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Strength training for cyclists

Whole body exercise routine for cyclists.

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excercises.duration
6 Min
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Excercises
5
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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
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Repetitions
15
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Body part
Upper arm, Upper Back
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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
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Sets / Seconds
3 /
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Body part
Lower back, Glutes, Thigh
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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
practice icon
Repetitions
15
body parts icon
Body part
Lower back, Thigh, Glutes
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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
practice icon
Repetitions
15
body parts icon
Body part
Chest, Core, Shoulders
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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
practice icon
Repetitions
15
body parts icon
Body part
Glutes, Thigh
traning-goals icon
Training Goals
Activation, Strength

Your tools for strength training in cycling :

In six resistance levels
orange/light
red/gentle
blue/strong
+3

Small & skin-friendly fitness band for many exercises

Loop Band

€14.90
With loops

Versatile training: full flexibility from just one band

Multi Band

€39.90
Three resistance levels
orange/light
blue/strong
green/medium

Training band for core & stength training

Super Band

€22.90
Bands accessories

Easy to use: tracker for fitness bands, incl. MINI FLOW

Hook

€29.90

More routines for cyclists:

Regeneration after cycling
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excercises.duration
6 Min
excercise icon
Excercises
5
difficulty icon
Difficulty
Beginner
Cycle preparation - warming up for cycling
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excercises.duration
8 Min
excercise icon
Excercises
5
difficulty icon
Difficulty
Beginner
Loosening SIJ blockage
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excercises.duration
8 Min
excercise icon
Excercises
4
difficulty icon
Difficulty
Beginner

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers