For Cyclists, the Pursuit of Results is a Major Source of Motivation
If you want to improve your power, speed, or endurance, incorporating strength training into your cycling routine might be the key. The benefits go far beyond performance.
Why Should Cyclists Focus on Strength Training?
Strength training plays a crucial role in injury prevention and enhances the enjoyment of training. Whether you’re a climber, sprinter, or time trialist, targeted strengthening exercises can make a significant difference.
Enhancing Cycling Performance
Strength training, especially focused on building power, helps cyclists perform better. Working on lower body muscles increases the power needed to ride faster and longer.
As any cycling enthusiast knows, posture is a cornerstone of performance. Minor adjustments in body positioning can dramatically improve training quality. By strengthening your core muscles, it becomes easier to maintain proper posture on the bike.
Strength training isn’t just for competitive cycling—such as racing or cross-training in triathlons. It also enhances the overall enjoyment of cycling. The stronger you are, the less effort it takes to ride, making even recreational cycling more pleasurable.
Preventing Injuries in Cyclists
Strength training is key to preventing injuries among cyclists. It’s the best way to reduce pain and avoid conditions like sprains or strains that can develop over time.
Contrary to popular belief, injury risks aren’t exclusive to elite athletes. Beginners who are inadequately prepared are also vulnerable.
While a progressive and tailored training plan is essential for injury prevention, strength training adds another layer of safety.
It strengthens not just muscles but all body tissues, including bones, fascia, tendons, ligaments, and cartilage. By improving joint stability and resilience, it minimizes injury risks—as long as exercises are done correctly and without overloading the body.
Strength Training for Cyclists: The 6 Best Exercises
This guide focuses on exercises that require minimal equipment, making them easy to perform at home.
Before starting, make sure to warm up for 10–15 minutes. The number of sets and repetitions depends on your goals:
- For strength and explosiveness, aim for short sets (3–9 reps) with heavy loads.
- For endurance, focus on longer sets (15–20 reps) with lighter weights.
If you’re interested in both strength and endurance, alternating these two training styles is a great option.
1. Squats
A classic exercise with endless variations depending on whether you want to emphasize glutes or quadriceps. Squats also strengthen adductors and hamstrings.
How to do it:
- Stand with feet slightly wider than hip-width apart.
- If using weights, hold dumbbells or place a barbell across your shoulders.
- Bend your knees as if sitting down, keeping your back straight.
- Once your knees are bent, push back up and repeat.
2. Plank
This well-known core exercise improves posture, essential for cyclists, while also working the quadriceps, arms, and shoulders.
How to do it:
- On a mat, position yourself face down.
- Support your body on your forearms or hands and the balls of your feet.
- Keep your back straight, gaze toward the floor, and hold the position.
3. Lunges
Lunges are excellent for strengthening quadriceps, glutes, and hamstrings, as well as the calves.
How to do it:
- Stand upright, holding dumbbells in each hand.
- Step forward with one leg, bending the knee to form a 90-degree angle with the thigh and shin.
- Push back up and alternate legs.
4. Deadlift
The deadlift is a great full-body exercise that can be done with a barbell or dumbbells.
How to do it:
- Stand in front of a barbell on the floor, feet shoulder-width apart.
- Grip the bar with hands shoulder-width apart.
- Lift the bar as you straighten your body, keeping your back straight throughout the movement.
5. Hip Thrust
This exercise specifically targets the glutes, which are critical for improving pedal stroke efficiency.
How to do it:
- Sit with your upper back resting against a bench or similar support.
- Bend your knees with feet flat on the floor, and let your hips hover above the ground.
- Push your hips upward, forming a nearly 90-degree angle between thighs and calves.
- If adding weight, place a barbell across your hips.
6. Calf Raises
A simple yet effective exercise for strengthening the calves.
How to do it:
- Stand on the edge of a step or low platform with your toes.
- Push up onto your toes, lifting your heels as high as possible.
- Slowly lower your heels below the step and repeat.
Diversify Your Routine
There are plenty of other effective exercises to explore, such as good mornings, hamstring curls, and leg extensions. Diversifying your training keeps it engaging and ensures all muscle groups are activated.
Additionally, don’t overlook stretching and flexibility exercises. These improve your range of motion, help you pedal more efficiently, and prevent muscle stiffness or cramps after workouts.
General Strength Training Tips for Cyclists
To maximize the benefits of strength training for cycling, it’s important to properly plan your weekly schedule. Include 1–2 strength training sessions in addition to your cycling workouts, and don’t forget the importance of rest days.
Post-Strength Training Recovery
After a strength training session, proper recovery is essential. Active recovery, such as a light cycling session, can be a great option, but it’s important to adjust the intensity to avoid overtraining. When done correctly, active recovery can even help reduce lactic acid buildup in the muscles, improving overall performance and reducing fatigue.
