Exercises for Cyclists

Introduction

Strength training is an indispensable component of modern cycling preparation. While training on the bike develops endurance and cycling-specific fitness, targeted strength training ensures muscular balance, injury prevention, and performance improvement. The right exercises strengthen not only the leg muscles, but also the core, upper body, and stabilizing muscle groups.

Professional cyclists integrate systematic strength training into their season preparation and transition phase. The combination of cycling-specific strength exercises and functional training creates the muscular foundation for explosive sprints, powerful climbs, and hours-long endurance performances.

Fundamentals of Strength Training for Cyclists

Why Strength Training is Essential in Cycling

Cyclists benefit in multiple ways from targeted strength training:

• Performance Improvement: More muscle strength means higher wattage in sprints and climbs
• Injury Prevention: Balanced musculature protects joints and tendons from overuse
• Muscular Balance: Compensation for the one-sided load when cycling
• Core Stability: Improved power transfer and riding technique
• Economy: More efficient movement patterns through stronger musculature

Training Periodization in Strength Training

The Most Important Strength Exercises for Cyclists

1. Lower Body Exercises

Squats

The king exercise for cyclists develops thighs, glutes, and core musculature. Squats simulate power output when pedaling and are highly specific to cycling.

Execution:

1. Shoulder-width stance, toes slightly outward
2. Weight on barbell or kettlebell
3. Controlled lowering to 90° knee angle
4. Explosive push-up from heels
5. Core remains stable and upright

Variations:

• Front Squats (more quadriceps focus)
• Bulgarian Split Squats (unilateral, very cycling-specific)
• Goblet Squats (beginner-friendly)

Lunges

Unilateral leg work that perfectly complements the asymmetric load when cycling and balances muscular imbalances.

Training Recommendation:

• 3-4 sets of 10-12 repetitions per leg
• Important: Slow, controlled movement
• Knee stays behind toe

Romanian Deadlift

Develops the posterior chain (hamstrings, glutes, lower back) - often neglected, but essential for balanced strength development.

2. Core Exercises

A strong core is the foundation for power transfer from the upper body to the pedals. Detailed exercises can be found under Core Stability.

Core Exercises for Cyclists:

• Plank Variations: Classic, side, dynamic
• Dead Bugs: Coordination and core stability
• Pallof Press: Anti-rotation training
• Russian Twists: Rotational power (important for sprints)
• Bird Dogs: Stability and coordination

3. Upper Body Exercises

Even though cycling primarily challenges the legs, a trained upper body is important for power transfer, stability, and injury prevention.

Important Exercises:

• Rows (barbell, dumbbell, cable)
• Shoulder Press (Overhead Press)
• Push-ups and variations
• Pull-ups for back width
• Face Pulls for shoulder health

Special Exercises for Different Cycling Disciplines

Training Plan Examples

Maximum Strength Phase (Transition)

Training Frequency: 3x per week
Duration: 60-75 minutes

Example Session:

1. Warm-up (10 Min)
   • 5 Min rowing ergometer
   • Dynamic stretching
   • Activation: Glute Bridges, Band Walks
2. Main Part Lower Body
   • Squats: 5x5 (80-85% 1RM)
   • Romanian Deadlift: 4x6
   • Bulgarian Split Squats: 3x8 per leg
3. Main Part Upper Body
   • Barbell Rows: 4x6
   • Overhead Press: 4x6
   • Pull-ups: 3x Max
4. Core Work
   • Plank: 3x 60 sec
   • Pallof Press: 3x12 per side
5. Cool-Down (10 Min)
   • Static stretching
   • Foam roller

Strength Endurance Phase (Preparation)

Training Frequency: 2x per week
Duration: 45-60 minutes

Circuit Training Format:

• 3-4 rounds
• 12-15 repetitions per exercise
• 30 sec rest between exercises
• 2 min rest between circuits

Exercise Selection:

1. Goblet Squats
2. Push-ups
3. Walking Lunges
4. Inverted Rows
5. Plank to Downward Dog
6. Box Step-ups

Avoiding Common Mistakes

❌ What You Should Not Do:

• Excessive Volume: Too much strength training impairs recovery for bike sessions
• Neglecting Technique: Clean execution before heavy weights
• One-Sided Training: Only training legs leads to imbalances
• Missing Periodization: Same training year-round brings no progression
• Too Close to Bike Sessions: Intensive strength training not 24h before important bike sessions

✅ Best Practices:

• Separate strength training temporally from intensive bike sessions
• Progressive load increase over weeks
• Focus on multi-joint basic exercises
• Integrate core training
• Develop mobility and flexibility in parallel

Training Integration and Timing

Equipment and Gear

Minimal Setup for Home:

• Adjustable dumbbells (20-30 kg)
• Kettlebell (16-24 kg)
• Resistance bands
• Exercise mat
• Pull-up bar

Gym Equipment:

• Barbell with weight plates
• Rack for squats
• Bench for various angles
• Cable station
• Leg press (supplementary)

Recovery and Nutrition

Strength training places high demands on musculature and nervous system. Optimal recovery is essential for training adaptation.

Recovery Checklist:

• Protein Intake: 1.6-2.2g per kg body weight daily
• Carbohydrates: Sufficient for muscle glycogen replenishment
• Sleep: Minimum 7-8 hours per night
• Active Recovery: Easy cycling, swimming
• Passive Recovery: Massage, sauna, foam roller

More details on optimal recovery can be found under Recovery.

Integration into Overall Training Plan

Strength training should be systematically integrated into your Training Fundamentals. Coordination with bike sessions, recovery, and Performance Diagnostics is crucial for training success.

Weekly Plan Example Competition Phase:

• Monday: Easy base (90 Min) + Core (20 Min)
• Tuesday: Intensive interval training
• Wednesday: Strength training maintenance (45 Min) + Easy cool-down
• Thursday: Recovery session
• Friday: Tempo/threshold training
• Saturday: Long base session
• Sunday: Strength training upper body/core (30 Min) or rest day

Measurable Progress and Tests

Strength Tests for Cyclists:

1. 1RM Squat: Maximum squat with additional weight
2. Single-Leg Hop Test: Jump power and leg balance
3. Plank Duration: Core endurance marker
4. Vertical Jump: Explosive power indicator
5. 5RM Bulgarian Split Squat: Functional unilateral strength

Recommended Test Frequency: Every 6-8 weeks for training control

Summary

Strength training is indispensable for modern cyclists. The right exercises at the right time develop not only pure strength, but also improve injury resistance, economy, and performance on the bike. The key lies in intelligent periodization, clean technique, and harmonious integration with training on the bike.

Key Takeaways:

• Focus on multi-joint basic exercises (Squats, Deadlifts, Presses)
• Periodization over the training year
• Don't neglect core training
• 2-3 strength sessions per week depending on season phase
• Clean technique before heavy weights
• Sufficient recovery between strength and bike sessions

For more in-depth information on strength training, we recommend our main article Strength Training.

Related Topics

• Strength Training in Cycling
• Core Stability
• Training Fundamentals
• Recovery
• Performance Diagnostics

Last Update: November 5, 2025