N=1 Series Part 3 Strength Training
As a competitive masters-level cyclist, I set out to explore how consistent strength training could enhance my performance on the bike. While endurance athletes often shy away from the weight room, research has increasingly suggested that resistance training can improve cycling economy, neuromuscular resilience, and injury prevention. I wanted to find out: could a structured strength regimen elevate my power, durability, and overall racing edge without compromising aerobic capacity?
👤 Individual Focus
I race regularly and train 6 days per week, balancing interval work, long endurance rides, and regular races. Prior to this experiment, my gym routine was sporadic and under-prioritized. I used a plan tailored to my physiology, race demands (road and hilly events), and recovery capacity. The focus was on functional, compound movements targeting the lower body and core—with some upper-body work for balance.
Sessions were short ranging from 30-40minutes, with 2–3 non-consecutive gym days per week, on the same day as my hard workout on the bike. I borrowed from the TrainerRoad philiosophy of keeping hard days hard and easy days easy. Exercises included the following combination of compound exercises (one after the other with a 2-3min break in between sets). This workout is done at home and I increase the weights as I feel comfortable and never go to failure. As a guide to the weight, I used the TrainerRoad strength training calculator based on my weight and the type of events I was training for. I also logged the weight of each set. The focus of strength training was to gain strength and not muscle, therefore I went for more weight and fewer reps.
- 90 seconds of skipping to warm up
- Deadlifts and Bench Press (3-4 sets of 6-8 reps)
- Squats and Military Press (3-4 sets of 6-8 reps)
- Bulgarian split squats (3-4 sets of 6-8 reps) and kettlebell swings (3-4 sets x 1min and adding 20 sec)
🎯 Control and Measurement
To maintain consistency and track progress:
- Training split: Cycling sessions maintained a steady level of progression; strength workouts added 2–3 times a week.
- Progressive overload: Gradual increases in weight, reps, or time under tension.
- Cycling performance benchmarks:
- Power output (especially 5s, 1min, and FTP)
- Sprint recovery and repeatability
- Perceived effort on climbs and accelerations
- Physical metrics:
- Measured power output from Favero Assioma power meter pedals
- Wore a HR monitor and Garmin Watch which tracked the number of reps and sets
- Captured TSS (training stress score from free Training Peaks account)
I didn’t alter my protein intake durnig this period, however I did increase my cycling volume during the training period to include more Zone 1 & 2 riding.
📊 Data Analysis
After 16 weeks, the results were eye-opening:
- Peak power: Sprint numbers improved by ~5–8%, especially after climbs or surges.
- Fatigue resistance: I recovered faster from hard efforts, likely due to increased neuromuscular efficiency.
- Body composition: Lean mass improved slightly without adding bulk; weight stayed stable.
- Injury profile: None over the first 3 months and then a shoulder impingement due to overdoing it with the overhead military press.
- Climbing strength: Punchier accelerations and smoother torque on steep gradients.
Subjectively, I felt stronger, more stable in the saddle, and more explosive—especially in breakaway attempts and late-race efforts.
⚠️ Limitations
A few caveats to consider:
- Individual response: Not everyone reacts the same—some athletes may gain mass or suffer fatigue if not well adapted. I have done strength training on and off for over 35 years, so my body knows how it feels and my technique is sound.
- Training interference: During recovery weeks or leading up to big events, I would lower the weights
- Short timeframe: Long-term adaptation, including bone density or hormonal impact, wasn’t measured.
- No control group: Without comparative data, some effects may stem from other factors (motivation, placebo, etc.)
The Results
Whilst there was not a lot of difference for my peak power, my longer sprints became more powerful over a longer duration. This became particularly useful in being able to launch a sustained attack late in a race an make it stick. Late in the phase, I picked up a couple of B grade crit wins by going long and holding just under 600W for 50 seconds.
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| Sprint Power Records There was less difference for my prolonged power, I did manage back to back weeks in early January where I sustained 337 watts for 20min on the Kinglake climb and reach a record high FTP of 320 Watts or 4.16W/kg. |
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| Endurance Power Records |
Cost
A Comparison of the Effect of Strength Training on Cycling Performance between Men and Women
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