Fitness
9 strength exercises to make you a better cyclist
While nothing compares to clocking up miles in the saddle, Lucy Charles-Barclay shares some gym exercises that will make you a faster, more powerful rider.
In an age of marginal gains we are all striving for that extra 1%, and while nothing can compare to time spent on your bike, more and more cyclists are turning to the gym to improve their performance.
"I’ll typically spend between 3-4 hours a week in the gym, and that will be 1-2 hours a week specifically on the bike," says Lucy Charles-Barclay, who has come second at the Ironman World Championships four times since 2017.
"The likes of leg extensions, hamstring curls and squats all help to get the legs strong, which is really important for getting the power through the pedals and feeling strong as you move forward on your bike.
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"Single leg work is also important because you need to have a good left/right balance through the pedals. Ultimately, the key thing to have in your head is time spent in the gym is going to be time shaved off of your bike split."
So whether you're training to battle it out in Kona or are just looking to get in the mix on a local club ride, the below exercises will help increase your strength, power and ability on the road.
01
Lunges
Simple lunges work every muscle in the lower body
© Alex Goodlett, Red Bull Content Pool
The humble lunge is perfect for those wanting to workout both at home or in the gym. Simple and straightforward; lunges work every muscle in the lower body, targeting the hips, quads and hamstrings.
"Weighted or just using bodyweight, the lunge is a great exercise that impacts all of the muscles used when putting power through the pedals," says Charles-Barclay.
The workout: 3 sets of 10 reps with a 45-second rest between sets.
- From a standing position, step forward with your right leg.
- Bend your trailing left leg until the knee is almost touching the floor. If it's difficult to begin with, start with the knee lightly touching.
- Push back into a standing position using your right foot.
- Repeat with your other leg.
Top Tips
To remain balanced and prevent injury, remember to keep your spine aligned. Keep your shoulders back, your chin up and always look straight ahead.
02
Kettlebell Swings
Kettlebell Swing
© Tahir
An explosive full-body exercise, the kettlebell swing is an effective way to improve endurance and develop a stronger pedal stroke.
The Workout: 3 sets of 15 reps with a 90-second rest between sets.
- Pick a weight you are comfortable with.
- Stand with your feet hip-width apart, knees slightly bent.
- Hold the kettlebell firmly in two hands between your legs, and in a fluid motion swing the kettlebell up to chest height.
- Control the kettlebell as it falls back down, hinging the hips to allow it to swing back between your legs.
Top Tips
Aim for full hip extension on that all-important up swing. Thrust through your thighs, tightening your core and glutes as you lift.
03
Deadlifts
Deadlifts stimulate more muscle than any other movement alone
© Courtesy of Ben Longley
Despite what you might think, the deadlift is not to be feared when done right. Activating your legs, back and core muscles – this simple compound exercise will develop your overall muscle strength, increasing power and supporting the key movements required to make you an efficient and fast rider.
The workout: 4 sets of 8 reps with a 45-second rest between sets.
- Stand with your feet shoulder-width apart.
- Bend at the knees and squat down to grip the barbell.
- If you have the correct position your forearms should be gently brushing the outsides of your thighs, with your shins lightly touching the bar.
- Focusing straight ahead, push your shoulders back and lift the bar until it is level with your thighs.
Top Tips
Start off light and perfect your technique. Don’t jerk the bar off the ground, instead feel for the tension of the bar against the weights and then lift with a steady, fluid motion, keeping the bar as close to your body as possible.
04
Burpees
Burpees
© Faisal Tisnes
Burpees are a dynamic whole body exercise that you can do anywhere. Stringing together a number of functional movements, the burpee not only trains your muscles and joints, but also raises your heart rate and burns calories.
The workout: 3 sets of 10 reps with a 1-minute rest between sets.
- Squat down with your feet shoulder-width apart, hands on the floor in front of you.
- Kickback your legs into a push-up position.
- Now hop your feet back in towards your hands, returning to a squat.
- Spring into a jump, throwing your arms up and leaping as high as possible.
- Land and repeat.
Top Tips
Try doing variations on the standard burpee, for example: add a push-up into the mix when you kickback your legs.
No gym? No problem with this weight-free workout routine
05
The Palloff Press
Alan Milway explains how to do a Palloff press
© Alan Milway
Great for creating hip stability and building spinal support - the palloff press is a vital workout for training the core muscles needed on longer rides.
The workout: 2 sets of 10 reps with a 30-second rest between sets.
- Attach a D-handle to a cable or functional machine.
- Standing side on, hold the handle in both hands with your arms extended.
- Take the weight and tension onto the cable.
- Position your feet hip-width apart and bend slightly at the knees.
- Bring the cable into your chest and then push away.
Top Tips
Keep your shoulders and hips square, and remember to engage your glutes. If you find the urge to rotate your body is too strong, consider starting with a lighter weight.
06
Glute Bridges
Exercise 9: Glute bridge
© Ben Foxall
Ideal for working those muscles needed to hold a low, comfortable position on the bike. Glute bridges will strengthen your glutes and abdominals, whilst also stretching out any tight hip flexors and lower back problems.
"Being able to get as aerodynamic as possible on the bike means you're not wasting energy by being upright and blocking the wind," adds Barclay-Charles.
Strong glutes help you hold an aerodynamic position on the bike
© Patrik Lundin / Red Bull Content Pool
The workout: 3 sets of 15 reps with a 60-second rest between sets.
- Lie flat on the floor with your legs bent at 90 degrees.
- Drive through your heels, pushing your hips up as far as you can go.
- Gradually lower your hips to the starting position and repeat.
Top Tips
Take your time - don’t attempt to rush through the reps. Hold your position on each upward lift of the hips, and try to squeeze your glutes throughout each repetition.
07
Box Jumps
Brook Macdonald box jump
© Brad Hanson
This basic plyometric exercise will make you a stronger and more powerful cyclist. Training the fast-twitch muscles needed for sprinting, box jumps are ideal if you’re looking to add sharp bursts of speed into your repertoire.
The Workout: 3 sets of 6 reps with a 90-second rest between sets.
- Choose a box height you are comfortable with.
- Stand in front of the box with your knees bent and feet shoulder-width apart.
- When you’re ready to jump, squat down slightly then explode upwards.
- At the same time extend your hips, swing your arms up, and push down into the ground to propel yourself onto the box.
- On landing make sure your feet are flat and your knees are slightly bent.
Top Tips
Jump from and land in a quarter squat position. If you find yourself landing any deeper than this, then you are probably trying to jump a box that is too high.
Dabble in running? Lucy Barclay-Charles has tips on optimising that too
08
Russian Twists
The Russian twist
© Dan Sheridan/ INPHO
A great workout for the often-overlooked oblique muscles. The inclusion of a Russian twist in your exercise programme will improve posture and enhance flexibility.
The Workout: 3 sets of 10 reps with a 60-second rest between sets.
- Sit on the floor with your feet off the ground.
- Twist your torso from side-to-side, squeezing your abs as you turn.
- Don’t let your feet drop.
Top Tips
The Russian twist is a hard exercise for beginners, so try to breathe through each rep, keeping your shoulders relaxed and your abdominals engaged.
Add some resistance training for all-round gains
09
Squats
Squats are a staple of bodyweight strength training
© Gesina Kunkel / Unslpash
Potentially the most important exercise a cyclist can do. The squat uses the quads, hamstrings, hips and knees, increasing flexibility and athletic movement.
"Squatting really helps to boost your overall leg strength, meaning higher all-out power during sprints and improved average power during cardio-focused riding," says Barclay-Charles.
The Workout: 3 sets of 10 reps with a 90-second rest between sets.
- Stand with your feet shoulder-width apart.
- Start to lower your body into a sitting position by bending the knees and pushing the hips back.
- Attempt to sit down as far as possible, but keep your feet flat on the floor.
- At the deepest part of the squat, hold the position.
- Rise back up and repeat.
Top Tips
Try doing weighted squats once you have the technique locked in. If you are unsure about using a barbell, kettlebells or a weight in each hand will work just as well.
