The Best Strength Exercises for Cyclists – Part Two
By Mat Millns
1. Squats
Squats strengthen the quads, hamstrings, glutes, and core, directly improving pedaling power and climbing strength.
- Variation: Bodyweight, Goblet, or Barbell Squats
- Guide Weight: 1.5x body weight (advanced), 1x body weight (intermediate), bodyweight or light resistance (beginner)
- Benefits: Builds leg strength and endurance, improves core stability
2. Deadlifts
Deadlifts develop posterior chain strength (hamstrings, glutes, and lower back), crucial for generating power in cycling.
- Variation: Conventional or Romanian Deadlifts
- Guide Weight: 1.5-2x body weight (advanced), 1x body weight (intermediate), bodyweight or light resistance (beginner)
- Benefits: Enhances power output, improves posture, and prevents lower back pain
3. Weighted Walking Lunges or Bulgarian Split Squats
Both walking lunges and Bulgarian split squats improve leg strength, balance, and coordination, mimicking the pedalling motion.
- Variation: Bodyweight or Dumbbell Weighted Walking Lunges, Bulgarian Split Squats
- Guide Weight: Dumbbells at 25-50% body weight per hand
- Benefits: Enhances single-leg strength, boosts muscular endurance, improves balance, and strengthens stabilising muscles
4. Clean and Jerk
A powerful full-body movement that enhances explosive power and coordination, crucial for sprinting and short bursts of effort in cycling.
- Variation: Barbell or Dumbbell Clean and Jerk
- Guide Weight: 0.75-1x body weight (advanced), 0.5x body weight (intermediate)
- Benefits: Develops explosive strength, improves neuromuscular coordination
5. Sandbag Pull Throughs, Landmine Twists, or Russian Twists
A strong and dynamic core is essential for maintaining an efficient riding posture and controlling movement on the bike.
- Variation: Weighted Sandbag Pull Throughs, Landmine Twists, Russian Twists
- Guide Weight: 10-20% body weight
- Benefits: Enhances core stability, improves rotational strength
6. Push-Ups or Bench Press
A strong upper body is crucial for maintaining stability on the bike, especially during long rides and sprints.
- Guide Weight: Bench Press at 0.75-1x body weight
- Benefits: Builds upper body endurance, enhances bike handling
7. Pull-Ups
Develops upper body and grip strength, improving bike handling and endurance.
- Guide Weight: Bodyweight or weighted for advanced cyclists
- Benefits: Improves upper body endurance and bike control
Mobility Exercises for Cyclists
Finally, maintaining mobility is essential for cyclists to prevent stiffness, improve movement efficiency, and reduce injury risk. Maintaining or increasing your flexibility will allow for more aggressive bike positions which in turn help with aerodynamics and therefore having a free (in terms of watts) increase in speed by simply reducing your frontal area. Combine that with the increase in power through the weight training program and you have an overall dramatic effect on your speed and bike handling ability.
Some key mobility exercises include:
- Hip Openers (Pigeon Pose, Couch Stretch)
- Thoracic Spine Rotations and Extensions.
- Hamstring and Quad Stretches
- Ankle Mobility Drills
- Shoulder and Wrist Mobility Exercises
You can find some great mobility and rehab exercises on my YouTube channel (https://youtube.com/@dharmamat) but for more specific problems make sure you see a qualified professional to ensure the work you’re doing is correct for you.
Thank you for reading our latest blog, The Best Strength Exercises for Cyclists. If you have any question please Get In Touch.
Read Part 3 of Mat’s blog next week!