Faster, Tougher, Stronger
When it comes to strength training, most cyclists don't know where to start. Integrating strength work can be confusing and frustrating. Most cyclists make four key strength training mistakes and quit before they start to see gains on the bike.
Those days are over. The Sufferfest Strength Training for Cyclists is a easy-to-use bodyweight-based programme of 22 videos with 97 exercises that takes you step-by-step, week-by-week through a progressive schedule to build functional strength and turbo-charge your power and endurance on the bike.
Get the Strength Training Advantage
The Sufferfest Strength Training for Cyclists programme was developed by two of the best coaches in endurance sports: Neal Henderson and Mac Cassin of APEX Coaching. This programme will help you get Faster, Stronger and Tougher by:
Recruiting more muscle fibres for speed, endurance, and efficiency.
Strengthening your core for more power and stability.
Improving balance and bike handling.
Reducing the chance of injury.
Breaking through fitness plateaus.
Two Levels to Fit Time-Crunched Cyclists
Just like The Sufferfest cycling workouts, these routines are short but effective to give you maximum benefit with minimum time. Sessions range from 12 minutes long at the beginning of the progression to 30 minutes (Beginner) and 45 minutes (Intermediate) by the end. There are two levels:
- Beginner: This track is for those who have never done strength training and who do little exercise off-the-bike. Over the course of 24 weeks, the 10 videos in this programme take you through four levels of intensity. You'll start with an adaptation phase, move to a build phase and then work your way up through the maximisation phases.
Intermediate: If you have some experience with strength training or regularly engage in off-the-bike exercise (like running or crossfit), this is the routine for you. Over 24 weeks, the 14 videos in this programme take you through adaptation, build and maximisation phases.
BUILD FUNCTIONAL STRENGTH - No Equipment Necessary
The exercises in The Sufferfest Strength Training for Cyclists programme were specifically designed to mimic the kind of movements you experience on the bike, with additional focus on core and upper body strength.
You'll start out with simple foundational moves like the plank, hip hinges, squat variations, back extensions and push-ups. As you move through the programme and get stronger, you'll add complexity—modifications like shoulder presses, single-leg stability, and rotations—while the introduction of more difficult poses keep bringing the gains.
As for equipment? All you need is a mat or towel to kneel down on, a couple of water bottles, and a chair.
Fully Integrated With Our Training Plans
Effectively integrating strength workouts with cycling is one of the most difficult and frustrating parts of trying to trying to do it by yourself. Sufferfest Strength Training for Cyclists takes the guesswork out of the equation. All you have to do is follow the plan.
We've re-designed several of our highly-effective cycling training plans for road, triathlon, cyclocross, and mountain biking so they are optimised for the Strength Training for Cyclists programme.
In these plans, you'll spend a bit less time on the bike so you can get the Strength workouts in. The schedule properly plans your cycling and strength sessions to ensure you get maximum gains in minimum time. You can also add yoga and mental toughness to any plan with the click of a button.
See all of our cycling and triathlon strength-optimised training plans here. Just select the plan you want on TrainingPeaks (See how to do it) or Final Surge (See how to do it) and then apply the Beginner or Intermediate Strength Training programme. Getting stronger has never been easier.
Note: If you're planning on doing the Tour of Sufferlandria February 2-10 (and why wouldn't you), we'll be releasing special Tour Prep Plans in early November that incorporate the Strength Training programme. These are designed to start on November 19 and take you to the start of the Tour stronger, faster, and tougher than ever. Stay tuned!
Or You Can Do It On Your Own
Want to start The Sufferfest Strength Training For Cyclists but don't want to follow one of our cycling plans? We don't really recommend you do it on your own (you watched this, right?) - one of our coach-designed plans is really the best way - but if you feel you know what you're doing, click the link below to get some guiding principles and a schedule.
Ready to Get Strong?
Check out the very first session in our Beginner Series. It's just 12 minutes long but still packs a punch. If you have a big day on the bike scheduled for tomorrow you might find yourself a little sore. Be warned.
Have Questions? We Have Answers.