovery):

  • Sleep quality declining
  • Persistent heavy fatigue (3+ days)
  • Loss of motivation
  • Performance declining
  • Getting sick frequently
  • Elevated resting heart rate
  • Mood changes, irritability
  • Extreme muscle soreness (3+ days)

What to do if you see warning signs:

  • Take 2-3 complete rest days
  • Reduce training volume 30-50% for a week
  • Evaluate sleep, nutrition, life stress
  • Consider a full recovery week

Common Mistakes and How to Avoid Them

Mistake 1: Doing Too Much Too Soon

What it looks like:

  • Adding 3-4 strength sessions immediately
  • Jumping into heavy weights without building up
  • Maintaining high cycling volume while adding strength

The consequence:

  • Overwhelming fatigue
  • Injury risk
  • Burnout
  • Performance decline in both activities

The solution:

  • Start with 2 sessions per week
  • Begin with bodyweight or light weights
  • Reduce cycling volume slightly when adding strength
  • Build gradually over 4-6 weeks

Mistake 2: Training Hard Every Day

What it looks like:

  • Hard cycling intervals + heavy strength on consecutive days
  • No easy weeks or rest days
  • Believing “more is always better”

The consequence:

  • Chronic fatigue
  • No time for adaptation
  • Performance plateau or decline
  • Increased injury risk

The solution:

  • Follow the hard/easy principle
  • Stack hard days together
  • Include at least 2 easy days per week
  • Plan recovery weeks every 3-4 weeks

Mistake 3: Neglecting Single-Leg Work

What it looks like:

  • Only bilateral exercises (regular squats, deadlifts)
  • Avoiding single-leg work because it’s hard
  • Not addressing obvious imbalances

The consequence:

  • Left-right imbalances persist
  • One leg compensates for the other
  • Injury risk increases
  • Performance limited by weaker leg

The solution:

  • Include at least one single-leg exercise per session
  • Test single-leg strength regularly
  • Don’t do extra reps on the strong side
  • Accept that single-leg work is supposed to be challenging

Mistake 4: Skipping Strength Work In-Season

What it looks like:

  • “Too busy racing to lift”
  • “Don’t want to be sore”
  • Thinking racing alone maintains strength

The consequence:

  • Lose strength gains within 2-3 weeks
  • Muscular imbalances return
  • Performance decline mid-season
  • Injury risk increases

The solution:

  • Maintain with 1-2 short sessions per week
  • Keep sessions brief (30-40 min)
  • Reduce volume but keep intensity moderate
  • Never skip entirely unless race week

Mistake 5: Poor Exercise Form

What it looks like:

  • Adding weight before mastering movement
  • Sacrificing form to lift heavier
  • Not learning proper technique
  • Ego lifting

The consequence:

  • Injury risk
  • Ineffective training
  • Reinforcing bad movement patterns
  • Pain and compensation

The solution:

  • Master bodyweight before adding load
  • Video yourself to check form
  • Consider working with a coach initially
  • Leave your ego at the door

Mistake 6: Not Fueling Adequately

What it looks like:

  • Trying to lose weight while building strength
  • Insufficient protein intake
  • Not eating enough overall calories
  • Poor timing of nutrition

The consequence:

  • Can’t recover properly
  • Can’t build strength effectively
  • Feel constantly tired
  • Performance suffers in both activities

The solution:

  • Eat 1.6-2.2g protein per kg bodyweight daily
  • Consume adequate total calories
  • Time protein around workouts
  • Don’t try to lose significant weight while building strength

Mistake 7: Ignoring Upper Body and Core

What it looks like:

  • “Cyclists only need leg strength”
  • Skipping push/pull exercises
  • Minimal core work

The consequence:

  • Poor bike handling
  • Neck and upper back pain
  • Weak posture on long rides
  • Reduced power transfer
  • Injury risk

The solution:

  • Include upper body work 2-3x per week
  • Prioritize pulling movements (2:1 pull-to-push ratio)
  • Core work in every strength session
  • Think of upper body as injury prevention

Your First 8 Weeks: A Detailed Implementation Guide

Weeks 1-2: Foundation Phase

Goal: Learn movement patterns, build work capacity, establish routine

Strength Training:

  • 2 full-body sessions per week
  • Bodyweight or very light weights
  • 2-3 sets x 10-12 reps per exercise
  • Focus on form, not load

Sample Session:

  1. Bodyweight squats – 3 x 12
  2. Glute bridges – 3 x 15
  3. Lunges – 2 x 10 per leg
  4. Push-ups – 3 x 8-12
  5. Inverted rows or band rows – 3 x 10
  6. Plank – 3 x 30-45 seconds

Cycling:

  • Continue normal routine
  • May feel slightly more tired—this is normal
  • Keep rides mostly easy

What to expect:

  • Some muscle soreness (normal)
  • Learning curve with exercises
  • Feeling accomplished but not destroyed

Weeks 3-4: Building Phase

Goal: Add light resistance, increase work capacity

Strength Training:

  • 2 full-body sessions per week
  • Add light dumbbells, bands, or light sandbag
  • 3 sets x 8-10 reps per exercise
  • Progressive overload—slightly more than weeks 1-2

Sample Session:

  1. Goblet squats (20-30 lbs) – 3 x 10
  2. Romanian deadlifts (light dumbbells) – 3 x 10
  3. Bulgarian split squats (bodyweight) – 3 x 8 per leg
  4. Push-ups (add 2-3 reps) – 3 x 10-15
  5. Dumbbell rows – 3 x 10 per arm
  6. Plank – 3 x 45-60 seconds

Cycling:

  • Normal volume
  • Notice: Might feel slightly heavier on bike after leg day
  • Solution: Easy spin after strength sessions helps

What to expect:

  • Adaptation to resistance training
  • Some fatigue but manageable
  • Starting to feel stronger

Weeks 5-6: Progression Phase

Goal: Increase resistance, develop strength

Strength Training:

  • 2-3 sessions per week (add 3rd if feeling good)
  • Moderate resistance
  • 3 sets x 6-8 reps for main lifts
  • Clear progressive overload from weeks 3-4

Sample Session:

  1. Goblet or barbell squats (moderate) – 3 x 8
  2. Romanian deadlifts (moderate) – 3 x 8
  3. Bulgarian split squats (holding light dumbbells) – 3 x 8 per leg
  4. Overhead press or push-ups – 3 x 8-10
  5. Pull-ups or rows – 3 x 8
  6. Pallof press – 3 x 10 per side
  7. Plank variations – 3 x 60 seconds

Cycling:

  • Normal to slightly reduced volume if adding 3rd strength session
  • Should start feeling stronger on climbs
  • Sprint power improving

What to expect:

  • Noticeable strength gains
  • Movement patterns feel natural
  • Starting to see cycling performance benefits

Weeks 7-8: Evaluation Phase

Goal: Continue progression, assess results

Strength Training:

  • 3 sessions per week (if recovering well)
  • Continue progressive overload
  • Same format as weeks 5-6 but heavier/more reps

Cycling:

  • Test your improvements:
    • Favorite climb segment
    • Sprint efforts
    • Long ride endurance
  • Should notice measurable improvements

End of Week 8 Assessment:

Answer these questions:

  1. Can you lift more weight or do more reps than week 1? (Should be yes)
  2. Do familiar climbs feel easier? (Should be yes)
  3. Is your sprint power better? (Should be yes)
  4. Are you recovering adequately? (Should be yes)
  5. Do you feel stronger overall? (Should be yes)

If mostly yes: Continue building—add weight, progress to next phase

If mostly no: Evaluate:

  • Are you recovering enough? (sleep, nutrition, rest days)
  • Is training volume too high?
  • Is form correct on exercises?
  • Do you need more time in foundation phase?

The Bottom Line: Making Power-Cycling Work

The integration of strength and cycling training isn’t complicated, but it requires intentional planning:

  1. Align your strength phases with your cycling season
    • Build strength in off-season
    • Convert to power in pre-season
    • Maintain in-season
    • Recover in transition
  2. Schedule intelligently
    • Stack hard days together
    • Allow adequate recovery
    • Prioritize the right training for each phase
    • Never compromise key cycling workouts
  3. Start conservatively and build gradually
    • Begin with 2 sessions per week
    • Add volume slowly
    • Listen to your body
    • Be patient with progress
  4. Track your progress in both disciplines
    • Gym numbers should improve
    • Cycling performance should improve
    • Overall wellness should be maintained
  5. Adjust based on results
    • If progressing well, continue
    • If struggling, reduce volume
    • If plateaued, change stimulus
    • If overtrained, take recovery time

The magic of power-cycling isn’t in any single workout or program—it’s in the consistent, strategic integration of strength and cycling training throughout the year. Done correctly, each element enhances the other, creating a stronger, more resilient, more powerful cyclist.

Start where you are, use what you have, and build progressively. The strength you develop in the gym will reveal itself on every climb, sprint, and long ride throughout the season.

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