There is a huge debate about whether weight training is beneficial for a cyclist. Will weight training really help you become a faster cyclist? Not necessarily. However, you might discover some additional speed through strength training in the legs. Cyclists are known for having supreme endurance, but not for the strength to do any other sport besides cycling. As a result, you may find yourself getting hurt while doing strenuous activities around the house or through cycling injuries. By doing some additional weight training to build up the strength in your upper body, you can become stronger physically and better prepared to participate in physical activities other than cycling. In addition, as you get older, your body begins to lose muscle mass. It is important to do more than cycling to help keep your body in optimal health.

Food Tips for Weight Training in Cycling

What foods do you need to consume for proper food intake while weight training for cycling? Check out the below food tips.

Eat Healthily

One of the most important things that you can do is to eat a healthy diet. Don’t get obsessed with the latest diet trend that is going to make a superior athlete. When you bypass all the fad diets that have come and gone, you come back to the same thing. Eat a balanced diet, avoid saturated fats, and processed foods. In addition, you need to drink plenty of water to stay hydrated during cycling and weight training. Moreover, you need to skip the salt, alcohol, and sugary foods. Lastly, you should maintain a normal weight.

Eat More

To build muscle, you need to eat more and workout with weights. When you are trying to gain additional muscle, it is necessary to gain additional weight. While gaining weight, you will gain some additional fat. However, you are not trying to gain as much weight as a bodybuilder, so the amount of weight that you should gain as a cyclist is minimal. It is recommended that you increase your calorie intake by approximately 10% to gain this additional muscle weight. Most of the foods that you intake during this process is protein and everything should be low in fat. This is not the time to run to the fast food joint and munch on a bunch of cheeseburgers.

What muscles should you focus on? You should focus on your overall body strength. As a cyclist, your muscles in your legs are superior to the other athletes. So, you don’t need to focus on the same muscle groups that cycling does. Pay attention to your upper body and torso.


The next tip for weight training while cycling is proper macronutrients for bulking up. While you don’t want to bulk up too much as a cyclist, you do want to focus on increasing some of your upper body strength or building lower body strength to get more power for pedaling. When trying to bulk up for weight training, you need a protein intake of 15-20% of your calories; a fat intake of 20-30%; and a carbohydrate intake of 50-60%.

In Conclusion

As a cyclist, you can benefit from weight training. However, the benefit is not necessarily for you to increase in cycling speed, but to become overall more fit. By becoming more fit, you are less likely to get injured or have an accident. To build muscle, consider the above tips for food intake.