Introduction
Cycling primarily engages the lower limbs in a repetitive motion. This specificity creates muscular imbalances that can lead to injuries. Strength training perfectly complements cycling and improves performance.
Why should cyclists strength train?
- Injury prevention: strengthening stabilizer muscles reduces the risk of tendonitis and knee pain.
- Improved power: stronger muscles transmit more energy to the pedals.
- Better posture: a strong core maintains an efficient position on the bike, even at the end of an effort.
- Muscle balance: cycling neglects the hamstrings, deep glutes, and upper body.
Essential exercises
Lower body
- Squat: the king of exercises for quadriceps and glutes. 3 x 10-12 repetitions.
- Lunge: works balance and stabilizing muscles. 3 x 10 per leg.
- Romanian deadlift: hamstrings and glutes. Essential for balancing quadriceps work.
- Standing calf raises: often neglected, they play an important role in power transmission.
Core and trunk
- Plank: anterior core. 3 x 45-60 seconds.
- Side plank: pelvic stability, crucial for preventing swaying in the saddle.
- Bird-dog: coordination and deep core strength.
Upper body
- Rowing: back and biceps, to counteract the forward-leaning position.
- Push-ups: chest and triceps, for stability on the handlebars.
How to integrate strength training into your schedule
2 sessions of 45-60 minutes per week are sufficient. Place them after a bike ride or on active rest days. Avoid intense strength training the day before a long ride or a competition.
Conclusion
Strength training is not optional for serious cyclists—it's a pillar of performance and longevity. Two sessions a week are enough to make a difference. And between sessions, your bike awaits you on its David & Clément wall mount.