Best Exercise For Road Cyclists

Road cycling is not only about the miles you put on the bike, it's also about the strength and conditioning work you put in off of it. These exercises aim to improve your core stability, leg strength, power, and endurance, ultimately making you a stronger, more efficient cyclist.

Core Stability Exercises

Classic Plank

Hold a plank position, with your forearms on the ground and your body forming a straight line from shoulders to ankles.

Side Plank

Transition into a side plank, balancing on one arm and the side of one foot, while keeping your hips lifted and your body straight.

Bicycle Crunches

Lie flat on your back with your hands behind your head, and alternate touching your elbows to the opposite knees, mimicking a pedaling motion.

Leg Strength Exercises

Bodyweight Squats

Stand with feet shoulder-width apart, lower your body as if sitting in a chair, then drive up through your heels back to standing.

Weighted Squats

Perform with a barbell or dumbbells for added resistance.

Forward Lunges

Take a step forward and lower your body until both knees are bent at 90-degree angles. Alternate legs.

Walking Lunges

Carry dumbbells for added resistance and perform lunges continuously moving forward.

Power Building Exercises

Box Jumps

From a standing position, jump onto a sturdy box or platform and then step back down, repeating in sets.

Kettlebell Swings

Swing a kettlebell from between the knees to eye level, using your hips to drive the motion.

Endurance Exercises

High-Intensity Interval Training (HIIT)

Perform bursts of high-speed/intensity cycling followed by periods of low intensity.

Hill Repeats

Find a steep hill and ride up it at a challenging pace, recover on the descent.

Plyometric Exercises

Jump Squats

Perform a squat followed by an explosive jump upwards, landing softly and repeating.

Burpees

A full-body exercise that finishes with a jump, providing a cardiovascular and muscular endurance workout.

By incorporating these exercises into your training regimen throughout the year, you can enhance your overall strength, improve your cycling prowess, and reduce the risk of injury.