Strength Exercises for Cyclists

Following from my previous post on how to get started with strength training for cyclists here are some important exercises you can do at home to help you get started.

Aim to do each workout once a week. When doing the exercises focus on good technique and take 1.5minutes between sets.

It's normal to feel soreness at the start, but be consistent and after a few weeks you will start to feel stronger on and off your bike.

Workout 1

Squat

Complete 4 sets of 10 - 15 reps

Split squat

Complete 4 sets of 8 - 15 reps on each side and the add weight when you feel confident

1 leg Deadlift

Complete 4 sets of 8 - 10 reps on each side

Sit up

Complete 4 sets of 8 - 15 reps

Workout. 2

Overhead Press

Complete 4 sets of 8 - 15 reps

Bent over row

Complete 4 sets of 8 - 15 reps on each side

Banded Pull Apart

Complete 4 sets of 10 - 20 reps

High to Low plank

Complete 4 sets of 10 - 20 reps

Tell me in the comments below, what is your biggest frustration with strength training?

To find help with implementing strength training into your routine, book a call with a coach today!