Cycling is a great way to get in shape and stay healthy. But if you’re serious about cycling, you need to do more than just ride your bike. Something that we can all easily fall into is repeatedly doing the one thing we love. It is important to help support the things we love too, and in this case, a great thing to do that can support your cycling is to do strength training too. Here is a strength training workout for cyclists plus some additional tips.
Strength training can help you improve your cycling performance in a number of ways.
It can help you:
- Build muscle mass, which can help you pedal more efficiently.
- Improve your power output, which can help you climb hills more easily.
- Reduce your risk of injuries, such as knee pain and back pain.
- Improve your overall fitness and health.
Our recommendation is to incorporate strength training into your training routine two to three times per week.
Strength Training Workout for Cyclists
Warm-up
- 5 minutes of light cardio, such as jogging or biking.
- 5-10 minutes of dynamic stretching, such as arm circles and leg swings. Just keep moving and don’t do static stretching here.
Workout
3 Rounds
- Squats: 8-12 repetitions
- Lunges: 8-12 repetitions each leg
- Push-ups: as many repetitions as possible.
- Pull-ups: as many repetitions as possible (modify to your needs).
- Plank: 30-60 seconds.
Cool-down
- 5 minutes of light cardio.
- 5-10 minutes of static stretching, such as holding a hamstring stretch for 30 seconds.
You can adjust the number of sets and repetitions to fit your fitness level. If you’re new to strength training, start with 3 sets of 8 repetitions and gradually increase as you get stronger.
You can also add or remove exercises from the workout depending on your goals. If you’re looking to improve your sprinting power, you might want to add exercises like plyometrics or hill sprints. If you’re looking to improve your overall strength, you might want to add exercises like deadlifts or bench presses.
It’s important to listen to your body and take breaks when you need them. Don’t push yourself too hard, or you’ll risk getting injured.
Strength training is an important part of any cyclist’s training routine. By incorporating strength training into your training, you can improve your cycling performance and reduce your risk of injuries.
Here are some additional tips for strength training workout for cyclists:
- Focus on compound exercises that work multiple muscle groups at once.
- Use weights or resistance that is challenging but not too heavy.
- Don’t forget to warm up and cool down before and after your workout.
- Listen to your body and take breaks when you need them.
By following these tips, you can get the most out of your strength training workouts and improve your cycling performance.
