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Strength Training Exercises for Cyclists

Strength Training is very important for every Cyclist as it helps improve your core strength. Strength Training also works your abs, glutes, lower back, legs and shoulders, all which are essential for Cycling. Strength Training also helps in improving ones Endurance, Form and Power. If you are unable to find time for a ride and at home and want to get in a quick workout, then these are 5 Strength Training Exercises to improve your Cycling Experience.


The Dumbbell Deadlift works your glutes, hamstrings, quads and lower back for powerful pedaling in and out of the saddle. For this exercise all you will need is a pair of dumbbells.

  1. Stand with the dumbbells at your sides.
  2. With your eyes forward, chest lifted and back flat, hinge at the hips and lower the weights towards the floor.
  3. Keep the dumbbells close to your shins and lower until your torso is parallel to the Floor.
  4. Push Hips forward to return to the starting position.
  5. Repeat

2 to 3 sets of 10 to 15 reps with a 1-2 minute break between sets

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The Single Leg Bridge Exercise works your glutes. For this exercise all you will need is mat.

  1. Lie face up on a mat, legs bent with heels close to your butt, feet flat on the floor and arms resting at the sides.
  2. Raise one leg straight up, keeping both knees in line.
  3. Engage Glutes and lift hips up to form a straight line from your shoulders to your knees.
  4. Lower back down and repeat for a full set.
  5. Switch legs and repeat.

2 to 3 sets of 10 to 15 reps for each leg with a 1-2 minute break between sets


Squats is one of the easiest exercises to do and can be done just about anywhere and at anytime. Squats help build bones and engages your hips, quads, glutes and hamstrings.

  1. Stand with your feet wider than your shoulder and your toes turned out a little.
  2. Clasp your hands together in front of your chest.
  3. Send hips back and bend your knees to squat down until your butt drops below the knee level.
  4. Press through heels and straighten your legs to the starting postion.
  5. Repeat.

2 to 3 sets of 10 to 15 reps with a 1-2 minute break between sets

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The Swimmer Strength Training Exercise targets your entire back and counteracts the stretching and weakening effect of sitting in a hunched forward position while riding. For this exercise all you will need is a mat.

  1. Lie face down on a mat, arms extended out straight overhead and legs straight and feet about hip-width apart.
  2. Engage your glutes and back to slowly lift your feet, chest and hands about 6 inches off the floor.
  3. Lift your right arm and left leg higher, then lift your left arm and right leg higher.
  4. Continue to alternate.

2 to 3 sets of 8 to 10 reps with a 1-2 minute break between sets


The Burpee is a great go-to move to strengthen nearly every muscle. This is the ideal exercise to get your heart rate up when you do not have much time..

  1. Stand with your hands at your sides.
  2. Squat down and place your hands on the floor, shoulder width apart.
  3. Jump legs back into a high plank position as you drop your chest and hips to the floor at the same time.
  4. Push back to a high plank position then jump legs back in towards your hand in a deep squat position.
  5. Extend legs and jump, raising your arms overhead.
  6. Repeat

2 to 3 sets of 8 to 10 reps with a 1-2 minute break between sets

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Strength Training is very important for any Cyclist as it helps build strength and endurance which is vital for Cycling. These exercises can be done easily at home and will take around 30 minutes to complete. You can start of with fewer reps per set and build up towards more sets or more reps but remember to always take a little break between sets.


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