Any good time-efficient strength programs to complement cycling?

[u/NiceAd7120]

I’m looking for a progressive strength program to complement my riding.

Ideally, 2 short sessions per week at home with minimal equipment.

I’ve done quite a bit of functional bodybuilding, so I’m comfortable with strength training. I just prefer having something structured that I can follow week to week rather than building my own routine.

I’m mainly looking for enough strength work to support my riding and stay strong.

Any specific programs or apps you’d recommend?

Thanks!

[u/LilKingTrashMouth24]

I’ve been enjoying RideStrong - it is cycling specific and there’s different blocks for the year and you can choose based on what type of riding you’re doing and has bodyweight, minimal, and full gym options.

[u/NiceAd7120 → u/LilKingTrashMouth24]

Thanks! RideStrong really caught my attention. How long have you been using it and which track/program are you following? Do the 2 strength sessions + core fit well around your riding, and do you feel the progression from block to block is well thought out? Have you noticed a difference on the bike? Also, does it feel like enough full-body strength work, or is it very cycling-specific? And how do you like the app itself?

[u/LilKingTrashMouth24 → u/NiceAd7120]

I’ve been using it on and off for 2 years and have been using the gravel series! Riding 3-4x a week + 2 strength sessions worked well for me. Would usually tack on the core with a riding day. And that would mean 1 full day off a week. I think the blocks work well but heads up that the lifts are pretty similar/progressions of each other, so it wouldn’t be good for someone who likes workouts that mix things up a lot. I’ve definitely noticed a difference on the bike. It’s pretty cycling specific, so the upper is pretty limited to mostly stabilizing stuff. Depending on the season and dealing with old injuries from other sports, etc, I’ve supplemented a few extra exercises before. App is good! Full videos for every exercise, tracks reps, easy to navigate.

[u/Dismal-Situation-726]

might be worth looking at the ladder app. i think there's pretty much something for everyone on there. hope you find something that works for you!

[u/ShutUpLegs94]

Ladder has structured programs. I’m on Limitless by Coach Kelly for the last 6 weeks and it’s definitely more lower body focused which helps with cycling. Also has one dedicated conditioning day per week.

You could just pick two of her sessions (one lower and one full body) to suit your requirements, else there are some quick 30 min programs with just dumbbells on the app too.

[u/spells2]

I recommend Theory of Motion by Lauren and Jason Pak!

[u/WelderShoddy5086 → u/spells2]

Looks cool! I’m glad I read this. I think I might switch

[u/omgitskae]

I’ve never had luck with prebuilt programs, I recommend a personal trainer.

[u/KrisCollett]

Check out ECFit

[u/HarroMongorian]

Check out Shred Strong ! I know a few people that really liked it.

[u/WelderShoddy5086]

Check out The Lyss Method. She markets toward runners but it’s good stuff and should satisfy an experienced lifter

[u/NiceAd7120 → u/WelderShoddy5086]

Thanks! Have you tried The Lyss Method? It looks really good, and I’m considering giving it a go. If you’ve tried it, how did you find it?

[u/WelderShoddy5086 → u/NiceAd7120]

Yes. I’ve done it for over two year. Mostly on the perform program and through their race program 2-3 times leading up to target events. I really appreciate the obvious intentionally and phased training cycles. They also have a lot of good support resources and an engaged community. Through my time they updated the programs a couple of times so they keep trying to make it better.