Gym exercises for cyclists

Since 2023, I’ve made the gym an essential part of my weekly training. Strength training has not only boosted my power on the bike but also improved my endurance and helped me recover faster. Here's my full breakdown, including why each exercise is key for cyclists.

Warming Up

Target: Full-body activation and increased range of motion.

Why: A proper warm-up reduces the risk of injury and prepares your muscles for the workout ahead.

• 1 km Rowing: I use rowing to engage both my upper and lower body, which helps increase my heart rate and improve overall mobility.

• Alternative Warm-Ups: Sometimes, I mix it up with cycling or dynamic stretches to add variety and keep things interesting.

Isometric Training

Target: Single-leg strength, stability, and injury prevention.

Why: Isometric exercises help build strength without causing excessive muscle fatigue, which is ideal for cyclists who already put a lot of strain on their legs.

Isometric Single-Leg Hold (Leg Press)

• How I Do It: I load around 250 kg on the leg press and hold the weight with one leg.

• Routine: 10-second holds per leg, repeated for 1 minute, 3 rounds.Tip: Don’t be intimidated by the weight—holding it isn’t as hard as pressing it. The focus is on maintaining control and building resilience.

Why I Love It: It strengthens my legs without making them feel sore or tired, allowing me to maintain peak performance on the bike.

Balance Exercises

Target: Improved stability, coordination, and energy efficiency.

Why: A strong sense of balance helps you remain steady on the bike, particularly when climbing, sprinting, or navigating technical terrain.

Single-Leg Deadlift

• How to:

Bosu Ball Squats (if available)

• How to:

Lateral Hops

• How to:

Single-Leg Squats

• How to:

Core Exercises

Target: Core stability, rotational strength, and endurance.

Why: A strong core improves your posture, power transfer, and control over the bike during sprints and climbs.

Planks (Variations Included)

How to:

1. Start in an elbow plank position, keeping your body in a straight line.

2. Hold for 60 seconds or longer.Variations:

• Alternate arm lifts

• Cross-body arm and leg lifts

• Side planks (with or without dips)

Dead Bugs

How to:

1. Lie on your back with your arms pointing upward and knees bent at 90°.

2. Slowly lower your right arm and left leg simultaneously, keeping your back flat on the ground.

3. Return to the starting position and switch sides.Tip: Go slow—it’s harder and more effective this way.

Russian Twists

How to:

1. Sit on the floor with your feet elevated.

2. Hold a weight (or bodyweight) and twist your torso from side to side.Reps: 3 sets of 15 twists per side.

Hollow Body Hold

How to:

1. Lie flat with your arms and legs extended.

2. Lift your arms, shoulders, and legs off the ground, pressing your lower back into the floor.

3. Hold for 30–60 seconds.

V-Ups

How to:

1. Lie flat on your back with arms extended overhead.

2. Simultaneously lift your legs and upper body, reaching your hands toward your toes.Reps: 3 sets of 15 reps.

Strength Exercises

Target: Lower body strength, explosiveness, and muscular endurance.

Why: Strength training allows you to generate more power on the bike and improves overall durability during long rides.

Squats (Weighted or Bodyweight)

How to:

1. Stand with feet shoulder-width apart.

2. Lower yourself until your thighs are parallel to the ground, keeping your back straight.

3. Push through your heels to stand back up.Reps: 3 sets of 10–12 reps.

Note: I don’t go super deep, as I don’t need a wide range of motion for cycling.

One-Leg Raises

How to:

1. Stand on one leg near a bench or surface for support.

2. Slowly lift your other leg behind you.

3. Return to the starting position.Reps: 3 sets of 10 reps per leg.

Deadlifts

How to:

1. Stand with feet hip-width apart, holding a barbell or dumbbells.

2. Hinge at the hips and lower the weight down your shins, keeping your back flat.

3. Squeeze your glutes as you return to standing.Reps: 3 sets of 8 reps.

Crab Walks (with Resistance Band)

How to:

1. Place a resistance band around your thighs.

2. Lower into a slight squat position and step sideways.

3. Take small, controlled steps in both directions.Reps: 3 sets of 10 steps per side.

Box Jumps

How to:

1. Stand in front of a sturdy box or platform.

2. Explode upward and land softly on the box.

3. Step down and reset.Reps: 3 sets of 10 jumps.

Other Tips for Gym Training

1. Don’t worry about others: You don’t need to lift massive weights. Focus on functional strength rather than muscle bulk.

2. Protein is key: After your session, make sure to refuel with protein (shake, chicken, eggs, etc.) to help your muscles recover.

3. Treat it as an active recovery day: Gym work doesn’t need to be exhausting. Use it to recover from your bike sessions while building strength.

4. Expect soreness at first: Your legs may feel wrecked after your first few sessions—but your body will adapt quickly.

5. Cool down: I like to do yoga videos by Breathe and Flow on YouTube—they’re great for mobility and mindfulness. If you’re short on time, at least do some light stretching.

By adding these exercises to your weekly routine, you’ll notice improvements in power, endurance, and balance on the bike—and fewer aches during and after long rides!