In my opinion, strength training for cyclists is massively overlooked. But it should not be, as incorporating strength exercises into your workout routine really helps you improve your cycling performance and prevent injuries.
Whether you want to improve your core stability, getting ready for your FTP testing, or just want to improve your overall strength, doing weight exercises in the gym is great for your bike riding. Here, we will explore the benefits of strength training for cyclists and share some of the best weight training and core strength training exercises for cyclists.
Benefits of Strength Training for Cyclists
As mentioned above, strength training is a valuable addition to any cyclist’s training regimen. Squats, deadlifts, and lunges help build strength in the glutes, quads, and hamstrings, which are critical for generating power on the bike. Additionally, strength training exercises with moderate weights and higher reps (12-15) improve the ability of your muscles to resist fatigue. This helps you maintain speed and efficiency during long rides, for example, a bike leg of an Ironman triathlon.
Plyometric exercises such as box jumps, and jump squats combined with heavy lifting (e.g., squats, deadlifts) improve your ability to generate rapid, powerful movements. Core exercises (e.g., planks, ab twists, hollow body holds) stabilize your torso. This reduces energy loss and improves handling on the bike.
On top of that, weight training strengthens underused muscles (e.g., glutes, hamstrings, hip flexors) and improves joint stability. This reduces the risk of injuries like knee pain, lower back pain, and IT band syndrome.
Some other benefits of off-bike exercises include:
- enhanced mental toughness
- better balance and coordination
- faster recovery
- better bone density
- improved overall health.
Lower Body Strength Training for Cyclists
When training your lower body, you want to focus on weight-lifting exercises that work for multiple muscle groups at once, such as squats, lunges, and deadlifts. Here are some of the best lower body exercises to add to your training routine.
Bulgarian split squat
Bulgarian split squats primarily work the quadriceps. They also work well on your hamstrings, glutes of the buttocks and hips, and calves.
The starting position is lunge. Have your rear foot elevated on a bench or a sturdy chair.
To find the perfect leg position, sit on the edge of a bench or chair and extend the leg you will be working on. Then, stand up and put the other feet on a bench. Keep your core engaged, your shoulders back, and your chest and eyes pointing straight ahead.
Bend your left knee, allowing your right knee and ankle to bend as you drop down without putting weight on your back leg. Inhale as you drop down, go down until your left quad is parallel to the ground.
To press back, push through your left foot and use your left quad and glute to power them up. Exhale as you press up.
You can add weight once you’re comfortable and steady. Do three sets, 12-15 reps.
Deadlift
Even though considered a lower body exercise, deadlifts work the whole body. Your legs are the main movers. Keep your spine neutral. Your arms keep the bar in your hands.
Position your mid-foot directly under the barbell. Then, bend at the hips and grasp the bar with a shoulder-width grip. Bend your knees until your shins touch the bar. Lift your chest and straighten your lower back. Take a deep breath, hold it, and stand up with the weight. Do three sets, 10-15 reps.
Reverse lunge
Just like deadlifts, reverse lunges engage your entire body. Your hamstrings bring your foot back and your quads slow you down as you lower your body and your calves kick you back up. Stand with your feet hip-width apart, shoulders back, chest up, and core tight. Step back with your working leg, so you can land with both knees bent at 90 degrees.
Keep your hips level so one side doesn’t drop down, and make sure your front knee stays facing forward so it doesn’t veer in towards your big toe.
Use your legs’ strength to push into the ground. Then, come back up to standing with both legs straight and feet under your hips.
Perform 12-15 reps per leg, 3-4 sets.
Leg press
Adjust the seat to fit your body. Proper position is important for good form.
Tilt the backrest as needed for comfort and support. Choose your foot position and put your feet on the platform. Push the weight up and release the safeties. Hold the handles with your arms unlocked.
Breathe in as you slowly lower the platform by bending your knees and hips while keeping your torso still. Lower until your knees are at a 90-degree angle. Push through your heels as you exhale and straighten your legs. Don’t lock your knees. Repeat this smooth motion for your reps. Keep your position as you lower and lift.
Avoid letting the knees cave inward or outward. Use controlled movements without bouncing and don’t overarch the lower back or lift the hips, lock your knees, or allow the knees to pass the toes. Perform 12-15 reps per leg, 3-4 sets.
Step ups
To step up, you’ll need a small step stool, or you can stand in front of the stairs. Pushing mainly with your front foot, lift yourself up onto the step and step back down to the starting position.
When you’re step-uping, keep your back straight and your abs tight. Make sure your foot is all the way on the step. You can start with a low step height if you want. This exercise is more about form than step height. When you step up alternate your front foot each time. Do as many as you can and stop when you’re tired, or your form starts to suffer.
Remember, for best results, keep your back straight and your foot all the way on the step. Keep it smooth and controlled.
Core Exercises for Cyclists
Working on lower body strength is an obvious way to strengthen your legs for cycling, but your ab muscles also require proper training.
A strong core is essential for optimal performance, stability, and injury prevention. It also helps maintain proper posture, improves power transfer, and reduces fatigue during long rides. Here are some effective core exercises for cyclists:
Plank variations
- Standard plank: hold a plank on your elbows and toes, no sagging or lifting of the hips.
- Side plank: lie on your side and lift your body off the ground. Hold on one elbow and the side of your foot. 30-60 seconds per side.
- Plank with leg lift: in a standard plank position, lift one leg at a time, hold for a few seconds then switch.
Dead Bug
Lie on your back, arms up towards the ceiling, and knees bent 90 degrees. Lower your right arm and left leg towards the floor, engage core. Return to start and repeat on the other side. Keep your lower back pressed into the floor.
Bicycle Crunches
Lie on your back with your hands behind your head and legs lifted. Bring your right elbow towards your left knee while extending your right leg. Alternate sides in a pedaling motion, engage core.
Mountain Climbers
Start in a high plank position. Drive one knee toward your chest, then quickly switch legs in a running motion. Keep your core tight and avoid letting your hips sag.
Leg Raises
Lie on your back with your legs straight. Lift your legs toward the ceiling while keeping your lower back pressed into the floor. Slowly lower your legs back down without letting them touch the ground.
Upper Body Strength Training for Cyclists
A strong upper body is important for good posture, handling the bike and reducing fatigue on long rides. Upper body training can also prevent injuries and improve overall performance. Here are some cycling specific upper body exercises:
Push-Ups
This works your chest, shoulders, triceps and core. Start in a plank position with your hands shoulder width apart. Lower your body until your chest almost touches the floor, then push back up. Engage your core and keep your body straight.
Pull-Ups
Pull-ups work your back, shoulders and biceps. Grip a pull-up bar with an overhand grip, hands shoulder width apart. Pull your body up until your chin is above the bar. Lower yourself back down..
Dumbbell Rows
These work your upper back, lats and biceps. Place one knee and hand on a bench, other foot on the floor. Hold a dumbbell in your free hand and pull it towards your hip, keeping your elbow close to your body. Lower the weight with control.
Overhead Press
Overhead press is a great exercise for your shoulders, triceps and upper back. Stand with your feet shoulder width apart, holding dumbbells or a barbell at shoulder height. Press the weight upwards until your arms are fully extended, then lower it back down.
Tricep Dips
Place your hands on the edge of a bench or chair with your legs extended in front of you. Lower your body by bending your elbows until your upper arms are parallel to the floor, then push back up. You can add weight by placing a plate on your lap or using parallel bars for a deeper range of motion.
Bicep Curls
Hold dumbbells with your palms facing forward. Curl the weights towards your shoulders, keeping your elbows close to your body. Lower the weights with control. Use a barbell, resistance bands or hammer curls (palms facing each other). Use lighter weights and higher reps (12-15) for endurance or heavier weights and lower reps (6-10) for strength.
Cycling Strength Training Program Structure
A complete strength training program for cyclists should include a mix of lower-body, core, and upper-body exercises. These should include a mix of compound exercises, such as squats and deadlifts, and isolation exercises, such as bicep curls.
Sample Weight Training Program Weekly Schedule
How to Structure Strength Workouts
Start your workout with 10-15 minutes of warm-up to prepare your muscles, joints, and nervous system for the workout. Do dynamic stretches (e.g., leg swings, arm circles, hip openers), light cardio (e.g., jumping jacks, jogging in place, or a few minutes on a stationary bike), and a few bodyweight movements like squats, lunges, or push-ups. Then, move on to the main exercises.
A well-structured strength workout typically includes the following components:
Compound movements (strength focus)
These movements target multiple muscle groups and build functional strength. Focus on exercises that mimic cycling mechanics or improve overall strength.
For the lower body, do squats, deadlifts, lunges, and step-ups. For upper body day, do push-ups, pull-ups, overhead presses, and rows.
Aim for 3-4 sets of 6-12 reps (use heavier weights for strength, lighter for endurance) and rest for around 60-90 seconds between sets.
Accessory movements (muscle balance and stability)
These exercises address weaker muscle groups, improve stability, and prevent imbalances. Planks, ab twists, hollow body holds, and bicycle crunches are the perfect ab exercises you can do at this part of your workout.
To target the glutes and hamstrings, do glute bridges and single-leg deadlifts. For the shoulders and back, perform face pulls, lateral raises, and reverse flies.
Go for 2-3 sets of 10-15 reps (use lighter weights or body weight), and remember to rest 30-60 seconds between sets.
Plyometrics or power exercises (optional)
Exercises like box jumps, jump squats, and medicine ball slams improve explosive power and pedal stroke efficiency. You can do these closer to the end of your weight training. Aim for 2-3 sets of 6-10 reps with 60-90 seconds between sets.
Cool-down and stretching
There is nothing worse than dealing with delayed-onset muscle soreness. To reduce the soreness and promote recovery, do some static stretching (e.g., hamstring stretch, quad stretch, chest stretch), foam rolling, or self-myofascial release.
This is just an example of how your weight training can look like. The exercises mentioned here are pretty basic and you can adjust them according to your triathlon training plan to reach your goals.
Common Mistakes to Avoid in Cycling Strength Training
Weight training might seem easy; you build a training plan and follow it, right? In fact, it’s easy to make mistakes that can hinder progress or even lead to injury. Here are some common mistakes to avoid and tips to ensure your strength training is effective and safe:
Many athletes ignore warmups
I bet you skipped yours once or twice, too. Well, no one is perfect, but do not make it a common practice. Jumping straight into heavy lifting without warming up increases the risk of injury and reduces performance. Spend 10-15 minutes on a dynamic warm-up (e.g., leg swings, arm circles, light cardio) to prepare your muscles and joints.
Focusing on leg muscles only
As a cyclist, you might think that your weight training should be focused on leg muscles solely. That is not true. Ignoring core strength can lead to poor posture, inefficient power transfer, and lower back pain. Include core exercises (e.g., planks, ab twists, hollow body holds) in your strength sessions.
Neglecting upper body exercises
Adding up to this point, only training legs and neglecting upper body and overall strength. Cycling requires a strong upper body for bike handling, stability, and endurance. So, balance your program with upper-body exercises (e.g., push-ups, pull-ups, rows) and full-body movements.
Poor training form
You do not want to sacrifice form for heavier weights or more reps. This increases the risk of injury and reduces the effectiveness of the exercise. Instead, focus on proper technique, even if it means using lighter weights. Consider working with a professional coach or personal trainer to learn the correct form.
Neglecting single leg exercises
Only doing bilateral exercises, such as squats and ignoring single-leg work, can scrutinize your progress. Cycling is a unilateral activity, and imbalances can develop if one leg is stronger than the other. Include single-leg exercises (e.g., lunges, step-ups, single-leg deadlifts) to correct muscle imbalances and improve stability.
Lack of recovery
Last but not least, a mistake I would like to point out is ignoring recovery. We have all been there, doing it when we did not feel like it, right? Sometimes, it works for us, but sometimes, this workout just leaves us feeling worse than before. Without proper recovery, your muscles can’t repair and grow, leading to fatigue and poor performance. So, make sure you give yourself some time to recover, get adequate sleep, hydrate, and fuel your body with proper nutrition. Use active recovery (e.g., light cycling on rest days).
How to Align Strength Training with Cycling Goals?
Different cycling disciplines require specific adaptations, so your strength training program should reflect your goals. Before designing a strength training program, clearly define your cycling goals. These could be:
- Improving sprint power
- Enhancing climbing ability
- Building endurance for long rides
- Increasing overall strength and injury resilience
Regardless of your specific goals, you should strengthen the core, balance muscle groups, incorporate unilateral exercises, and focus on functional movements. Keeping these factors in mind, here is how you can organize your weight training according to your goals:
Sprinters (focus: explosive power)
Fast-twitch muscle fiber development, explosive strength.
Exercises:
- Heavy squats: 3-4 sets of 4-6 reps (focus on power output).
- Deadlifts: 3-4 sets of 4-6 reps.
- Plyometrics: box jumps, jump squats, or medicine ball slams (2-3 sets of 6-10 reps).
- Hip Thrusts: 3 sets of 8-10 reps (target glutes for explosive power).
Use heavier weights and lower reps to build strength and power. Rest for 2-3 minutes between sets to allow full recovery and perform explosive movements with maximal effort.
Endurance riders (focus: muscular endurance)
Your goal is to sustain power output over long distances.
Exercises:
Bodyweight or light weight squats: 3-4 sets of 15-20 reps.
- Lunges: 3 sets of 12-15 reps per leg.
- Glute bridges or hip thrusts: 3 sets of 12-15 reps.
- Push-ups or bench press: 3 sets of 12-15 reps.
- Plank variations: 3 sets of 30-60 seconds.
Use lighter weights and higher reps to build endurance. Keep rest periods short (30-60 seconds) to simulate the demands of long rides and focus on maintaining proper form throughout each set.
All-around cyclists (focus: balanced strength)
Here, your goal is to improve overall strength and performance across all cycling disciplines.
Exercises:
- Squats: 3-4 sets of 8-12 reps.
- Deadlifts: 3 sets of 6-10 reps.
- Push-ups or overhead press: 3 sets of 10-12 reps.
- Pull-ups or rows: 3 sets of 8-12 reps.
- Core work: planks, ab twists, bicycle crunches (3 sets of 20-30 reps or 30-60 seconds).
Use a mix of rep ranges to build strength, power, and endurance. Include both bilateral and unilateral exercises to address imbalances and prioritize compound movements that engage multiple muscle groups.
Final Words
As you can see, cycling training is not solely about cycling. It includes multiple weight training exercises to improve your core strength, upper body, and, of course, leg endurance.
Hopefully, these exercises we have listed here will help you improve your cycling economy and prepare for your next race. If you are getting ready for your Ironman race, make sure you check out this Ironman training plan for useful tips, insights, and, well, a training schedule you can adjust according to your goals. And if you are just entering the Ironman world and wonder how to train for an Ironman while working full time, you should read this post, where you can find pieces of advice on juggling work, family, and training.
Happy training!
