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Do Squats Improve Cycling Performance?

Question: I’m doing squats this winter but am unsure if added strength will help my cycling next season. I read the weight training chapter in your Off-Season Training for Roadies, but should I continue working so hard in the weight room? — Andy G.

Coach Fred Matheny Replies: The answer about whether strength training for legs improves cycling is a definite “maybe.” I address two considerations in some detail in the chapter you mention. Here’s the short version:

Sports science isn’t sure that conventional resistance training helps endurance performance. It depends on the individual’s weaknesses.

  • If you’re naturally strong but lack aerobic power, you’re probably better off riding and working on strength on the bike with short, hard hills and low-cadence/high gear repeats.
  • If you lack strength in your legs, weights can help improve this weakness. But then you have to convert that strength into cycling-specific power with on-bike training.

However, there’s another consideration. As we age, it’s increasingly important to maintain muscle volume. Weights are a great way to do this. I suspect that most riders over 45 or 50 should do squats or leg presses routinely just to stave off sarcopenia (loss of lean muscle tissue).

Think of it this way: You’re lifting not to improve your riding next spring but rather to ensure that you’re still able to ride in 20 or 30 years.

This may seem more a matter of “functional strength” than a direct cycling issue. But as you grow older, it obviously helps your cycling to have more leg muscle to work with.

Reader Interactions

Comments

  1. Brian says

    July 29, 2018 at 10:24 am

    I never leave comments, but I am 59 years old and this article is outstanding. It makes a lot of sense. This article will help a lot of cyclists especially those in my age group who want to go faster or longer or both on their bikes. Thanks this incredible information.

    Reply
  2. Jim H says

    October 7, 2020 at 12:18 am

    Spend several months improving your general leg strength and you will certainly feel the benefit in your pedaling. Squats are easily the best tool for the job. Don’t get carried away with trying to make your strength training “functional” or “specific” – that happens on the bike. Just get strong. Stronger hips and legs, just like losing excess fat, work every time. Not that hard to work in 2-3 squat training sessions and ride as you otherwise would.

    Reply

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