Your winter squats won’t improve your summer sprint

Your winter squats won’t improve your summer sprint

The January Gym Tourist

Right now, the squat racks are full of cyclists. They are “hitting the gym” for the winter, convinced that 8 weeks of leg presses will magically turn into a higher FTP in July.

Here is the hard truth: It doesn’t work that way.

Most cyclists treat strength training like a seasonal fling. They lift heavy in January and February, but the moment the weather clears in March, they quit the gym to “focus on the bike.”

By April, that strength is fading. By June, it’s gone. And crucially, that “winter strength” often never actually translated to pedal power because it wasn’t integrated with on-bike torque work.

The “Use It or Lose It” Reality

You cannot build a chassis in 8 weeks that holds up for a 10-month season.

If you stop lifting when you start riding outside, you enter “The Cyclist’s Deficit.”. Your aerobic engine gets bigger while your structural system gets weaker. This imbalance is exactly where injury, fatigue, and fragility come from.

At Rollfast, we don’t do “Winter Weightlifting.” We do Year-Round Strength.

Strength is a Pillar, Not a Season

Our system is built on three interconnected pillars: Speed, Strength, and Longevity. You cannot remove one leg of the stool and expect to stand.

• The Chassis: Strength training provides the structural integrity—the chassis—that supports your metabolic engine.
• The Transfer: We don’t just lift to lift. We prescribe integrated work that teaches your body how to transfer that gym power into the pedals, ensuring you have the resilience to handle high-intensity surges without breaking.
• The Duration: Our athletes lift year-round. We adjust the volume, but we never stop. This ensures that when you need that “sub-4 minute killer move” in a race, the power is actually there.

Stop Renting Your Fitness

If you are currently following a “New Year, New You” plan that ignores metabolic health or treats strength as a winter hobby, you are renting your fitness.

We want you to own it.

We are currently in the Launch Phase of the Rollfast Periodization. This is where we develop the foundation—establishing the metabolic health (Longevity) and the structural resilience (Strength) required for a massive 2026.

Join the Roster for January

We are looking for athletes who are done with the “churn and burn” cycle. We want athletes that want to ride fast into their 70’s and beyond.

We have opened 10 spots for the January Launch Phase.

This is for the rider who wants a customized schedule that integrates year-round strength, precise metabolic nutrition, and race-winning power.

Don’t let your winter gains evaporate by spring. Build a foundation that lasts.

Become a Rollfast Athlete