Spin Class

The key to sprinting faster and climbing on a bike without petering out is increasing the force you apply to the pedals. Here’s the protocol to your strongest cycling season yet.

DESPITE THE embellishments of disc brakes, aerodynamic rims, and carbon fiber forks, bicycles are simple machines. Their primary purpose is to propel you forward, which they do by transferring power from your legs to the rear wheel. So it stands to reason that the more power you have to transfer, the faster you move. When you see professionals sprinting to a finish line at 35 mph, it’s safe to assume they’re packing serious muscle beneath the spandex. “Cycling is far more strength dependant than any other endurance sport,” says Jonathan Vaughters, a former pro rider and head coach of the EF Education First Pro Cycling team. Unlike running, which depends on cardiovascular capacity, in cycling, glory often goes to the rider with the greatest lower-body strength. You might not have plans to hit the pro circuit, but anyone who has designs on a cycling race or trip, or even those who want to shave a few minutes off their morning commute, will want to sprint, climb, and accelerate faster. And the best way to do that is to supplement time in the saddle with stints in the weight room.