Strength training for cyclists
Whole body exercise routine for cyclists.
Strength training for cycling is essential. In addition to cycling, you should undertake upper body and leg training for cyclists. Train the muscles needed for cycling and focus on the muscle groups that easily get neglected by cyclists. Having a strong torso is just as important as strong leg and gluteal muscles. Core training for cyclists stabilises the torso and ensures optimum power transfer between the upper and lower extremities.
Core training for cyclists
- Lateral push-ups using the LOOP BAND
Training the upper body in addition to cycling
- One-armed rowing
- Deadlift using the SUPER BAND
Glute and leg training for cyclists
- LOOP BAND glute bridge
- LOOP BAND Jump Squats
2-3 times a week
Perform strength training for cyclists two to three times a week.
2-3 repetitions, rest 30-60 seconds
You can do strength training for cyclists as circuit training with two to three repetitions. Depending on your training level, take breaks of 30 to 60 seconds in between.
1 day recovery between sessions
Give your muscles enough time to regenerate by allowing at least one day of rest between sessions.
Activate your upper back.
Single Arm Row
Attach the MULTI BAND in front of you at hip level and grasp one of the loops. Get into a unilateral kneeling stance with the same leg, placing the knee directly below the hip.
Strengthen your glutes & core muscles.
Deadlift is a full-body strength exercise. Train your back extensor, gluteal and thigh muscles with this variation.
Deadlift
Stand in an upright and stable position in the centre of the SUPER BAND. Bend forward with your back straight and grasp both ends of the band.
Strengthen your core, shoulder and gluteal muscles.
Push-up Lateral Run with the LOOP BAND
Place the LOOP BAND around your feet, just above the ankles. Go into a push-up with your hands under your shoulders and your feet slightly open so that the BAND is under tension.
