On-Bike vs. Off-Bike Strength Training for Cyclists: What the Latest Science Reveals (PART 1)
- Mark Turnbull
- Nov 3
- 4 min read
Updated: Nov 4
Introduction: The Gym vs. Saddle Dilemma
Every cyclist has faced the same question: should I spend time in the gym lifting heavy weights, or focus solely on saddle time? Strength training has long been considered essential for improving sprint power, endurance, and overall cycling performance. Yet, for time-crunched riders, juggling gym sessions with long rides can be a challenge. A recent study by Barranco-Gil et al. (2024) offers a surprising solution: high-intensity on-bike resistance training can be just as effective as traditional off-bike strength work.
This research compared conventional gym-based exercises like heavy squats with a novel on-bike method involving low-cadence, high-torque efforts. The results suggest that you might not need to leave the bike to get significant strength gains.
Why Strength Training Matters for Cyclists
Cycling is predominantly an endurance sport, but power and strength are key determinants of performance. Strong muscles improve pedaling efficiency, force production, and sprint capacity. Specifically:
Leg strength contributes to higher torque and sustained power output.
Muscle hypertrophy (size increase) supports endurance and sprint performance by improving pedaling mechanics.
Muscle-tendon adaptations enhance force transmission from muscle to pedal, reducing energy loss.
Multiple studies have shown that structured resistance training improves cycling economy, increases sprint power, and enhances overall performance. Yet, traditional off-bike strength work can be time-consuming and sometimes intimidating for endurance athletes who are not accustomed to the gym.
Study Design and Methods: Simplifying the Science
Barranco-Gil and colleagues recruited well-trained male cyclists and divided them into three groups:
Off-bike resistance training – traditional gym-based exercises such as heavy squats.
On-bike resistance training – structured high-torque, low-cadence intervals on the bike.
Control group – endurance training only, without any added resistance work.
Both strength groups trained for 10 weeks, maintaining the same training volume (~70% of one-repetition maximum for squats or equivalent force on the bike), number of sets, and recovery periods. The goal was to isolate the effect of the training modality while keeping intensity comparable.
Key Results: The On-Bike Upset
The study delivered some unexpected results:
Performance Gains
Both on-bike and off-bike groups improved muscle strength and sprint power by ~4%.
The control group saw no improvements; in fact, some measures slightly declined.
This demonstrates that you don’t need a gym to improve cycling power.
Muscle Structure
Quadriceps cross-sectional area increased by approximately 2–2.5% in both training groups.
Muscle-tendon structure also improved, confirming that on-bike high-resistance efforts stimulate hypertrophy and structural adaptations just like heavy squats.
VO₂max
Interestingly, there were no major changes in VO₂max across any group.
This reinforces the idea that strength training improves power efficiency rather than aerobic capacity.
Takeaway: The study clearly shows that cyclists can gain strength and pedaling power with on-bike training alone, providing a practical alternative for those with limited gym access or time.
Practical Implications for Cyclists
So, what does this mean for you?
Time-efficient training: On-bike resistance sessions can replace some or all gym strength work, especially during in-season training.
Improved performance: High-torque, low-cadence intervals boost both muscle strength and sprint capability.
Off-bike training still matters: Gym sessions offer additional benefits such as core stability, injury prevention, and overall body conditioning.
How to Implement High-Intensity On-Bike Resistance Training
For cyclists looking to replicate these results, here’s a practical blueprint:
On-Bike Resistance Sessions (Recommended 2x/week)
Format: 5 sets of 7 pedal strokes per set.
Intensity: ~70% max effort (select a very heavy gear).
Cadence: 40–50 rpm.
Recovery: Full recovery between sets (2–3 minutes).
Tracking: Use a power meter to monitor force output.
Optional Off-Bike Strength Sessions
Format: 5 sets of 7 reps of full squats at ~70% 1RM.
Tempo: Controlled eccentric phase, explosive concentric phase.
Focus: Lower body and core strength, injury prevention.
By integrating one or both methods, cyclists can maintain strength gains year-round, reduce injury risk, and improve pedaling efficiency.
Discussion: Putting the Science in Context
Several factors make these findings particularly compelling:
Matching force loads allowed researchers to compare training modalities directly.
Time-crunched athletes can now maintain or even improve strength without adding extra gym hours.
In-season application: On-bike resistance training can be incorporated into existing rides, making it easier to balance endurance and strength training.
The novelty lies in achieving gym-like benefits on the bike. For recreational and competitive cyclists alike, this opens new avenues for training design and seasonal planning.
Conclusion: Strength Gains Without Leaving the Saddle
Both on-bike and off-bike resistance training enhance strength, sprint power, and quadriceps size. The key insight: high-intensity on-bike RT is a practical, evidence-based alternative to traditional gym work.
For cyclists:
Want to save time? Stick to the bike.
Want the full-body benefits? Incorporate occasional gym sessions.
Either way, structured, heavy resistance efforts—on or off the bike—deliver measurable performance gains.
Call-to-Action:“So, what’s your next session going to look like — heavy squats in the gym or grinding up a hill in your hardest gear?”
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