How Does Strength Training Improves Cycling Efficiency

Strength training improves how you apply force to the pedals, not just how much force you can produce

People often think strength training is purely about sprint power, but it has many other benefits for cyclists. One of the most important, and often overlooked, is improved pedalling efficiency.

Improving efficiency means producing the same power output with less energy cost. Over long rides or races, this matters. Better efficiency helps you fatigue less, hold form for longer, and maintain power when it counts. Strength training does this by improving muscle coordination, left–right balance, and how effectively force is applied throughout the pedal stroke.

Why efficiency matters for cycling performance

Pedalling efficiency is not just about pushing harder. It is about when muscles fire, how force is transferred, and how evenly both legs contribute. Small inefficiencies add up over hours on the bike. Poor muscle timing, weak stabilisers, or side-to-side imbalances all increase energy cost without increasing speed.

Strength training addresses these issues away from the bike, where movement quality can be controlled and corrected.

Muscle timing and coordination

One of the biggest contributors to inefficient pedalling is poor muscle activation timing, particularly through the hips. The gluteus maximus plays a key role in power production during the downstroke, however a delayed or reduced glute activation is often common in cyclists.

Research has shown that cyclists often rely excessively on the quadriceps, especially when hip extension strength or control is lacking (Hug et al., 2011). This not only increases fatigue but also reduces how effectively force is applied to the pedals.

Strength and conditioning exercises such as hip hinges, split squats, and step-ups improve glute strength and coordination. Over time, this helps the glutes contribute earlier and more consistently during the pedal stroke. Improved muscle coordination has been linked to better gross efficiency in trained cyclists (Rønnestad & Mujika, 2014).

This is also why lots of riders feel smoother on the bike after consistent off-bike training.

Reducing left–right imbalances with unilateral training

Most cyclists have some degree of left/right imbalance. This can come from previous injuries, dominant leg preference, or years of repetitive pedalling. While small differences are normal, larger imbalances increase energy cost and accelerate fatigue. You can see this if you have a dual sided power meter.

Unilateral (single leg) strength exercises, such as Bulgarian split squats, single-leg deadlifts, and step-downs, help address these asymmetries. By training each leg independently, weaker sides are forced to contribute appropriately.

Evidence suggests that improving inter-limb symmetry can reduce unnecessary compensations and improve endurance performance (Carpes et al., 2010). In practice, this means more consistent power output and better fatigue resistance during long rides.

This is also relevant for injury management. Poor load sharing between sides is often linked with overuse issues, including lower back pain, which we cover in more detail in our back pain article.

A smoother pedal stroke

The perfect pedal stroke is often oversold, but strength training can contribute to smoother force application. Increased trunk and hip stability allows force to be transferred more effectively into the pedals rather than being lost through excessive movement.

Studies have shown that strength training can improve neuromuscular efficiency without negatively affecting cycling economy when appropriately programmed (Aagaard & Andersen, 2010). This supports the idea that riders can apply force more consistently throughout the stroke, particularly under fatigue.

Practical takeaways for cyclists

To improve pedalling efficiency through strength training, focus on:

• Hip-dominant exercises to improve glute contribution
• Unilateral lower-body work to address asymmetries
• Trunk and pelvic stability to reduce energy leaks
• Progressive loading rather than chasing fatigue

Two well-structured strength sessions per week are enough for most cyclists to see benefits without compromising bike training.

Final thoughts

Strength training is not just about maximal power. When done correctly, it improves how efficiently you produce power, helping you ride longer, stronger, and with better control.

If you want structured, cyclist-specific strength plans designed to improve efficiency without unnecessary bulk or fatigue, our strength and conditioning programmes are built exactly for that. They are practical, evidence-based, and designed to fit around real-world riding.

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