What I Wish Every Cyclist Knew About Strength Training

The world of cycling is full of unspoken rules, but there’s one that needs to be broken: The idea that the only way to get faster is to ride more miles. At Rollfast, we know that peak performance is about a lot more than just your time on the bike. As part of our commitment to helping you Be Stronger, we believe in building a foundation of resilience that extends far beyond the saddle.

Here are five truths about strength training, mobility, and gym work that can transform you into a faster, more resilient, and healthier cyclist.

1. You think riding more miles will be the only thing to make you faster.
Truth is, without strength training, you’re just building endurance on a weak foundation. Strong, resilient muscles and a stable core translate directly into more power at the pedals, greater efficiency on long rides, and a powerful punch on the climbs. This is how you truly Ride Faster.

2. You are dealing with nagging knee, back, or neck pain.
A lot of on-bike pain is actually caused by off-bike issues. An imbalanced body, weak glutes, and a lack of core strength can all be the root cause of your pain. Targeted strength and mobility exercises can solve these issues, allowing you to ride comfortably and efficiently for longer and helping you to Be Stronger.

3. You tell yourself you’re “too busy” to lift and stretch.
Reality check: you’re not too busy; you just haven’t made yourself a priority. A consistent strength routine can be done in as little as 30 minutes, and the returns you get on the bike are well worth the investment of your time.

4. You brag about never taking a day off—but your body is breaking down.
Recovery is where your body adapts and gets stronger. Without it, you’re not building a better you; you’re simply running yourself into the ground. A planned rest day isn’t a sign of weakness—it’s the most powerful tool in your training plan for building fitness and avoiding burnout.

5. You think lifting “slows you down.”
The truth? Strength training is what keeps you lean, explosive, and injury-free. When done right, it’s the secret to improving your power-to-weight ratio, giving you that competitive edge.

Disclaimer: This won’t apply to everyone… but if it does, maybe it’s time to level up.
Want to stop wasting time, ride smarter, and actually get stronger? We can help you build the strength to last a lifetime.

Aesthetic + athletic. Ride Faster. Be Stronger. Live Longer.