Strength Training is Important

Strength training will make you a better cyclist. Your legs are responsible for most of the work you do on the bike, but you (and arguably, your performance) will greatly benefit from strengthening key muscles in your body. Here are some of the reasons you should consider incorporating strength training into your routine:

  • Better posture on and off the bike, supporting your spine, neck, and shoulders
  • Stability of the major joints, specially knees
  • Injury prevention
  • Increased power

Getting Strong at Home

If you are like most amateur cyclists, you already dedicate a good portion of your days to cycling and the idea of starting a strengthening routine on top of it may seem challenging when juggling other life demands. It does not have to be. I have been performing the sequence below two to three days a week, at home, on the days I do a recovery or Submax ride. It targets the muscles that matter the most for cycling.

  • Perform the following strength exercises in a circuit, repeating 2-3 times:
    – Front Plank: 90 seconds on your hands, forearms or arms on a stability ball (advanced)
    – Side Planks: 60 seconds each side using hand or forearm
    – Glute Bridges: 12 reps with 5 seconds hold at the top
    – Lateral Band Shuffles: 100 small steps (50 on each side)
    – Squats: 15 reps
    – Lateral Lunges: 15 reps each leg
    – Hamstring Curls on a stability ball: 15 reps
    – Pushups: 15 reps
    – Barbell or Dumbbell Row: 15 reps

Basic Equipment

The best thing about the strength routine above is that it is very portable: you will be using your own body weight for most the exercises. As such, minimum equipment will be needed:

  • Exercise mat (this can me a yoga mat)
  • Stability ball
  • Bands
  • Dumbbells

Give it a try!

I am certain that you will start to notice improvements in your joints and will feel better on the bike a few weeks after incorporating the sequence above into your routine. The biggest change I noticed in my own body was knee and shoulder stability. I used to have pain from riding on long climbs, but not anymore!

 

 

 

 

 

 

Previous articleZwift Promo Code to Wear a Custom Jersey
Next articleWhat to Wear When Riding Outdoors
Theia is a licensed professional USA Cycling Level 3 coach with Vision Quest, and coaches athletes from all over the country. A life-long lover of all forms of exercise and dance, she became a certified ballet instructor shortly before entering law school, and discovered her passion for cycling when she got her first road bike from her husband Drew on their wedding anniversary. Theia is also an active member of the cycling community in Zwift, and leads a ladies’ race series for Team ODZ and weekly workouts for Zwift Academy. In addition to coaching, Theia can be found enjoying daily rides and participating in races, long endurance events, and cycling camps.