Develop cycling-ready strength and core stability with this six-move circuit.

“This workout will prepare you for the physical demands of tackling hill climbs, whether you’re riding for fun or competition” explains Joe Hewitt, S&C coach for the English Institute of Sport.

The first three moves will help to build lower-body strength and power to generate force on the pedals – especially important when fighting gravity on hills.

The latter three moves will develop your core and upper-body stability, so you can hold yourself out of the saddle for the steepest climbs.

These exercises also focus on the muscles that cross the knee and hip – the primary joints that are stressed when cycling – to reduce the risk of injury.”

HOW TO:

  • Complete 3 rounds in total.
  • Rest for 30-45 secs between exercises.
  • Rest for 2 mins between rounds.

Strength Training For Cyclists: Try This Workout | Men's Fitness UK Strength Training For Cyclists: Try This Workout | Men's Fitness UK

1a. Kettlebell Sumo Deadlift

BEGINNER: 15-20 reps (light weight)
INTERMEDIATE:
10-15 reps (medium weight)
ADVANCED:
6-12 reps (heavy weight)

  • Stand over a kettlebell.
  • Hinge at the hips and pick it up with straight arms, then straighten up, driving your hips forward.
  • Lower the kettlebell to touch the floor, then drive up again. 

Strength Training For Cyclists: Try This Workout | Men's Fitness UK Strength Training For Cyclists: Try This Workout | Men's Fitness UK

1b. KB Lateral Lunge

BEGINNER: 15-20 reps (light weight/bodyweight)
INTERMEDIATE: 10-15 reps (medium weight)
ADVANCED: 6-12 reps (heavy weight)

  • Hold a kettlebell in front of your chest with both hands, keeping your elbows close to your body.
  • Keeping your chest up, take a big step to one side and bend your leading leg to lower slowly into a lunge.
  • Drive back up powerfully to return to the middle, then repeat on the other side to complete one rep.

Strength Training For Cyclists: Try This Workout | Men's Fitness UK Strength Training For Cyclists: Try This Workout | Men's Fitness UK

1c. DB Bulgarian Split Squat

BEGINNER: 15-20 reps (light weight)
INTERMEDIATE: 10-15 reps (medium weight)
ADVANCED: 6-12 reps (heavy weight)

  • Hold dumbbells by your sides and elevate one foot on a bench behind you.
  • Bend your front leg to lower, keeping your chest up and front knee in line with your toes.
  • Pause for a count, then drive back up through the heel of your front foot.

Strength Training For Cyclists: Try This Workout | Men's Fitness UK Strength Training For Cyclists: Try This Workout | Men's Fitness UK

1d. TRX Row

BEGINNER: 5-10 reps
INTERMEDIATE: 10-15 reps
ADVANCED: 15-20 reps

  • Hold the handles and hang so your body forms a straight line, with your heels on the floor, your hips up and your core braced.
  • Squeeze your shoulder blades together and pull yourself up, drawing your hands towards your armpits.
  • Pause, then slowly lower.

Strength Training For Cyclists: Try This Workout | Men's Fitness UK Strength Training For Cyclists: Try This Workout | Men's Fitness UK

1e. TRX Mountain Climber

BEGINNER: 5-10 reps
INTERMEDIATE: 10-15 reps
ADVANCED: 15-20 reps

  • Start in the top of a press-up position, with feet in the TRX handles.
  • Keeping hands on the ground and shoulders strong, bring one leg forward to bring your knee towards your elbow.
  • Repeat on the other side to complete one rep.

Strength Training For Cyclists: Try This Workout | Men's Fitness UK Strength Training For Cyclists: Try This Workout | Men's Fitness UK

1f. Gym Ball Hamstring Curl

BEGINNER: 5-10 reps
INTERMEDIATE: 10-15 reps
ADVANCED: 15-20 reps

  • Lie on your back with your heels together on a gym ball.
  • Squeeze your glutes to raise your hips so your weight is on your upper back and shoulders.
  • Keeping your hips raised, bend your legs to 90 degrees so the gym ball rolls towards you, pause, then roll the ball out so your legs are straight.
  • Keep your arms by your sides on the floor for balance, or hold them across your chest so your core has to work harder to maintain your balance.

 

Photography: Tom Miles

 

GET FIT FOR LIFE

Subscribe to Men’s fitness Magazine today and pay just £12 for your first 6 issues – Saving 54%