Remo’s Power Method: Do This, Not That — 5 Strength Training Mistakes Cyclists Must Avoid

By Coach Thomson Remo

More cyclists are hitting the weight room these days—and that’s a good thing. But not all strength training is created equal, especially if your goal is better performance on the bike.

That’s why I developed Remo’s Power Method: a focused approach to strength that actually improves riding performance, posture, and long-term durability. In today’s guide, we'll break down the most common lifting mistakes cyclists make—and what to do instead.

The truth is, many cyclists approach lifting with the same mindset they use on long endurance rides: go slow, go long, and grind it out. That might build grit, but it won’t build the kind of power, posture, and resilience you need to perform (and recover) better in the saddle.

If you’re strength training to support your riding, here’s a “Do This, Not That” guide to help you avoid the most common mistakes—and train smarter.

Don’t: Hip Thrust Your Way to Cycling Power

DO: Train Single-Leg Movements Like Reverse Lunges or Step-Ups

Hip thrusts have exploded in popularity—and while they light up the glutes, they don’t mimic the movement or loading pattern of cycling. Worse, they often encourage sloppy reps and over-reliance on load without improving joint coordination or balance.

Why it matters for cyclists:

Cycling is a unilateral sport. Your legs work one at a time, not together like in a barbell hip thrust. That makes movements like reverse lunges, step-ups, and split squats more valuable—they strengthen each leg independently, improve hip control, and transfer better to real-world riding.

Don’t: Use High Reps on Barbell Lifts for “Endurance”

DO: Focus on Lower Reps with Intent and Good Form

Cyclists often think, “I ride for hours, so I should lift for endurance too.” That’s a trap. Lifting weights for 15–20 reps per set on compound barbell movements (like squats or deadlifts) doesn’t build strength—it just builds fatigue.

Why it matters for cyclists:

You already get plenty of endurance from riding. What you need from lifting is neural drive, force production, and muscular recruitment—and that comes from lower rep ranges (4–8 reps) with heavier (but safe) loads and full rest between sets.

Don’t: Lift Slow and Controlled All the Time

DO: Move Weights With Intent and Speed (While Maintaining Form)

“Time under tension” is often overemphasized in general fitness—but for athletes, speed of contraction matters just as much. Slowly grinding through every rep doesn’t teach your nervous system to be explosive.

Why it matters for cyclists:

Power is the product of force x velocity. If you always move weights slowly, you train yourself to be slow. Instead, use crisp, explosive intent—especially on concentric phases (the lifting portion)—to improve muscle firing rate and performance.

Don’t: Skip Upper Body Training

DO: Strengthen the Lats, Upper Back, and Rotational Core

Many cyclists avoid upper-body training altogether, thinking it’s not “sport-specific.” Big mistake. A weak upper body can lead to poor posture, fatigue in the drops, and limited power transfer from the legs.

Why it matters for cyclists:

A strong posterior chain, including your lats, rhomboids, and core, stabilizes your torso and allows your legs to work more efficiently. Exercises like single-arm rows, lat pulldowns, and cable torso rotations keep your upper body balanced and biomechanically sound.

Don’t: Lift Like a Bodybuilder

DO: Lift Like an Athlete

Cyclists sometimes get caught up in bodybuilding-style programs: training muscles in isolation, chasing the pump, and using machines instead of free weights. While that might build mass, it doesn’t build functional strength that carries over to the bike.

Why it matters for cyclists:

You need coordinated, compound movement patterns that challenge balance, coordination, and power—not just muscle size. Focus on exercises that train movement, not muscles: lunges, hinges, pulls, pushes, and rotations.

The Bottom Line

Strength training can be a total game-changer for cyclists—but only if it’s done with purpose. Lifting isn’t about sweating more or grinding out high-rep sets. It’s about training your nervous system, reinforcing movement quality, and developing real-world strength that shows up in your pedal stroke.

Train like an athlete. Move with intent. And prioritize quality over quantity.

That’s the foundation of Remo’s Power Method: strength that transfers, endures, and elevates your ride.

Ready to train smarter, not just harder?
Click here to book your free strategy call and let’s create a smart, sustainable program that builds strength and performance—without burning you out.