This is our new page for a strength program for cyclists - aimed at helping you become stronger and fitter!
Below are some plans and exercises developed by Adrian Richards, a member of our club, designed to fit your level of commitment, and goals. Adrian is available in person every Wednesday at the velodrome to help you out with any questions you have, or tailor these “stock” plans into something more suited to you, and to check on your form and making sure you aren’t injuring yourself, or just general questions on how to do the exercises. Don't forget to warm up and/or stretch - no one wants an injury!
3 Options: 1 day per week, 3 days per week, or 6 days per week. Check them out below.
1 day per week
Don't have a gym membership? Short on Time? This one is made for those busy people that have 1 day per week, using the equipment available at the velodrome. You should be able to complete all of these within 60 minutes.
Looking for muscular endurance and tone: 12-16, 30-45 second between sets
Looking for strength = 4-6 reps, up to 3 minutes between stets
Barbell squat
Leg press
Straight legged deadlift
Upright rows
Chest Press
Shoulder press
Leg raises
Crunches.
Can't make it to the velodrome gym? Try these at home.
Squats without weight
Jump squats
Split squat with one foot on a chair
Push ups
Pull ups
Crunches
Plank
Side Plank
3 days per week - Cycling Focused
Focusing on lower body strength as well as core and upper body for stability, each of these will translate to being stronger on the bike. Each of these workouts can be done in under 60 minutes, take one rest day between workouts.
Looking for muscular endurance and tone: 12-16, 30-45 second between sets
Looking for strength: 4-6 reps, up to 3 minutes between sets
I recommend balancing training by alternating weeks. For example, my training is 3 weeks of endurance, 1 week of strength.
Day 1
Squat (Legs shoulder width apart, slow controlled motion for the eccentric portion, explosive power for the concentric portion).
Straight leg Deadlift
Leg Press (Legs shoulder width apart, slow controlled motion for the eccentric portion, explosive power for the concentric portion).
Hip thrust
Crunches
Leg raises
Day 2
Shoulder press
Chest press
Seated cable row
Lat pull down OR Pull ups
One form of curls for biceps
Back extension
Day 3
Split squat OR Lunge
Box jumps(or bench)
Single Leg deadlift.
Side plank leg raises
Side raises
General strength - Physique
This is a simplified version of a program I used with great success for a contest prep when I was mainly focused on bodybuilding. Remember with any training program, diet and recovery is the most important thing to pay attention to. This program is designed to build volume, tone and overall muscular endurance. To achieve this, we will be aiming for a higher amount of reps, with less down time between sets. Aim for 10 to 16 reps, with 30-60 seconds between sets maximum. I would alternate 3 weeks of this, with 1 week of heavy lifting (6-8 reps). All days should finish with 15 minutes of low to medium intensity cardio.
Day 1
Squat (Legs shoulder width apart, slow controlled motion for the eccentric portion, explosive power for the concentric portion).
Leg press (Slow controlled eccentric, explosive power concentric).
Split squat OR Lunge
Hip abduction and adduction- most gyms will have a machine for these, otherwise this can be done with bands, as well as squeezing a pillow between your legs.
Leg raises on mat, hands underneath but, raise your head off the mat to make it more difficult.
Day 2
Incline Chest Press
‘Svend” Press (squeezing two weights together, pates or dumbbells, controlled towards chest, similar to chest press).
Chest Press
Dumbbell Pullover
Cable flies (or dumbbell)
Crunches
Day 3
Shoulder press
Lateral raise
Front plate raise
Face pull
Side oblique raise, side plank.
Day 4
Barbell row
Deadlift OR rack pull(modified deadlift using a rack)
Lat pull down, wide grip OR Pull ups - wider grip focus on lats more.
Seated pull
Dumbbell row, using bench.
Plank
Day 5
“Skull crusher”
Tricep Extension
Wide grip curl
Close grip curl
Hammer curl
Crunches
Day 6
Personal Choice, anything lacking during the week, or that needs more focus on would be done on this day. Usually a lighter day than days 1 through 5.
Day 7
REST
exercise descriptions
Now you might wonder, if I do strength training, am I going to get too big? The truth is no, its very unlikely. Although by increasing your functional fitness with strength training, you will be healthier and more fit overall.
Below are some short descriptions of how these exercises can help, specific to cycling.
Squat
Builds overall leg strength: quads, glutes, and hamstrings.
Improving strength for accelerations, climbs, and sprints.
Deadlift
Strengthens posterior chain: glutes, hamstrings, lower back.
Supports posture on long rides by reducing fatigue in the back.
Leg press
Allows you to train heavy, without risking hurting your lower back.
Strengthening glutes and quads.
Hip Thrust
One of the best exercises for glute strength.
Balancing your glutes and quads can prevent an imbalance.
Strong glutes means improved explosive efforts.
Split Squat/Lunge
Supports training single leg strength, important as cycling is unilateral.
Improves stability/balance
Box Jumps
Develops explosive power for sprints and accelerations.
Chest Press
Strengthens chest and triceps for holding a stable position on the bike.
Helps with handling of the bike, especially in sprints and on climbs while out of the saddle
Shoulder Press
Builds shoulder and upper-back endurance for aero or aggressive positions.
Compliments the chest press, helping with handling of the bike, especially in sprints and on climbs while out of the saddle.
Seated Row
Strengthens upper back, essential for maintaining a strong, stable torso on the bike. Reduces back fatigue on long climbs or aero positions.
Lat pulldown/Pull ups
Helps stabilize the upper body during hard explosive efforts.
Strengthens lats, which support the torso while the legs produce power.
Core Exercises
Reduces upper-body movement meaning more power directly into the pedals.
Helps hold aero position for longer.
Reduces lower back pain.
Oblique Exercises
Improves side to side stability, such as sprinting, climbing out of the saddle.