Best strength exercises for cyclists

Today, let’s delve into the best strength exercises for cyclists. Ever felt like your top speed isn’t improving? Or noticed that your usual cycling route isn’t getting any faster? You might have hit a plateau. One effective way to break through this plateau is by stimulating your muscles in alternative ways – training them in ways they’re not accustomed to. In this blog, discover the top strength exercises for cyclists and how they can help you become a stronger rider.

Why strength training for cycling?

Your body is quite clever when it comes to energy expenditure. If you repeatedly perform the same exercise, your body adapts to the movement, eventually burning fewer calories. So, if you keep riding the same route at the same pace, you might find it easier at first. However, later on, you may struggle to improve your speed. It’s crucial to switch up your exercises regularly to ensure continued progress. That’s why strength exercises are vital for cyclists.

What types of exercises are suitable?

Whether you want to boost explosiveness or enhance endurance, opt for compound exercises. These engage multiple large muscle groups simultaneously – ideal since cycling also recruits various muscle groups, such as the quadriceps, calves, core, and more.

What are the best strength exercises for cyclists?

Several exercises can make you a better cyclist. By incorporating the following exercises into your routine once a week, you’ll notice significant improvements in your cycling performance.

Squats

You’re probably familiar with this one. Maybe you already include it in your training regimen regularly. Squats are fundamental for your lower body, targeting hamstrings, quadriceps, calves, glutes, and core simultaneously. There are many squat variations, each beneficial for cycling.

→ TD Tip: Try rocket squats. The jump in this squat variation enhances leg explosiveness. Focus on executing the exercise correctly rather than doing as many repetitions as possible.

Deadlifts

Considered the second most important strength exercise after squats, deadlifts are excellent for strengthening your lower back, glutes, and hamstrings. Ensure you master the proper form before increasing the weight.

Lunges

Perfect for improving balance, lunges also target your quadriceps, hamstrings, calves, core, and glutes. Your glutes, often referred to as the engines of your body, play a crucial role in cycling.

Pistol Squats

This exercise is for the hardcore enthusiasts. It’s great for developing incredibly powerful legs. If you can’t go all the way down, gradually build up to it. Start by standing up from a low chair with one leg and progressively choose lower objects to stand up from. Before you know it, you’ll be doing pistol squats unassisted!

Glute Bridges

Another excellent exercise for strengthening your glutes, essential for faster cycling. You can perform this exercise without weights, lying flat on the ground. It’s convenient because you can do it anywhere. To increase the difficulty over time, perform the exercise with one leg.

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