Strength in cycling: progression, targets and integration with riding
Understand Friel’s strength phases, the meaning of load targets and the criteria for combining gym work with cycling.
Strength work only makes sense within the preparation if its function is clear. Develop muscle capacity, learn exercises and keep gains during the season are different tasks. Friel organizes the chapter so that each occupies a moment of the program.
Its proposal is especially aimed at cyclists for whom strength represents a limiter. The recommendations are part of the 2009 model and do not replace evaluation of execution and individual capacity.
The four phases of the method
| Phase | Function |
|---|---|
| AA — anatomical adaptation | Familiarisation, general preparation and learning of movements |
| MT — transition to larger loads | Stepping from initial work to higher requirements |
| MS — maximum force | Development of force production, with higher load and fewer repetitions |
| SM — maintenance | Preserving gains with lower investment while cycling takes priority |
MT is called Maximum Transition in this edition. The nomenclature must accompany the source, without automatically importing the names used in other Friel books.
In the initial phase, the program includes more variety of moves. Then, it reduces focus as priority changes. Being experienced on the bike does not make someone experienced with a back bar.
What do numerical goals mean?
In the MS phase, Friel presents goals related to body mass for selected exercises. For squatting, for example, cites from 1.3 to 1.7 instead the body mass, with the aim of three series of six repetitions at the end of that phase.
Editorial interpretation example: for 70 kg, this range would correspond to 91–119 kg load. This explains the calculation of the book; it does not recommend that a cyclist of 70 kg try to lift these weights. Amplitude, technique, experience and exercise chosen change the interpretation, and the range is not a test of readiness to compete.
The author advises beginners not to advance immediately to the most demanding phase and admits to estimating capacity by multiple repetition series rather than seeking a direct maximum repetition. The learning of the movement precedes the pursuit of the goal.
Maintenance is not repeating the heaviest block throughout the year
After developing strength, Friel reduces the amount of work to preserve capacity and accommodate specific sessions. If resistance training repeatedly prevents priority training, the combined program needs to change.
In its organization, the week before a competition A runs out of resistance training. It also describes short returns to maximum strength at certain points in the calendar. These deadlines represent its periodization strategy, not identical needs of all cyclists.
The transferable principle is to adjust dose and proximity to competition. Maintaining a capacity requires a different reasoning of continuing to maximize its development.
The selection of exercises has a function
The chapter prioritizes hip and knee extension movements, trunk work, rowing and personal needs. The aim is to avoid endless sessions with no relation to the sports project.
Friel also discusses combinations of force and explosive movements. The presence of a method in the chapter does not demonstrate that everyone needs to use it. The choice continues depending on limiter, experience and integration with the rest of the training.
Editorial example: two good workouts, a bad combination
A cyclist adds a demanding leg session on the eve of the main climbing training. On the ascent, it produces less and ends without fulfilling the purpose. The conclusion is not that resistance training and cycling are incompatible.
The problem may be in the distribution. At one stage, developing force can receive priority. At another, the specific session should arrive with better conditions. Planning needs to declare this choice and remove predictable conflicts.
What is the central teaching?
Force should not be attached to a week that already occupies all recovery capacity. It needs to be planned, learned, developed and maintained within the same logic of the bike.
The goal is to improve preparation, not win the load table. A number can guide progression, but execution and contribution to the full program determine its value.
Reference: FRIEL, Joe. The Cyclist’s Training Bible. 4th ed. VeloPress, 2009. Chapter 12, “Strength”. Pages in the PDF file: 270–302. A selective synthesis written in our own words. Examples labeled as editorial are Enduran-se’s own examples; they are not additional cases reported by the author.
Cada um no seu ritmo. Juntos no caminho.