If you’re like most cyclists, you probably think of strength training as an unnecessary evil. But the truth is, if you want to be a successful cyclist, you need to add strength training to your regimen. Strength training doesn’t have to be time consuming or tedious- here are 10 exercises that will help cyclists become stronger and faster. Who knows? You may even start enjoying it!
Front Plank
Start in a push-up position, but rest your weight on your forearms instead of your hands. Keep your body in a straight line from your head to your feet, and hold for 30 seconds to 1 minute. As you get stronger, you can increase the amount of time you hold the plank.
Exercise Ball Hamstring Curl
Lie facing down on an exercise ball, placing your heels on top of the ball. Dig your toes into the ball and press your hips and glutes off the ground. Use your hamstrings to curl the ball towards your glutes, then squeeze your glutes at the top of the curl. Reverse the motion and press the ball away from your glutes to the start position. Do 15-20 repetitions.
Half Squat
Stand with your feet shoulder-width apart and your hands at your sides. Keeping your back straight, lower your body until your thighs are parallel to the ground. Pause, then return to the starting position. Do 15-20 repetitions.
Single Leg Hip-Bridge
Lie flat on your back with your feet flat on the ground and your knees bent. Place your right ankle on top of your left knee. Drive your hips off the ground, and press down on your left knee with your right hand to help you balance. Hold for 30 seconds, then repeat with the other leg.
Step-ups
Stand in front of a box or bench. Step up onto the box with your right foot, driving through your heel to stand up tall. Bring your left leg to meet your right on top of the box. Reverse the motion, and press through your left heel to return to the starting position. Do 15-20 repetitions on each leg.
Boat Pose
Sit on the ground with your knees bent, feet flat on the ground, and hands behind your head. Lean back slightly and lift your feet off the ground, then raise your legs so they are at a 45-degree angle to the ground. Hold for 30 seconds to 1 minute. As you get stronger, you can increase the amount of time you hold the pose.
Single Leg Reach
Stand with your feet shoulder-width apart and your hands at your sides. Raise your left leg in front of you and reach forward with your right hand, keeping your back straight. Return to the starting position, and repeat on the other side. Do 15-20 repetitions on each side.
Kneeling Pull Downs
Kneel on the ground with your feet shoulder-width apart and your hands behind your head. Keeping your back straight, lower your body until your thighs are parallel to the ground. Pause, then return to the starting position. Do 15-20 repetitions.
Lunges with Bicep Curl
Stand with your feet shoulder-width apart and your hands at your sides. Step forward with your right leg and bend both knees to 90 degrees. As you lunge, curl your hands toward your shoulders. Return to the starting position, and repeat on the other side. Do 15-20 repetitions on each side.
Single Arm Row
Stand with your feet shoulder-width apart and place your left hand on a box or bench in front of you. Bend your knees and hinge forward at the hips, keeping your back straight. Row your right hand up to your chest, then lower it back to the starting position. Repeat on the other side. Do 15-20 repetitions on each side.
As you can see, there are many different strength training exercises that can help cyclists become stronger and faster. Add some of these exercises to your routine to see an improvement in your cycling performance.
