Training Tips
"Consistency is what separates those who train from those who just ride. Stick with it, trust the process, and you’ll be ready to rock the Bike City Fondo!", Patty Pittman, certified coach. Tune in each week for tips and training support from Coach Patty as she outlines an 8-week program to get you ready for event day. You can also follow us on Facebook (https://www.facebook.com/BikeCityFondo), Instagram (https://www.instagram.com/bikecityfondo) or our newsletter to receive updates.
Official training begins the week of March 16. Week 1 is listed below to get you thinking about how to get to start your 8-week program. In anticipation of the program, one of the most valuable aspects and often the most overlooked is Strength Training.
Strength Training for Cyclists
We’re just over 12 weeks out from the Bike City Fondo and most riders are deep into winter training and starting to think about how to show up stronger on event day. One piece that often gets overlooked (or done incorrectly) is strength training. When it’s done right, it supports your riding and helps you produce more power on the bike. When it’s done wrong, it becomes extra fatigue with very little return.
Let’s talk about what strength training for cyclists should actually look like.
First, it helps to understand that most cyclists fall into one of the following groups when it comes to strength training:
- Cyclists who lift to improve performance and avoid injury
- Cyclists who lift mainly for general health and to avoid injury
Everyone wants to stay healthy and ride better, but how you lift plays a big role in whether your strength work actually improves your economy and power on the bike or simply helps you manage aches and pains.
It’s not just the exercises that matter...although that helps. How those exercises are loaded, progressed, and timed with your riding matters just as much. As a USA Cycling coach and strength coach for over two decades, I'll break it down for you here so you can apply it directly to your training.
Lifting for Performance
When lifting for performance, it’s important to understand what actually increases power on the bike. The research shows that max strength and power strength work translate to cycling performance. That transfer happens in a very specific loading range.
The strength training that carries over best to the bike is done with:
- Low reps, generally 3-6 per set
- High loads
- Long rest periods, typically 2-5 minutes
This style of lifting improves force production and neuromuscular efficiency, which allows you to produce more power on the bike (or the same power with less effort).
High-rep lifting (10-15+ reps with short rest) gets prescribed to cyclists all the time in general programming. It does build muscle and general strength. On its own, however, it does not meaningfully increase cycling power or performance in trained cyclists.
Where this style of lifting helps is by building muscle and tissue capacity so heavier, performance-focused loads can be handled later. This is a hypertrophy focus. It has value, but it is not what actually makes you a more powerful rider.
Max strength and power are what drive performance on the bike.
Lifting to Avoid Injury
For many cyclists, the primary reason for lifting is staying healthy. This is where most general population programs live and this work is important. It just needs to be labeled correctly.
Cycling is repetitive and almost entirely forward-moving. Over time, that creates predictable tightness, limitations, and imbalances. This is where the following come into play:
- Lighter loads
- Band work
- Single-leg work
- Lateral movement
- Core, hip, back, and shoulder work
This type of training helps the body tolerate the position and load of cycling. It improves durability and helps cyclists stay consistent. It is corrective work, not performance-driven strength training, and it should not be expected to increase power on the bike.
How This Comes Together
For cyclists focused on performance, strength training needs to be periodized to fit the cycling season. During base periods (often winter) the focus is on corrective work and hypertrophy. The body is loaded in ways that won’t break it when imbalances are present, while building the foundation needed to handle heavier loads later.
As the season approaches or progresses, the focus shifts. Loads increase, volume comes down, and strength work is adjusted to support riding rather than compete with it. This is where those 3-5 rep sets with longer rest become most valuable. This approach targets neurological adaptations more than metabolic fatigue, which is why it tends to cause less soreness and fits well as cycling volume and intensity increase.
What This Looks Like In Real Life
Mid-February
- 2x per week total-body strength workouts (30-45 minutes)
- Prep and hypertrophy work alongside base riding
- Rep range: 8-15+
- Focus on addressing imbalances and building a foundation with big lifts
March
- 2x per week total-body workouts (30-45 minutes)
- Done after harder rides when possible
- Rep range: 8-12
- Hypertrophy focus so heavier loads can be handled later, with corrective work and mobility still included
Mid-March
- 2x per week total-body workouts (20-30 minutes)
- Rep range: 3-6
- Max strength and power focus as the season starts and winter training wraps up
April and In-Season
Sport-specific and maintenance work
Strength training continues year-round, rotating the different phases
Focus shifts based on race goals, but lifting does not stop
To summarize, strength training for cyclists should work with your season, reduce injury risk by addressing imbalances, and increase the ability to produce force and power on the bike.
If you have questions, send a message to Patty@F2ECoaching.com. As a USA Cycling coach and strength coach with 22 years of experience, I’m here to help.
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Week 1: The Key to Your Fondo Success
Welcome to Week 1 of the 8 Week Bike City Fondo Training Series!
As a coach for 21 years, I'm excited to offer you training tips and help you show up strong, prepared, and ready to enjoy the ride. This week, we’re starting with the single most important factor in your training: Consistency.
Why Consistency Wins Every Time - You don’t need to smash every ride, go all-out every session, or chase PRs every week. What matters most is stacking good training weeks together. Riding consistently is far more valuable than the occasional big effort. Moderate, steady rides at a conversational pace build your aerobic base, which is what actually gets you to the finish line feeling strong.
Here's How to Build a Consistent Training Routine:
Set a Clear Goal -What’s your goal for this training cycle? More endurance? Better climbing? Just feeling good on the bike? Defining it now keeps you motivated.
Make a Plan That Works for You - Aim for 3-5 rides per week, with a mix of easy, moderate, and harder efforts. Don’t stress about missing one. Just focus on consistency over time.
Recover as Hard as You Train - Under recovery kills progress faster than under training. Sleep well, fuel properly, and give your body time to adapt.
Stay Adaptable - Life will throw curveballs. If you miss a ride or have an off day, don’t stress. Just get back on track the next day. I always tell my athletes, "make the next best decision" in their training, nutrition, and recovery. Consistency isn’t about perfection. It’s about showing up more often than not and doing your best.
Track Your Progress - Log your rides. Pay attention to how you feel, not just the numbers. You’ll be surprised how much progress you make when you zoom out and look at the big picture.
Your Action Plan for This Week
- Set Your Baseline - Start with manageable ride times and durations. Keep the effort sustainable.
- Schedule Your Rides - Put them on your calendar. Make them a priority.
- Review and Adjust - At the end of the week, reflect on what worked and what needs tweaking. The goal isn’t to be perfect - it’s to get a little better each week.
Have a great ride,
Coach Patty
Coach Patty
