Why Strength Training Matters for Cyclists Over 40

As we age, we naturally lose muscle mass and strength—a process called sarcopenia. 

Studies show that this decline accelerates after the age of 40, impacting not only performance but also everyday functionality (Fragala et al., 2019). 

Strength training helps combat these changes by:

• Improving Cycling Performance: Enhanced leg strength translates to better power output, climbing ability, and sprinting. Ronnestad et al. (2010) demonstrated that heavy strength training improved time trial performance and cycling economy in trained cyclists.
• Reducing Injury Risk: Stronger muscles, tendons, and ligaments lower the risk of overuse injuries common in endurance sports (Baar, 2017).
• Enhancing Recovery: Resistance training improves neuromuscular efficiency, allowing you to recover faster between hard efforts.
• Preserving Bone Density: Regular strength training supports bone health, reducing the risk of fractures—especially important for cyclists, since cycling is not a weight-bearing activity (Kohrt et al., 2009).

Strength Training Exercises for Gravel Cyclists

When designing a strength training routine, focus on movements that enhance functional strength, stability, and endurance. 

Here are key exercises:

1. Lower Body Power

• Squats: Use a barbell, dumbbells, or bodyweight to build quad, glute, and hamstring strength.
• Deadlifts: Strengthen the posterior chain (hamstrings, glutes, and lower back), crucial for sustained power output.
• Lunges: Improve unilateral strength and stability, addressing imbalances that can lead to injury. Walking lunges are amazing exercises to build functional hip strength that directly impacts your cycling capacity.

2. Core Stability

• Planks and Variations: Side planks, plank rows, and dynamic planks improve core endurance and support efficient power transfer.
• Hollows: This creates core strength and stability. 

3. Upper Body Strength

• Pull-Ups or Lat Pulldowns: Develop upper back and shoulder strength for handling rough descents.
• Push-Ups: Enhance chest, shoulder, and arm endurance for stability during long rides.
• Rows: Reinforce posture and strengthen the upper back and shoulders.

4. Balance and Stability

• Single-Leg Deadlifts: Improve balance and proprioception while targeting the hamstrings and glutes.
• Step-Ups: Mimic climbing mechanics while improving single-leg strength.

5. Explosive Power (Optional)

• Box Jumps or Jump Squats: Develop explosive power for steep climbs and quick sprints.

How Often Should Cyclists Over 40 Strength Train?

For most gravel cyclists over 40, two strength training sessions per week are ideal. 

This frequency:

• Provides enough stimulus to build and maintain strength.
• Balances recovery needs, particularly for those combining strength training with high cycling volumes.
• Prevents overtraining, which can be a risk for older athletes with slower recovery rates.
• Typically, I schedule strength sessions immediately after interval sessions to keep the hard days hard. You can also work with scheduling early morning strength sessions, followed by intervals or endurance later in the day. 

Key Guidelines:

• Session Length: 30 to 45 minutes, focusing on quality over quantity. Alternate exercises to minimize your time in the gym.
• Periodization: In the off-season, emphasize building strength with heavier weights and lower reps (4-6). During the racing season, switch to maintenance mode with lighter weights and higher reps (10-12). The key is to build fatigue in the target muscle groups. 
• Rest and Recovery: Allow 48-72 hours between strength sessions to ensure adequate recovery.
• Fueling: Make sure you refuel with enough protein. Current research suggests around one gram of protein per pound of bodyweight per day, spread out throughout the day. 

Research Insights on Strength Training for Cyclists Over 40

1. Performance Boosts:
   • Ronnestad et al. (2010): Heavy strength training over 12 weeks improved cycling economy and time trial performance.
2. Combating Age-Related Declines:
   • Fragala et al. (2019): Resistance training mitigates age-related muscle loss and maintains functional capacity.
   • Kohrt et al. (2009): Strength training improves bone density and reduces the risk of osteoporosis.
3. Injury Prevention:
   • Baar (2017): Tendon and ligament health are enhanced with regular resistance training, reducing overuse injuries.
4. Neuromuscular Efficiency:
   • Aagaard et al. (2010): Resistance training improves motor unit recruitment, leading to better power application and endurance.

Practical Tips for Getting Started With Strength Training

• Warm-Up: Begin each session with dynamic movements to prepare your muscles and joints.
• Start Light: If you’re new to strength training, begin with bodyweight exercises or light loads, gradually increasing resistance.
• Track Progress: Keep a log of weights, sets, and reps to monitor improvements.
• Work with a Coach: Consider professional guidance to ensure proper form and maximize results.

Strength Training is Essential For Gravel Cyclists Over 40

For gravel cyclists over 40, strength training is an essential complement to time in the saddle. 

By incorporating key exercises and following a structured routine, you can build the strength, power, and resilience needed to excel in gravel racing—and enjoy the journey with fewer injuries and greater confidence. 

Commit to consistent strength training, and you’ll feel the difference when the gravel gets tough.

Three Things to Know About Strength Training for Gravel Racers Over 40

1. Strength training combats age-related muscle loss, improves cycling performance, and reduces the risk of injuries. 
2. Compound movements like squats, deadlifts, and lunges, combined with core and upper body exercises, help gravel cyclists develop the power, balance, and resilience needed for technical terrain and long rides.
3. Strength training twice a week strikes the right balance between building strength and allowing for recovery, ensuring older athletes can train effectively without overloading their bodies.

Need more? 

Unlock the secrets to mastering gravel racing with my FREE 24-page Guide to Gravel Racing! Get yours here.

SIGN UP FOR A FREE Virtual Coffee so we can discuss your goals, ask questions, and talk about making your endurance training more effective, fun, and Simple.

Paul Warloski is a:

• USA Cycling Level 1 Advanced Certified Coach
• RRCA Running Coach
• Training Peaks Level 2 Coach
• RYT-200 Yoga Instructor
• Certified Personal Trainer