Introduction
Cycling primarily works the legs, but a complete cyclist also trains their core, back, and shoulders. Off-bike strength training improves power, reduces injuries, and enhances riding posture. Here are the key exercises.
Key Cyclist Muscles
- Quadriceps: The main engine for pushing
- Hamstrings: The pulling motion during the upstroke
- Glutes: Power on climbs
- Calves: Power transmission
- Core (plank): Stability on the bike
- Back and Shoulders: Maintaining position
Essential Exercises
Squat
The king exercise for cyclists. Develops quadriceps, glutes, and hamstrings. 3 sets of 10-15 repetitions, 2-3 times per week.
Lunge
Works the legs unilaterally, like pedaling. Excellent for correcting left-right imbalances.
Plank
Basic core strength. 3 sets of 30-60 seconds. Strengthens the core and improves stability on the bike.
Glute Bridge
Isolates and strengthens the glutes. Particularly useful for cyclists with knee pain.
Pull-up
Strengthens the back and shoulders. Improves the ability to maintain an aerodynamic position for extended periods.
Side Plank
Strengthens the obliques and improves lateral stability on the bike.
When to do Strength Training?
Ideally in winter, when cycling volume is reduced. During the season, 1-2 sessions per week are sufficient to maintain gains.
Conclusion
A strong cyclist off the bike is a more powerful cyclist on the bike. And a bicycle neatly stored on its David & Clément stand awaits you for every ride.