5 Benefits Of Strength & Conditioning For Cyclists

By Gareth Walters, strength and conditioning coach at Rowe & King.

When most cyclists think about improving performance, the focus is often on time in the saddle: more intervals, longer rides and better pacing strategies. 

But if you’re not including strength and conditioning (S&C) in your training routine, you could be missing out on some serious performance gains and increasing your risk of injury.

As the S&C coach at Rowe & King, I work with cyclists of all levels to complement their on-bike training with targeted off-bike work that delivers real results.

Why Strength & Conditioning Matters For Cyclists

More power on the bike

Improving strength in key areas like the glutes, hamstrings, quads and core means you can produce more force through the pedals. That translates directly into higher wattage, stronger climbs and faster sprints, without necessarily increasing your training volume.

Reduced injury risk

Cycling is repetitive and one-dimensional. S&C helps to correct muscle imbalances, improve joint stability and strengthen supporting structures like tendons and ligaments. This leads to fewer overuse injuries and more time training consistently.

Improved core strength & stability

A strong core gives you better posture on the bike, more efficient power transfer and greater control when riding under pressure, especially during climbs, descents and technical efforts.

Better recovery between sessions

S&C isn’t just about strength… it also improves movement quality, circulation and overall muscular resilience. That means faster recovery and the ability to handle higher training loads over time.

Long-term performance gains

For cyclists chasing progression season after season, S&C becomes a key part of sustaining improvement. Whether you’re a competitive racer, a club rider or are simply passionate about pushing your limits, strength work helps you build a more complete, more robust engine.

Where To Start?

You don’t need to live in the gym. Just one to two well-structured S&C sessions per week can significantly boost your performance and reduce injury risk. The key is making your off-bike work specific, progressive and well timed alongside your riding.

At Rowe & King, S&C is integrated into our holistic coaching approach – because being a better cyclist means being a stronger, more balanced athlete.

Want to get more from your training?

If you’re interested in learning how S&C can support your cycling goals, feel free to reach out. I’m always happy to chat about cycling coaching and the sport in general.