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Endurance and Strength Training

When we talk about building endurance muscle, especially for cycling, it's important to understand the science behind it. Endurance training primarily involves aerobic exercises that help in increasing your body's efficiency in using oxygen. This type of training strengthens your cardiovascular system, muscles, and improves overall stamina.

As a cyclist, training in different zones is crucial. These zones range from low intensity, which improves basic endurance and fat metabolism, to high intensity, which increases your lactate threshold and improves race performance. Balancing training in these zones ensures comprehensive development of endurance, speed, and strength.

The off-season is indeed a golden opportunity to focus on off-the-bike strength training. This is when you can work on muscle imbalances, increase overall strength, and prepare your body for the demanding cycling season. Strength training during this period can include weight lifting, plyometrics, and core exercises. It's important to note that building strength off the bike can significantly enhance your cycling performance and reduce the risk of injury.

Keep in mind that endurance muscle isn't just about long hours on the bike. It's a combination of aerobic capacity, muscular strength, and efficient energy utilization. So, integrating different training methods and working on all aspects of fitness will help you build a strong foundation for endurance cycling.

As we age, building and maintaining muscle mass becomes increasingly vital not only for enhancing cycling performance but also for promoting overall longevity and health. Let's delve deeper into the multifaceted benefits of muscle maintenance and development.

Physical Benefits:

  • Strength and Stability: Muscle mass is crucial for physical strength and stability. Stronger muscles enhance your ability to perform everyday activities with ease. For cyclists, increased muscle strength translates to improved power output and endurance on the bike.

  • Bone Health: Muscle strength is closely linked to bone density. Engaging in resistance training can help prevent age-related bone loss, reducing the risk of osteoporosis and fractures.

  • Metabolism and Weight Management: Muscle tissue is metabolically active, meaning it burns calories even at rest. Maintaining a healthy muscle mass can therefore help regulate body weight and prevent obesity, which is a growing concern with aging.

Mental Benefits:

  • Cognitive Function: Exercise, including strength training, has been shown to enhance cognitive function. It stimulates the release of hormones that promote the growth of new brain cells and enhance brain plasticity.

  • Mood Enhancement: Physical activity triggers the release of endorphins, often referred to as "feel-good" hormones. This can lead to improvements in mood, a reduction in feelings of depression, and a general sense of well-being.

Digestive and Metabolic Health:

  • Improved Insulin Sensitivity: Regular muscle-strengthening exercises can enhance your body's sensitivity to insulin, which is crucial for regulating blood sugar levels. This is particularly important as insulin resistance tends to increase with age.

  • Gut Health: While direct effects on digestion are less pronounced, overall physical health, including maintaining muscle mass, contributes to a healthier digestive system. Regular exercise can improve gut motility and reduce the risk of constipation.

Other Systemic Benefits:

  • Cardiovascular Health: Strong muscles help in maintaining a healthy cardiovascular system. Regular exercise, including strength training, is known to reduce blood pressure and cholesterol levels, lowering the risk of heart diseases.

  • Immune System Boost: Moderate, regular exercise can bolster the immune system by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

  • Improved Sleep: Regular physical activity, including muscle-building exercises, can contribute to better sleep quality and can help in regulating sleep patterns.

Focusing on building and maintaining muscle mass is not just about enhancing cycling performance; it's about supporting our overall health, cognitive function, metabolic efficiency, and quality of life. The integration of strength training and endurance workouts can create a well-rounded fitness regimen that addresses the various aspects of aging, helping us to not only live longer but to live better.


The role of off-the-bike strength training during endurance blocks is crucial for optimizing performance and overall fitness. Let's break down some key points:

Complementing Endurance with Strength Training:

  • Muscle Imbalance Correction: Long hours of cycling can lead to muscle imbalances due to the repetitive nature of the sport. Off-the-bike strength training helps in correcting these imbalances by strengthening underused muscles, which can improve cycling efficiency and reduce the risk of injury.

  • Enhanced Power and Efficiency: Strength training, particularly focused on the core and lower body, can significantly improve your power output on the bike. Stronger muscles mean more force can be applied to the pedals, which is especially beneficial when climbing hills or during sprints.

  • Injury Prevention: Regular strength training strengthens not just muscles, but also tendons, ligaments, and bones. This enhanced strength and stability reduce the likelihood of overuse injuries, which are common in endurance cycling.

  • Improved Endurance: While it may seem counterintuitive, incorporating strength training can actually enhance your endurance. By building a stronger musculoskeletal system, you can maintain better form and efficiency over long distances, delaying the onset of fatigue.

Timing: Endurance Blocks vs. Off-Season Training:

  • Endurance Blocks: During endurance training phases, the focus is primarily on building aerobic capacity and stamina. However, integrating strength training during this period can provide a balanced approach, ensuring that you maintain muscle mass and strength. The key here is to balance the intensity and volume of strength training with your cycling workload to avoid overtraining.

  • Off-Season Training: The off-season is an ideal time to focus more heavily on strength training. Without the pressure of upcoming races or events, you can dedicate more time to building strength, addressing weaknesses, and improving overall physical conditioning. This period allows for a higher volume and intensity of strength training, setting a strong foundation for the upcoming season.

Practical Tips for Integrating Strength Training:

  • Frequency: Aim for 2-3 strength training sessions per week, ideally on non-consecutive days to allow for adequate recovery.

  • Focus Areas: Target key muscle groups used in cycling, such as the glutes, quadriceps, hamstrings, and core. Don't neglect the upper body and stabilizing muscles, which support overall posture and power.

  • Exercise Selection: Include a mix of compound movements (like squats and deadlifts) and functional exercises that mimic cycling movements.

  • Progressive Overload: Gradually increase the resistance or complexity of exercises to continue making strength gains.

Incorporating off-the-bike strength training during both endurance blocks and the off-season is crucial for a well-rounded cycling training program. It not only enhances cycling performance but also contributes significantly to injury prevention and overall physical health. Balancing the intensity and volume of strength training with your cycling routine is key to achieving optimal results.

 I want to go a bit more in depth ion each point above so we can really understand how much strength can really be a critical aspect to our wellbeing.

1. Correcting Muscle Imbalances:

When you're consistently cycling, especially during intensive endurance blocks, certain muscles in your body become highly developed while others may remain underused. This imbalance can lead to postural issues and increase your risk of injury. Strength training off the bike is crucial for you. It helps in engaging and strengthening those less-used muscles, particularly in your upper body and core. By doing so, you'll be balancing out your muscular development, which not only improves your overall physique but also enhances your cycling efficiency. Think of it as creating a strong, stable foundation that supports your primary cycling muscles.

2. Power and Efficiency Enhancement:

As a cyclist, your ultimate goal is to transfer as much power as possible to the pedals. This is where off-the-bike strength training comes into play. By focusing on lower body strength – think squats, lunges, and deadlifts – you'll be developing the powerhouses of your cycling performance: your quads, hamstrings, and glutes. A stronger lower body means you can generate more force with each pedal stroke, which is particularly beneficial when tackling challenging climbs or accelerating in sprints. Remember, it's not just about endurance; it's about how efficiently you can use your strength over prolonged periods.

3. Injury Prevention:

Your long-term health and cycling career depend significantly on staying injury-free. Strength training aids in this by fortifying not just your muscles, but also your tendons, ligaments, and bones. These tissues are integral to your body's overall structural integrity. By strengthening them, you’re not only preventing common overuse injuries but also ensuring that your body can withstand the demands of intensive cycling. Think of strength training as your armor, protecting you against potential injuries.

4. Boosting Endurance:

While endurance training increases your stamina, incorporating strength training will take your endurance to the next level. Stronger muscles tire less easily, meaning you can maintain optimal cycling form for longer durations. This is particularly crucial during the latter stages of long rides or races when fatigue sets in. By having a solid strength base, you'll find that you can sustain a higher level of performance for longer, giving you a significant edge in endurance events.

Timing Your Strength Training:

  • During Endurance Blocks: When you're in the thick of endurance training, it's essential to weave in strength training carefully. The goal here is not to overload your body but to complement your cycling regimen. Integrating light to moderate strength exercises can ensure you maintain muscle mass and strength without overtaxing your body.

  • In the Off-Season: This is your golden period for strength training. With fewer cycling sessions, you have the opportunity to ramp up your strength workouts. This is the time to focus on heavier lifting and more intense strength sessions. Building a robust strength foundation in the off-season sets you up for a more powerful and efficient cycling season.

Practical Tips:

  • Frequency is key. Aim for consistency in your strength training routine, but also listen to your body and allow for adequate recovery.

  • Focus on exercises that mirror cycling movements or strengthen cycling-specific muscles. This will ensure that the strength you gain directly translates to improved performance on the bike.

  • Progressive overload is essential. Gradually increasing the intensity ensures continuous improvement and helps avoid plateaus in your training.

Incorporating strength training into your cycling regimen is not just an add-on; it's a fundamental component of your overall performance and longevity in the sport. By understanding and applying these principles, you’re setting yourself up for a stronger, more efficient, and more enjoyable cycling experience.


Let's explore specific strength exercises you can incorporate during your endurance and off-season blocks, focusing on what each movement involves and how it benefits your performance.

During Endurance Blocks:

  • Bodyweight Squats: These are fundamental for building leg strength. Stand with your feet shoulder-width apart and squat down as if sitting in a chair, keeping your knees over your toes. This exercise strengthens your quads, hamstrings, and glutes – crucial muscles for powerful pedaling.

  • Planks: A great exercise for your core, which is essential for cycling posture and power. Lie face down and then raise your body, supporting yourself on your forearms and toes. Hold this position, keeping your body straight. Strong core muscles help maintain proper form and balance on the bike.

  • Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. This exercise not only builds leg strength but also improves your balance and coordination, which are vital for cycling.

In the Off-Season Block:

  • Deadlifts: Stand with your feet hip-width apart, bend at the hips and knees, and lift a barbell or dumbbells from the ground to hip level. Deadlifts are excellent for strengthening your posterior chain – the back, glutes, and hamstrings – providing a strong foundation for cycling power.

  • Bench Press: Lying on a bench, push a barbell or dumbbells from chest level up to full arm extension. This exercise works on your chest, shoulders, and triceps, balancing your muscular strength since cycling is predominantly lower-body focused.

  • Leg Press: Using a leg press machine, push the weight away from your body with your feet. This exercise allows you to safely lift heavier loads compared to squats, leading to greater strength gains in your quads and glutes.

Combining Strength and Cycling Training:

  • When integrating strength training during endurance blocks, focus on maintaining muscle mass and functional strength without over-fatiguing your muscles. Bodyweight exercises and lighter weights with higher repetitions are ideal.

  • In the off-season, your goal is to build strength and address any imbalances. This is the time to incorporate heavier lifts and lower repetitions to maximize strength gains.

  • Regardless of the season, always start with a proper warm-up to prepare your muscles and joints for the workout, and finish with a cool-down to aid recovery.

By incorporating these strength exercises into your training routine, you're not only enhancing your cycling performance but also improving your overall athletic capabilities. Remember, the strength you build off the bike translates directly to your efficiency and power on the bike, making you a stronger, more resilient cyclist.

Knowledge is power 🦄

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