The People's Gym · Cork
Strength training for cyclists in Cork
The miles are in the legs. What is missing is the strength that gets you over the climb without the lower back and the neck giving out first, and the bone that hours in the saddle quietly cost you. Our personal trainers build 30-minute sessions around it at our Douglas and Ballincollig gyms.
Cycling
Power on the climbs, a back that lasts
Cycling builds an engine but not much else. Two short strength sessions a week fill in what the bike leaves out.
Climbing power
Squats, hinges and single-leg work put force into the pedal. The research on strength training for cyclists is clear: more power, better efficiency, no weight penalty.
Lower back and neck
Hours folded over the bars wreck backs and necks. Trunk and upper back strength is what lets you hold position on a long sportive.
Bone density
Cycling is non-weight-bearing and long-term riders have lower bone density than they should. Lifting is the fix, and it matters more with every decade.
Winter block
October to February is when the strength is built. Then it is maintained through the riding season with one short session a week.
Off-the-bike strength
Lifting the bike onto the car, carrying the shopping, getting off the ground after a fall. Cyclists are surprisingly weak off the bike until they lift.
Sportives and events
Ring of Kerry, the Rebel Tour, a first 100k. Strength work is what gets you to the finish upright rather than cramping.
Real Google reviews
From members who started where you are
In their own words, straight from Google.
"Finally i took the plunge in August and i havent looked back and i actually enjoy it immensely. I've been going twice a week since and ive been reaping the rewards both physically and mentally, i do a bit of running and those good old lunges have helped !"
"APT offer a great targeted personal experience to match your goals with an excellent depth of understanding of strength and conditioning from all their trainers and I would highly recommend."
"Like others on here, i have tried gyms in the past but ATP just do it so much better. With the PT sessions the gym is never too busy so you get the exercise time and attention you need. The staff are all so friendly and knowledgeable and they take the time to understand what you want to get out of your time there and create plans to suit."
"Excellent team of knowledgeable and motivating coaches. They can accommodate any level, from complete beginners to advanced athletes. Great stuff"
How it works
Strength training for cyclists at ATP
Cyclists are the fittest weak people in the gym. The aerobic engine is huge, the legs can spin all day, and the moment they pick up a barbell or try to hold a plank it falls apart. That is not a criticism, it is what the sport builds. The bike does not load the bones, does not strengthen the trunk, and leaves the upper body doing nothing for hours. Two short strength sessions a week fix all of that and, according to a lot of good research, make you faster on the climbs too.
What a session looks like
You train 1:2, one coach and two clients, each on your own programme, for 30 minutes. Heavy, low-rep leg strength in the winter: squats, hinges, step-ups and single-leg work that puts force into the pedal. Trunk and upper back strength so you can hold position on the bars for five hours. A bit of upper body so the rest of you is not an afterthought. Through the riding season it drops to one short session a week to hold what you built. It is short on purpose so it does not steal recovery from the riding.
Bone
Cycling is non-weight-bearing, and long-term riders, especially men over 50, often have lower bone density than they should. Loading the skeleton with strength work is the fix. If you have had a scan or a diagnosis, we work to whatever your GP or consultant has advised. Our bone health page covers it in depth.
Getting started
Your first session is free. Claim it below and mention what you are riding for in the form or when we ring. It is a real coached 30-minute session at Douglas or Ballincollig, no card and no commitment. If you also run or swim, our triathlon and swimming page covers the other two.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Cycling and training questions
If yours is not here, give us a ring. We would rather talk it through.
Will strength training make me heavier and slower up hills?
No. Cyclists doing two short sessions a week gain power without meaningful weight, and the research shows better climbing and efficiency, not worse. Bodybuilding volume is what adds bulk, and it is not what we do.
When in the year should I lift?
The winter, October to February, is the building block. Through the riding season one short session a week holds it. Starting mid-season still works, just at a lower dose.
Will it help my lower back on long rides?
Almost certainly. Lower back pain on the bike is usually a trunk and hip strength problem, and it responds quickly to the right work. If you are seeing a physio, we follow their advice.
Is bone density really an issue for cyclists?
Yes, especially for long-term riders and men over 50. Cycling does not load the bones. Strength training does, and it is the standard advice for cyclists now.
How does it fit around riding?
Two 30-minute sessions a week in the winter, ideally not the day before a long ride, and one a week in season. Short enough not to steal your recovery.
Is it a class or personal training?
Personal training, 1:2. One coach with two clients, each on their own programme, so your riding calendar sets the plan.
How much does it cost?
Rolling memberships start at €179 every 4 weeks for two sessions a week, and our no-expiry packs never lapse. Your first session is free, no card and no commitment.
Get started
Claim your free session
Tell us a little about yourself and a member of the ATP team will be in touch to book in your free session.
ATP Fitness App
Manage your sessions on the go
Book your PT & classes straight from your phone, manage your membership and top up credits any time.
Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed