As cyclists, we all long for that extra strength to break from the pack or catch up with our opponents in a race. And while cycling is the best workout for improving our cycling fitness and helping us improve our skills, hitting the gym is the only way we can improve our strength. But deciding which are the best strength exercises for cyclists can be quite challenging. After all, there are numerous exercises and workouts that can help cyclists improve their strength.
Therefore, when picking the right strength workouts, you should start by examining which parts of the body need strengthening. When cycling, you use one leg at a time; therefore, you need repeated force production to pedal. You also need a strong core to handle the bike, especially when tackling tough terrains. Therefore, your workouts must address these needs. So here are some of the best strength workouts you can do at home or in the gym.
Top 5 Best Strength Exercises for Cyclists
1. Planks With Variation
Plank is a unique exercise that works your willpower, upper body, and core. The plank is a great workout for cyclists as it focuses on both sides of your body separately. Plus, it’s ideal for your hips as you have to keep both sides level, making sure that no side dips. And just like press-ups, the plank has numerous variations that you can try to make the workout as hard or as easy as possible. Therefore, Cycling Hacker recommends that you start with the basic one on the floor, and once you have mastered the technique, you can try other variations.
The exercise: start by lying down facing the floor with your palms facing downwards under the shoulders. Push your body up as if you are doing a push-up, and then hold the position while engaging the core, leg, back, and shoulder muscles. Try and hold that position for as long as possible and then repeat a few times. If a full plank is challenging to you, you can try resting on your elbows instead of extending your arms or putting your knees on the floor.
You can make it more challenging by introducing a gym ball. All you have to do is start with the plank position with the feet on the gym ball and then start pulling the ball towards you using the core muscles. Hold the ball in that position for a while before rolling it back to the starting position.
2. Push-ups
Being able to easily handle your weight is crucial when it comes to cycling, as it will help you absorb the impacts while cycling downhill. And one of the best exercises that can help you handle your weight is push-ups. If you have trouble with push-ups, then you can start by putting your hands on a chair or steps. And then work your way to full push-ups, and the more consistent you are, the quicker you’ll perfect it. With time you can start incorporating balance or weights into your routine.
The exercise: move in the plank position and then engage your core and lower your body by bending your arms. Hold the position without allowing your body to touch the ground and then return to the starting point. But it’s crucial that you keep your core tight, your back in line with your head, and your entire body straight.
3. Squats
Squats are very important for cyclists. They works on every muscle in your legs, knees, and hips, helps with athletic movements, and increases flexibility. And if done correctly, this workout will help your muscles grow while giving you the needed strength.
The exercise: you can start with three sets of ten reps with about a 90-seconds rest between each set. To do the squats correctly, you should stand by placing your feet shoulder-width apart and lower the body to a sitting position by simply pushing your hips backward and bending the knees. Lower your body as far as you can, hold the position and then rise.
4. Lunges
Lunges are ideal for cyclists who want to increase their on-bicycle strength. This workout exercises each muscle on your lower body, particularly the hamstrings, quads, and hips. In fact, lunges are ideal for individuals who plan on working out at home. In the gym, you can mix it up with things like walking lunges and weighted lunges. But make sure you keep the core straight with the head straight and lead with your chest while ensuring that the knees never go beyond your toes.
The exercise: you can start with three sets of ten reps with about 45 seconds of rest between the sets. Start by stepping forward from a standing position with your right leg. And then bend your left one until its knee is almost touching the ground. Finally, you can push yourself up using the right foot and repeat this procedure with your left foot.
5. Deadlifts
The deadlift is a unique exercise that activates your core, back, and leg muscles. Deadlift is a simple routine that will help increase your power and overall muscle strength while supporting the critical movements necessary to make you a fast and efficient cyclist. The deadlift is an ultimate compound movement that is considered one of the best strength exercises for cyclists.
The exercise: you can start with 4 sets of 8 reps with about a minute rest. Stand in front of the barbell and then squat and grip the barbell. Make sure your forearms can easily brush the outer part of your thighs. And then push your shoulders back and lift the weights until the barbell levels with your thighs. Hold the position for a while and lower the weight before repeating the same procedure.
Final Thoughts for Cyclist
Cycling is a fun activity with numerous health and mental benefits. And when done correctly, cycling can do more than help you stay fit. Cycling can help you lower your stress level. And the only way you can tackle long and tough terrains is by improving your strength with the above simple workouts. But make sure you don’t hit the gym immediately after you have finished cycling. You should allow yourself at least 6 hours between cycling and strength workouts.
Use Jefit to Track Your Strength Workouts for Cycling
Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule.
