5 Strength Training Exercises for Cyclists to Improve Performance

As a cyclist, strength training may not be at the top of your priority list. After all, cycling is primarily a cardiovascular exercise, right? While it’s true that cycling primarily utilizes your cardiovascular system, incorporating strength training into your routine can greatly improve your performance and prevent injury.

Here are five strength training exercises that every cyclist should include in their routine:

1. Squats. Squats are a great exercise for improving leg strength and power, which is essential for cycling. To perform a squat, stand with your feet shoulder-width apart and engage your core. Slowly lower your body as if you were sitting back into a chair, keeping your chest up and your knees behind your toes. Push through your heels to return to the starting position.
2. Lunges. Lunges are another great exercise for improving leg strength and power. To perform a lunge, step forward with one foot and bend your front knee to lower your body until your back knee almost touches the ground. Push through your front heel to return to the starting position and repeat on the other side.
3. Deadlifts. Deadlifts are a compound exercise that works multiple muscle groups, including your glutes, hamstrings, and back. To perform a deadlift, stand with your feet shoulder-width apart and engage your core. Hinge forward at the hips and grab a weighted barbell with an overhand grip. Keeping your back straight, push through your heels to stand up, squeezing your glutes at the top. Slowly lower the bar back down and repeat.
4. Planks. Planks are a great exercise for improving core stability, which is essential for maintaining good posture and balance on the bike. To perform a plank, start on your hands and knees, then extend your legs out behind you and lift your body up so that you are balanced on your toes and forearms. Engage your core and hold the position for 30-60 seconds.
5. Push-ups. Push-ups are a classic exercise for improving upper body strength, which is important for maintaining a strong and efficient cycling posture. To perform a push-up, start in a plank position on your hands and toes. Lower your body down until your chest nearly touches the ground, then push back up to the starting position.

Incorporating these exercises into your routine will not only improve your cycling performance, but will also help prevent injury and improve overall strength and fitness. Remember to always consult with a medical professional before starting any new exercise routine. Happy cycling!