by Gemma Delaney

Looking to upgrade your cycling performance? It may be time to consider strength training for cyclists. Whether you are a seasoned biker blazing through trails or new to the exciting world of cycling, a tailored-off-bike workout approach is essential. Building cycling-specific strength is indispensable for enhancing the force and stability you need to operate your bike optimally. Not only does it improve your riding performance, but it also minimizes the risk of injuries.

The spotlight here is a diligent strength workout composed by a seasoned fitness expert. Primarily, this routine targets the key muscle groups needed for biking—quads, glutes, and calves. Secondary exercises focusing on the upper body will help build a resilient torso to prevent rapid fatigue during uphill climbs. So, pump up your adrenaline and let’s dive into this invigorating strength workout for cyclists!

A Go-To Strength Workout for Cyclists

Dumbbell Split Lunge

This kick-off exercise primarily affords benefits to the drive phase of your pedal stroke and lateral stability from ankles to hips.

Reps: 12 (each side)

Sets: 4-6

Kettlebell Goblet Squat

This workout builds strength from your toes to your hips.

Reps: 20

Sets: 3-5

Kettlebell Single-leg Deadlift

This move enhances single-leg stability and mobility, with added functionality to the hamstrings.

Reps: 10 (each leg)

Sets: 2-3

Kettlebell Swing

This facilitates coordination and explosive power through the hips and core.

Reps: 10

Sets: 8-10

Kettlebell Row

It ensures strength and stability in your upper back and combats the sitting posture in the saddle.

Reps: 8-12

Sets: 3+

Kettlebell Plank Lateral Drag

This prompts anti-rotational movement across the entire torso.

Reps: 20 (alternating sides)

Sets: 4+

Kettlebell Halo

This concluding exercise fires up your core stabilisers and functions as a shoulder mobility movement.

Reps: 10

Sets: 6-8

Your cycling performance is not just limited to the time you spend on the bike. An equally robust off-the-bike training plan is what separates the great from the good. Here’s to stronger rides ahead!

strength training for cyclists, off-the-bike workout, quad exercises, glute exercises, calves exercises, upper body workout, cycling performance, cycling-specific strength, risk of injuries in cycling, lateral stability, drive phase of pedal stroke, shoulder mobility exercises, core stabilisers