What type of exercise is most beneficial in improving riding strength?

Heavy resistance cycling at steady paces is most beneficial for improving riding strength because it effectively engages the major muscle groups involved in cycling, particularly the quadriceps, hamstrings, and glutes. When a cyclist pedals against heavy resistance, the muscles experience greater tension, promoting hypertrophy (muscle growth) and increased strength. This type of training activates fast-twitch muscle fibers, which are crucial for generating power and strength during riding.

Consistent training at heavy resistance also enhances muscular endurance, allowing cyclists to maintain strength over longer rides. Additionally, incorporating steady paces helps develop both strength and stamina, ensuring that the cyclist can sustain power output throughout their ride. This combination is key for performance, especially in scenarios requiring sustained effort, such as climbing or pushing through demanding sections of a ride.

In contrast, low-resistance, high-cadence cycling focuses more on speed and cardiovascular endurance rather than strength. Short sprints with light resistance may enhance speed but do not provide the same strength-building benefits as heavy resistance cycling. Similarly, while rest periods are crucial for recovery, they do not enhance strength directly. Instead, they are part of a broader training strategy, often in conjunction with more intensive strength-building workouts.