---
title: "Stronger Cyclists Train Less Hard? Here’s Why"
date: 2025-05-24
categories: ["Strength"]
url: https://www.semiprocycling.com/digest/stronger-cyclists-train-less-hard-heres-why
author: Damian Ruse (SEMIPRO Cycling)
---
# Stronger Cyclists Train Less Hard? Here’s Why

![](https://www.semiprocycling.com/digest/images/ea8db25e8057c0855ebbf273.webp)

This week I've been thinking a lot about training intensity, particularly whether we really need to push ourselves to failure in the gym to see gains on the bike. Good timing, because some new research has just emerged tackling exactly that.

The study by Hermann et al. (2025), published in Medicine & Science in Sports & Exercise, compared training to failure with stopping two reps short. It explored the effects of training to muscular failure compared to leaving two repetitions in reserve (2-RIR). Interestingly, they found that strength gains were almost identical between the two groups. However, training to failure showed a slight advantage in muscle size and explosive power gains.

For cyclists, here's the practical takeaway:

- **Strength gains** are achievable without always training to failure. So, if your goal is primarily to enhance cycling performance and avoid unnecessary fatigue, keeping two reps in reserve might be the sweet spot.
- **Explosive power** improved more significantly in those who trained to failure. This is relevant if you're looking to boost sprinting capabilities or punchy climbs.
- **Muscle mass gains** were slightly greater with failure, but this might be less critical if you’re prioritising strength-to-weight ratio for climbing performance.

My recommendation:

- Consider training to failure occasionally, especially during off-season or specific strength-focused periods, to accurately gauge what true failure feels like.
- For most of your season, however, leaving a couple of reps in the tank during strength sessions can maximise recovery and minimise interference with key cycling workouts.

Remember, it's about balancing intensity with recovery so you're always ready for your next ride.

> **Ready to structure your training?**

> Join Team SEMIPRO Plus and get a smart, flexible plan that keeps you ready—no guesswork.

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## On my mind: Your Actions Are Your Truth

I’ve noticed something powerful over the years: Your daily actions reveal what you truly value far clearer than words ever could.

Take a quiet, honest look at your past week. Would an outsider observing you see clarity, discipline, and genuine progress toward your goals? Or would they sense hesitation, distraction, and wasted time?

This isn’t about judgment, it’s about awareness. It’s about choosing, today and every day, actions that reflect your deepest aspirations. Your days speak louder than your intentions. Align them, and watch your life transform.

Damian