Strength training for cyclists

Whole body exercise routine for cyclists.

Duration
6 Min
Excercises
5
Difficulty
Beginner
Products used in Routine
Multi Band
Super Band
Loop Band

Strength training for cycling is essential. In addition to cycling, you should undertake upper body and leg training for cyclists. Train the muscles needed for cycling and focus on the muscle groups that easily get neglected by cyclists. Having a strong torso is just as important as strong leg and gluteal muscles. Core training for cyclists stabilises the torso and ensures optimum power transfer between the upper and lower extremities.

Core training for cyclists
  • Lateral push-ups using the LOOP BAND
Training the upper body in addition to cycling
  • One-armed rowing
  • Deadlift using the SUPER BAND
Glute and leg training for cyclists
  • LOOP BAND glute bridge
  • LOOP BAND Jump Squats
2-3 times a week

Perform strength training for cyclists two to three times a week.

2-3 repetitions, rest 30-60 seconds

You can do strength training for cyclists as circuit training with two to three repetitions. Depending on your training level, take breaks of 30 to 60 seconds in between.

1 day recovery between sessions

Give your muscles enough time to regenerate by allowing at least one day of rest between sessions.

Activate your upper back.

Single Arm Row

Attach the MULTI BAND in front of you at hip level and grasp one of the loops. Get into a unilateral kneeling stance with the same leg, placing the knee directly below the hip.

Product
sets/reps per side
3 / 10
Body part
Upper Back, Upper arm
Training Goals
Activation, Strength

Strengthen your glutes & core muscles.

Glute bridge

Start in supine position and place the LOOP BAND around the thighs, just above the knees. Angle the legs and let the arms rest loosely beside the body.

Product
Sets / Reps
3 / 10
Body part
Thigh, Glutes, Lower back
Training Goals
Activation, Strength

Deadlift is a full-body strength exercise. Train your back extensor, gluteal and thigh muscles with this variation.

Deadlift

Stand in an upright and stable position in the centre of the SUPER BAND. Bend forward with your back straight and grasp both ends of the band.

Product
Sets / Reps
3 / 12
Body part
Glutes, Lower back, Thigh
Training Goals
Strength

Strengthen your core, shoulder and gluteal muscles.

Push-up Lateral Run with the LOOP BAND

Place the LOOP BAND around your feet, just above the ankles. Go into a push-up with your hands under your shoulders and your feet slightly open so that the BAND is under tension.

Product
sets/reps per side
3 / 10
Body part
Chest, Shoulders, Core
Training Goals
Activation, Strength

Strengthen your leg muscles and stabilise your leg axes.

Squats

Place the LOOP BAND above your knees. Bend your knees and then push yourself back up with strength.

Product
Sets / Reps
3 / 12
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Your tools for strength training in cycling :

More routines for cyclists:

Regeneration after cycling
Duration
6 Min
Excercises
5
Difficulty
Beginner
Cycle preparation - warming up for cycling
Duration
8 Min
Excercises
5
Difficulty
Beginner
Loosening SIJ blockage
Duration
8 Min
Excercises
4
Difficulty
Beginner

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