Develop bike-ready strength and core stability with this six-move circuit workout for cyclists and endurance athletes.
Don’t put your best cycling shorts and helmet on just yet. It pays to get some physical prep in before you hit the tarmac or trail. As this workout shows, there’s plenty you can do off the bike to make you a fitter, stronger cyclist.
“This workout for cyclists 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 do this workout for cyclists:
- Complete 3 rounds in total.
- Rest for 30-45 secs between exercises.
- Rest for 2 mins between rounds.
Strength training workout for cyclists:
1a. Kettlebell sumo deadlift
1b. Kettlebell lateral lunge
1c. Dumbbell Bulgarian split squat
1d. TRX row
1e. TRX mountain climber
1f. Gym ball hamstring curl
Keep reading for full exercise instructions.
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.
1b. Kettlebell 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.
1c. Dumbbell 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.
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.
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.
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.
Now, rest for 2 minutes then complete 2 more rounds of this workout for cyclists.
Photography: Tom Miles
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