Why Cycling + Strength Training Is the Future (and Why 2026 Will Be Full of It)
The Climb (#151)
Cyclists are shifting toward hybrid training, a blend of riding, strength work, and mobility, because it boosts fat loss, improves power-to-weight, and helps riders stay strong and injury-free.
Here’s why 2026 will see an explosion of cyclists mixing strength and bike work, and how to slot it into your week even if you’re busy or over 40.
Every year, I coach cyclists who hit the same wall: they want to lose weight, gain power, and feel stronger on the bike, but all they do is ride. I used to be in that camp too. More riding always felt like the answer. But the more I coach, and the more data I see, the clearer the pattern becomes.
Pure cardio isn’t enough anymore.
And 2026 is going to be the year everyone figures that out.
The whole fitness world is moving toward hybrid training, a mix of cardio, strength, and mobility. It’s not a niche thing anymore. It’s happening everywhere. Glimpse even lists hybrid training as one of the fastest-growing fitness trends.
People want to be lean, strong, functional, and resilient. Not just “fit on paper.”
And for cyclists? This shift is long overdue.
If your goals include losing fat, boosting FTP, climbing better, or just feeling strong into your forties and fifties, hybrid training is the gold standard. Cycling helps the engine. Strength training helps the chassis. If you’re missing one, you’re leaving results on the table.
Strength work is what keeps your muscles, improves power-to-weight, increases bone density, stabilises your joints, and makes you a better all-round rider. And the best part? You don’t need to live in the gym or spend hours lifting.
Most of the cyclists I coach are in their forties or fifties. Busy. Jobs. Kids. Limited time. They don’t want a complicated plan. They just need something that works. And I’ve seen riders transform their performance with just one high-quality strength session a week.
Thirty minutes. Once a week.
That’s enough to make a difference.
If you’re wondering how to fit strength into your schedule, here’s how I do it with clients:
Only lift on days when you’re not doing high-intensity cycling. Keep it simple. Keep it repeatable. And don’t go so heavy that it ruins the next day’s ride. You’re not trying to be a powerlifter. You’re trying to be a strong, lean, resilient cyclist.
And you don’t need a fancy gym either. Most riders can get incredible results with a few basics at home. Dumbbells. A kettlebell. A resistance band. Or even just bodyweight if that’s all you’ve got.
If you want something simple you can plug into your week right away, here are two sample sessions I give to very time-crunched riders:
Bodyweight / Minimal Equipment Session (15–20 minutes)
Squat or goblet squat: 3×10
Push-ups: 3×8–12
Deadlift with dumbbell/kettlebell: 3×10
Plank: 3×30–45 seconds
Glute bridge: 3×12–15
That’s it. Five movements. Hits everything that matters.
Cyclist-Specific Strength Session (25–30 minutes)
✅ Split squat or lunge: 3×8 each leg
✅ Kettlebell deadlift or single-leg deadlift: 3×8
✅ Bent-over row: 3×8–12
✅ Loaded carry (farmer walk): 3×20–30 seconds
✅ Side plank: 2×30 seconds each side
When riders start doing this consistently, everything on the bike gets easier, climbing, sprinting, longer rides and even weight loss. You burn more calories at rest, you hold onto muscle during a deficit, and your power increases.
Hybrid training is the future because it’s the only way to tick every box: fat loss, strength, performance, longevity. And that’s exactly why more cyclists will shift to this approach in 2026. It’s not about being shredded. It’s about being capable.
Strong. Lean. Fit. Durable.
That’s where things are heading.
If you want a plan that blends cycling and strength in a way that actually works, and doesn’t overwhelm you with time, the Cycle Lean Project does exactly that. It’s built for busy riders who want to lose fat, ride stronger, and train smarter—not harder.
The January 2026 enrolment is open now to start on the 5th.
If you want to join us, you can secure your spot here:
Join the Cycle Lean Project – January 2026
Whenever you're ready, here are the ways I can help you:
- The Cycle Lean Project: This comprehensive, all-in-one product group coaching programme is everything you need to shed kgs and ride faster.
- The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved 1-2-1 coaching programme.
I am an ambassador for:
Awesome Supplements: Award Winning Supplements — Our plant-based awesome protein powder is 100% UK-made with low-sugar, gluten & dairy-free.
The best protein powder I have ever tasted.
Get 10% off any product/ every time you make a purchase when using my code: DAMERELL10 at Awesome Supplements.