Pain on the Bike: Why It’s Not Always About Fit
Cyclists are notorious for obsessing over bike fit, and for good reason! A great bike fit can yield more power and less injury. While a proper bike fit is absolutely essential, many cyclists fall into the trap of thinking that the discomfort they feel on the bike is solely caused by position. The truth is, many of those problems are not “fit” related but rather an issue of rider muscular weakness and/or imbalance.
The problem stems from the fact that most cyclists spend nearly all of their training time on the bike and very little, if any, in the gym. Many never touch a weight. Yet there is an expectation to rack up big mileage without ever preparing the body for the demands cycling places on it. When pain inevitably shows up, riders look to replace saddles, move cleats, or a new bike fit to resolve the concern.
Why Weakness Shows Up as Pain
Cycling is a repetitive, high-volume activity. Think about it: pedaling at a cadence of 90 rpm for two hours means over 10,000 pedal strokes in a single ride. That kind of repetition is punishing, especially if your muscles and joints don’t have the resilience to endure it.
When the body lacks strength, it compensates. The quads may take over for weak glutes, or the hamstrings might strain to support a poorly firing core. These compensations create uneven stress on the knees, hips, and lower back, which often translates into pain. That pain isn’t because your saddle is 2 millimeters too high — it’s because your muscles are not distributing force evenly.
Consider knee pain, one of the most common cyclist complaints. A bike fit may adjust knee tracking to some degree, but if your glutes are weak and your hips collapse inward during each pedal stroke, no saddle tweak in the world will fix the underlying dysfunction. The same goes for low back pain: often, it’s not your stem length — it’s your weak core failing to stabilize your pelvis while you pedal.
Why Strength Training is the Missing Link
Strength training builds the durability that cycling alone cannot. Riding is a low-load, repetitive motion that does little to improve raw strength, power through full ranges of motion, or stability. In fact, riding without strength training often reinforces imbalances — strong quads but underdeveloped hamstrings, weak glutes, and a neglected core.
By lifting weights, cyclists can:
Increase muscle strength and endurance – giving you more stability and better force transfer with each pedal stroke.
Improve posture and alignment – reducing the tendency for knees to collapse inward, hips to tilt, or backs to fatigue under load.
Enhance injury resilience – a stronger body can handle more stress, which reduces overuse injuries.
Boost power on the bike – strength gains translate to more torque, which is especially valuable for climbing and sprinting.
When you build strength, your body no longer falls apart under the repetitive strain of long rides. Instead, you ride more comfortably, more powerfully, and with less risk of injury.
Common Excuses Cyclists Make
“I don’t have time for the gym.” Even two short 30–45 minute sessions per week are enough to see dramatic benefits.
“I’ll get too bulky.” This is one of the biggest myths in endurance sports. Cyclists simply don’t eat or train in a way that produces bodybuilding physiques. You’ll get stronger and leaner, not bulky.
“I just want to ride my bike.” That’s fine — but if you want to ride pain-free for decades, you need to invest in off-bike work. Consider it part of training, not an optional extra.
Two Workouts for Cyclists
Below are two simple, highly effective workouts that any cyclist can add to their weekly routine. Each can be done in about 40 minutes. They target the major lower body and core muscle groups that support cycling performance and injury prevention.
Workout 1 – Lower Body Strength (Glute + Hamstring Focus)
Barbell Deadlift – 4 sets of 5–6 reps
Builds posterior chain strength: glutes, hamstrings, and spinal stability.
Bulgarian Split Squats – 3 sets of 8 reps per leg
Great for single-leg strength and correcting imbalances between sides.
Glute Bridges or Hip Thrusts – 3 sets of 10–12 reps
Targets the glutes, crucial for pedal stroke power and hip stability.
Romanian Deadlift (RDL) – 3 sets of 8–10 reps
Strengthens hamstrings through lengthened ranges, balancing quad dominance.
Calf Raises (Standing or Seated) – 3 sets of 15 reps
Builds ankle strength and endurance, reducing Achilles or plantar issues.
Focus: Controlled movements, progressive overload, and engaging glutes/hamstrings fully.
Workout 2 – Core + Stability (Pelvis + Spine Focus)
Front Plank with Reach – 3 sets of 30–40 seconds per side
Stabilizes pelvis and spine while adding anti-rotation challenge.
Side Plank with Hip Lift – 3 sets of 20–30 seconds per side
Builds lateral stability, preventing hip collapse on the bike.
Pallof Press (Cable or Band) – 3 sets of 10–12 reps per side
Anti-rotation strength for core, great for handling uneven forces.
Hanging Knee or Leg Raises – 3 sets of 8–12 reps
Strengthens hip flexors and lower abdominals, improving pedal control.
Back Extension (Weighted if possible) – 3 sets of 12 reps
Builds spinal erector strength to reduce low back fatigue.
Focus: Core endurance and stability, not just “six-pack” strength.
How to Integrate These Workouts
Perform Workout 1 early in the week (e.g., Monday or Tuesday) after a rest day or easy ride.
Perform Workout 2 later in the week (e.g., Thursday or Friday).
Leave at least one full day before a big weekend ride.
Start light and focus on form. Progress weights gradually over 4–6 weeks.
The Big Picture
Cyclists pride themselves on suffering through long rides, brutal climbs, and fast group rides. But many ignore the suffering that comes from weakness — the subtle, nagging pain that grows over time because the body simply isn’t strong enough to support the load of thousands of pedal strokes.
A perfect bike fit can fine-tune your position, but it can’t fix weak glutes, a collapsing core, or hamstrings that can’t stabilize the knee. That’s your responsibility, and it starts in the gym.
If you want to ride stronger, faster, and pain-free, start building the body that powers it. Two short gym sessions per week is all it takes to transform your riding.