I completed this 12-week strength training program for cyclists and here's how it improved my peak power

From five second sprints to 20 minute FTP tests, I saw significant gains across the board

Andy Turner holding a squat as part of his 12 week strength training program for cyclists
(Image credit: Future)

Strength training is something that, in recent years, has gained popularity with cyclists - and for good reason! Although previously the received wisdom was that to get better on the bike, just ride your bike, our understanding is now greatly improved. Much research has been conducted on strength training for cyclists and the findings are that off-bike training - such as time spent in the gym - can be hugely beneficial for sprint performance, time to exhaustion, aerobic performance, and injury prevention. 

With this in mind, I enlisted the help of Strength and Conditioning coach Patrick Fotheringham to set me on a 12-week strength program for cyclists to improve my performance on the bike. 

Patrick Fotheringham
Patrick Fotheringham

Cycling has been one of my passions for years, and upon completing my Masters in Strength and Conditioning I decided to combine the two. S&C is a fairly up and coming performance area in endurance sports such as running and cycling, so it's good being part of a growing area. I have recently started my own online company coaching mainly cyclists, providing them with programs, feedback and knowledge. These range from elite U23 riders, to first year juniors, to club cyclists looking to get stronger and fitter.

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Andy Turner

Andy is a Sport & Exercise Scientist, fully qualified and experienced cycling coach, personal trainer and gym instructor. He spent 3 years on the road riding for a UCI cycling team and 7 years as a BC Elite rider. 


After graduating in 2020 with first-class honours in his Sport & Exercise Sciences BSc, he continued to pursue his interest in research in the field of sport science alongside setting up his coaching business, ATP Performance, and working for USA-based firm, Wahoo Sports Science. He balanced this with racing at international level, competing in prestigious events such as the Tour of Britain and the Volta a Portugal.