Ask a Cycling Coach Podcast - Presented by TrainerRoad ULTIMATE GUIDE TO STRENGTH TRAINING FOR CYCLISTS | UPDATED! | Ask a Cycling Coach Podcast 557
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Oct 30, 2025 Derek Teel, founder of Dialed Health and expert strength coach, shares vital insights on strength training tailored for cyclists. He reveals what professional cyclists really do in the gym and discusses the importance of upper body training for bike handling. Derek clarifies misconceptions about muscle gain and emphasizes strength's role in injury prevention. Listeners learn about effective rep ranges, the necessity of bone density workouts, and core exercises that enhance cycling performance. His strategies for year-round strength training ensure cyclists ride stronger and safer.
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Train Upper Body For Control And Comfort
- Do train your upper body to improve bike control, comfort, and fatigue resistance.
- Use moderate upper-body strength work to reduce neck, wrist, and hand issues that limit riding.
You Won't Bulk Up Accidentally
- Strength work rarely causes large upper-body mass gains when programmed for cyclists.
- Typical cycling programs use far less hypertrophy volume than bodybuilding, so unwanted size is unlikely.
Durability Matters: Racing Is Riskier
- Crashes and accidents happen far more in racing than training, so durability matters.
- Strength training improves your ability to survive crashes and recover faster.