Strength for Cyclists

2% Performance Lab

Two lifts. One stronger engine.

A focused two-day strength plan for cyclists. Built around heavy squats and deadlifts, stacked after your hard rides, and finished in 30 minutes.

2 days per week
30 minutes each
Built for cyclists

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2% Performance Lab

Strength that fits the ride.

Two heavy, efficient sessions for cyclists. Do the bike work first. Lift after. Keep hard days hard and recovery days clear.

2 days / week 30 minutes max After hard rides

Weekly placement

Bike first. Barbell second.

Strength supports the ride, so it comes after your hard on-bike work. Stack both sessions on interval, hill, or race-specific days instead of spreading fatigue across your easy days.

Hard day 01 Complete the key ride Intervals, hard climbing, or the priority bike session.

Strength Lift after Later that day, start the 30-minute clock. Follow Session A or B, log the load, and get out.

48–72h

Separate the two strength sessions. A simple week could be Tuesday hard ride + squats, then Friday hard ride + deadlifts. Avoid placing either session the day before a race or your most important ride.

The sessions

Heavy where it counts. Tight everywhere else.

For each main lift, use a load that makes rep five slow but technically clean. Finish each set with about one good rep left. No missed reps. No ugly grinders.

Session A

Squat day

After your first hard ride of the week.

00–04
Ramp up8 bodyweight squats, 8 glute bridges, then 2 quick progressive squat sets.
04–16
Back squat · 3 × 5Heavy. About 1 rep in reserve. Rest 2:00 between working sets.
16–27
Support circuit · 2 roundsDumbbell Romanian deadlift × 8, standing calf raise × 10, side plank × 25 seconds per side. Move steadily; rest 45 seconds after each round.
27–30
Log and leaveRecord load, rep quality, and one note about how the legs felt after the ride.

Session B

Deadlift day

After your second hard ride, 48–72 hours later.

00–05
Ramp up10 bodyweight hinges, 8 glute bridges, then 2 progressive deadlift sets of 5 and 3.
05–18
Deadlift · 3 × 5Heavy and technically exact. About 1 rep in reserve. Rest 2:00 between working sets.
18–27
Support circuit · 2 roundsRear-foot-elevated split squat × 6 per side, chest-supported row × 8. Rest 30 seconds between movements and 45 seconds after each round.
27–30
Log and leaveRecord load and rep quality. Stop the clock at 30 minutes.

Execution standards

Earn the next plate.

Start controlledUse the first week to find a heavy load you can own after the ride. The target is roughly one clean rep in reserve.

Progress patientlyWhen all 15 main-lift reps are clean, add the smallest available increase next week—typically 2.5–5 lb.

Protect the bike workIf the ride took more than expected, hold the load and cut one support round. Never chase a lifting number at the cost of the next key ride.

The non-negotiable: “Almost to failure” means one technically sound rep left, not a missed rep. End the set if position or control breaks down.

2% Performance topical sodium-bicarbonate stick on white

The hard-day routine

Put the 2% Stick in the race bag.

Topical sodium bicarbonate for working muscles. Roll it on before the warm-up for your hard ride—nothing to mix or swallow.

Shop the 2% Stick

General training information only. Use appropriate equipment and lifting technique. If you are new to heavy squats or deadlifts, work with a qualified coach. Stop if you feel sharp or unusual pain and seek appropriate professional guidance.