You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play.
By dedicating time to growing your muscles and strength in the gym, you can reap some pretty awesome gains when you hop back on your bike (and no, we’re not talking about the ego boost of looking swole in your favorite jersey—though if that’s what motivates you, more power to you).
We tapped three experts to learn exactly how to build muscle and the benefits of doing so for cyclists. Ahead, your go-to guide on muscle building.
What does it mean to build muscle and what are the benefits?
When we talk about building muscle, we’re talking about hypertrophy, which is a fancy name for muscle growth.
There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy, Fabio Comana, faculty lecturer at San Diego State University and master instructor for the National Academy of Sports Medicine, tells Bicycling.
- Sarcoplasmic hypertrophy is when the amount of fluid inside the muscle cell increases, which then expands the cross-sectional area of the muscle. Bodybuilders strive for sarcoplasmic hypertrophy, and its general benefit is aesthetics (think: bulging biceps and jacked quads).
- Myofibrillar hypertrophy is when the amount and size of contractile proteins inside a muscle increases, thus allowing a muscle to generate more force. Participants in a strongman competition strive for myofibrillar hypertrophy, and its general benefit is pure strength (envision: flipping tires and pushing cars). Strongmen might not look as impressive as bodybuilders, but they are able to lift super heavy and produce way more force due to the type of hypertrophy they’ve honed.
When it comes to cycling, most athletes would be better served training for myofibrillar hypertrophy—which involves lifting heavy—as that will help them generate more power, climb hills quickly, and crush sprints, says Comana.
Indeed, a 2010 study found that competitive road cyclists who completed an eight-week maximal strength-training program boosted their cycling economy and efficiency while increasing how much time it takes to reach exhaustion when working at max aerobic power.
Plus, the International Sports Sciences Association, citing various research, states that building muscle can help cyclists boost their leg strength and power, finish races with a faster kick, and increase their force, endurance, and efficiency.
In terms of which specific muscles to train for hypertrophy, cyclists would likely want to hone in on the quads as the most important player, while also working their lower-body musculature in general, including the calves and hamstrings, Brad Schoenfeld, Ph.D., C.S.C.S., a professor in the exercise science program at Lehman College, tells Bicycling.
How long does it take to build muscle?
The good news: “You can build muscle at any age,” says Comana. How long that process takes, though, depends on your age—along with a ton of other factors, including gender, genetics, diet, hydration, stress levels, and more, says Comana.
Peak muscle mass occurs in the late 20s to early 30s, explains Comana. After that point, the rate of muscle development slows. So for younger adults looking to build muscle, it may take two to three weeks to start seeing results. For older adults, it will take progressively longer, up to several months.
Now, if you previously maintained a strength-training routine, took time off, and are getting back into it, the process will generally be shorter due to muscle memory. For example, an adult under the age of 45 or 50 who worked out regularly may see gains as quickly as two to three weeks.
What are the best ways to build muscle?
Growing your muscles isn’t as simple as picking up a dumbbell. Here are the steps to follow, according to experts.
1. Follow a specific resistance-training plan
To build muscle, you’ll first and foremost need to start resistance training about two to three times a week.
These workouts will center on a few primary exercises (big compound movements involving lots of different muscle groups working simultaneously) as well as several secondary exercises (smaller movements hitting fewer muscle groups).
For cyclists, Comana recommends leg presses, squats, and deadlifts as primary exercises and lunges, step-ups, leg extensions, and leg curls as secondary exercises. In a workout, aim to include one to two primary exercises performed first and then a few secondary exercises performed next. For example, a workout could include four sets each of the deadlifts and squats, followed by three sets each of the lunge and step-up.
Keep in mind the principle of variation in training, which basically means you benefit if you switch up the exercises you perform while still targeting the same muscles. For example, one week you might do squats while the next you might switch to leg presses.
If you’re totally new to resistance training, master these exercises with just your bodyweight to start. Then, slowly add weight and eventually work your way up to lifting heavy.
Once you’ve progressed to lifting heavy, use heavy loads for your primary exercises that have you working at near maximal performance—meaning weights that are 85 percent or higher of your one rep max. (Your one rep max is the most amount of weight you can manage for a single rep.)
For each exercise, complete 3 to 6 sets of 1 to 5 reps per set. Between sets, take two to three minutes to recover. The amount of reps depends on how heavy of a weight you’re using. For example, for 1 rep, you’d use a weight that’s 100 percent of your one-rep max; for 5 reps, you’d use a weight that’s around 85 percent.
When progressing to heavier loads, aim for the 5-rep range for a week or two. Then, over time, lower the rep count while increasing the weight. Once you’ve gotten down to performing sets of just a few reps—a process that should take several weeks—reassess your one rep max. If your one rep max has improved, then allow yourself a chance to offload for a week or two with light or no training. Then, repeat the cycle again using heavier weights based on your new one-rep max.
For the secondary exercises, start by using lighter weights and a higher rep count (for example, 3 sets of 10 to 12 reps) to avoid overtraining your muscles. Over time, gradually increase the weight you’re lifting with the secondary exercises to about 85 percent of your one-rep max.
It’s worth noting: Endurance training—like going on a long ride—can potentially impair some muscle growth, according to research. As Comana explains it, this type of training may interfere with the production of an anabolic hormone called IGF-1 which helps promote protein syntheses in muscles. So in the first six weeks or so of your resistance training program, scale back your endurance workouts as much as possible to maximize the effectiveness of your muscle-building routine. (This is why it’s a smart move to focus on muscle building in the off season!)
2. Pick challenging weights
For effective resistance training, make sure you use weights that allow you to train close to failure—meaning, you can’t manage another rep by the end of a set. “You need to be really pushing yourself on the last reps,” says Schoenfeld. “If they don’t feel challenging, then you’re not going to be gaining the muscle and strength that you desire.”
This means that as you build muscle and get stronger, you’ll likely need to up your weights so that you continue to challenge yourself.
3. Prioritize protein
Eating enough protein is key for muscle growth. On rest days, aim for the recommended daily amount of protein, which is about 0.8 grams per kilogram of bodyweight (or 0.4 per pound), says Comana. So, a person who weighs 70 kilograms (154 pounds), would need about 56 grams of protein.
On days that you’re doing resistance training, strive for 1.7 to 2.2 grams of protein per kilogram of bodyweight (or 0.7 to 1 gram per pound), he advises. So, that same 154-pound person would need between 119 and 154 grams of protein.
On days you’re doing endurance training—like, going for a long ride—aim for 1.5 to about 2.0 grams per kilogram (or 0.7 to 0.9 per pound), per Comana. That equates to about 105 to 140 grams for the 154-pound person.
When planning your protein intake, space it out roughly every three to four hours, aim for at least 20 to 40 grams of protein per serving, and reach for good quality protein, says Comana. The latter entails whole food sources—animal sources of protein tend to be higher protein quality, meaning they have a better amino acid profile, than vegetable sources, says Comana. That may also include protein supplements and powders made with whey isolate or pea isolate, he says.
4. Stay hydrated
Dehydration isn’t just an annoying side effect of a long, hard workout—it can actually inhibit muscle growth. Comana explains it this way: When you sweat and lose fluid, you dehydrate your muscle cells. The most important priority of these cells is to return to a state of equilibrium (homeostasis). “That happens well in advance of even thinking about giving you some adaptation like growing the muscle,” says Comana.
So even though you may have completely crushed your workout today, if your muscle cells are dehydrated, they won’t even bother trying to grow in size since they are first and foremost focused on combating the dehydration.
To sidestep this mistake, stay on top of your hydration. One easy way? Weigh yourself before and after exercise, especially your rides. If you’ve lost more than 2 percent of your bodyweight, then you’ve likely dehydrated your cells, in which case your goal should be to rehydrate “as aggressively as possible, as quickly as possible,” says Comana. You can make that happen with our comprehensive hydration guide for cyclists.
5. Know the signs of overtraining—and incorporate enough rest
When it comes to resistance training, more isn’t more. Incorporating enough rest both within your workouts and in between training sessions is key if you want your muscles to actually grow in size and strength.
In between workouts, take at least 48 hours of downtime before training the same muscle group again, says Schoenfeld. So if you did a lower-body workout Monday morning, wait until at least Wednesday morning to hit those same muscles again.
Beyond these general guidelines, it’s important to listen to your body to make sure you’re not overtraining, which can sabotage your progress towards your goals. The most simplistic way to do this is to watch your performance. If, over the course of about a week, it feels a lot harder than usual to complete your regular workouts, then you may be overdoing it and should consider taking time off to allow your body to properly recover, says Comana.
You can also watch for overtraining by keeping tabs on your resting heart rate and heart rate variability. Here’s how: Before you get out of bed in the morning, place your index and middle finger on your wrist and count your pulse for 30 seconds. Then, get a general sense of your heart rate variability by keeping your index and middle finger on your wrist. Take steady breaths for 30 seconds and notice if your pulse speeds up as you breathe in and slows down as you breathe out. If yes, “that’s a healthy sign,” says Comana. If your pulse stays the same whether you’re inhaling or exhaling, then that could be another sign of overtraining.
Take these measurements every few days, says Comana. If, over the course of several days, you notice your pulse is higher than normal and/or there’s no variation in your heart rate while you breathe, take a day off training or taper down your scheduled workout.
Keep in mind your body may be overtaxed not from your workouts, but from other stressors in your life. “You have emotional stress, you have financial stress, you have cognitive stress,” says Comana. “These all have to be managed carefully.”
6. Stay consistent
To effectively build muscle, you need to really follow through on your training plan. “Consistency is the most important factor in a resistance training program,” says Schoenfeld. “You can’t just lift this month and then take next month off. It really needs to be regimented over time, where you’re consistently doing it week to week and training hard.”
If resistance training is a top priority, strive for two to three sessions a week, Michael S. Norton, M.S., C.S.C.S., USA Cycling certified coach and president of MSN Pro Coaching, tells Bicycling.
But if you can only make it to the gym once this week? That still counts for something. “It’s not a loss,” says Norton. “You’re gaining something from that.”
If you focus on resistance training in your off-season from cycling, it’s important to still incorporate regular sessions once you do start riding again. Comana recommends committing to sessions at least once a week. Staying regular with your resistance work, even during peak cycling season, can help you “maximize your time spent weight training,” says Norton. That’s because it takes your body about 15 to 30 days to get used to a new stressor before you can start improving on your baseline levels, says Norton. So if you remove that initial shock period by staying up with your training year-round, you’ll save yourself time in the long run.
To that end, adopt the mindset that anything is better than nothing. If you don’t have time to go to the gym, use whatever you have at home. For example, squat with milk jugs. “Some stimulus is better than no stimulus,” says Norton.