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We’re all seeking the ability to go faster on the bike with relatively less effort. The stronger your legs are, the less percentage of your overall strength will be required to turn over the pedals. It may be obvious that muscles such as your quadriceps need to be strong, but there are many smaller muscle groups that, when strengthened appropriately, can help to relieve some of the strain from the larger muscles. In order to know exactly which strength training exercises will make you a stronger cyclist, we must first examine the needs of the sport.
From a strength perspective, cycling requires force repeatability. In other words, we must be able to generate a similar amount of force over and over again. It is also largely a single-leg sport because each leg produces force independently. Since cycling requires a balance element, stabilization and balance should also be cornerstones of your strength routine. Finally, you should remember that you only get strong in the ranges of motion that you train. That means that you should consider the full range of motion that your knees, hips, and ankles go through during your pedal stroke, and you should work to mimic those same joint angles in the gym.
As with all strength training for triathletes, it’s important to start small and focus on proper form. As you get stronger, add weight or more advanced moves.
Best strength training moves for cycling
Back Squat/Goblet Squat
Squats primarily work the quadriceps and glutes, which are also primary movers in your pedal stroke. If you a confident weight lifter then you can work on heavier weights in the traditional back squat. If you are a little more apprehensive, then hold a dumbbell in your hands and complete a goblet Squat.
Aim to squat to 90 degrees in order to reach the range of motion in which you produce power in your pedal stroke. (Keep in mind that you aren’t producing power at the top of your pedal stroke when your pedal is at 12 o’clock). By the same logic, it’s not necessary to do a full or deep squat. Additionally, think about really pushing up powerfully during your squats. Cycling is a sport that requires concentric power. The concentric portion of the squat is going from the down portion back to standing, so it’s important to emphasize that phase.
Dumbbell Thruster
Standing with your feet shoulder-width apart, place two dumbbells in a front rack position: one end of the dumbbells resting on each shoulder. Lower yourself down into a squat position, then power upward and push the dumbbells overhead.
Just like the squat this will target the quads and glutes, but will also add an element of speed or power. The ability to produce this type of power will be especially important anytime you need to sprint or get on top of the pedal stroke. Additionally, the overhead press element of this exercise will help to work the pectorals, deltoids, and traps which can help to control the bike if you are a sprinter or mountain biker.
Walking Lunges
Lunges are an excellent exercise for cyclists because they work the hamstrings, hips, glutes, and quads. Adding the walking element takes them up another notch by accentuating the single-leg element and requiring balance and stability. Watch to ensure your front knee does not drift inward as you step and lunge.
Weighted Step-Ups
Weighted step-ups are also a single-leg exercise. The step-up, specifically, is a largely concentric motion that mimics the way that we push down on the pedals. When completing your step-ups, really focus on pushing on the leg that is stepping up and not aiding with the foot on the floor.
Box Jumps
Box jumps are a great power exercise that can easily be completed without extensive training or weight-lifting experience. Box jumps require great muscle fiber recruitment and by adding these into your workouts you’ll likely experience significant neuromuscular adaptations. This type of explosive power will be critical for sprinters or mountain bikers that need to be able to create all-out pedal strokes to get up and over obstacles. Start with a shorter box and increase the height as you gain confidence and increase your ability.
Kettlebell Swings
Working your quads and hamstrings, kettlebell swings certainly fit the bill for a good cycling exercise. In order to keep the kettlebell in motion, you’ll need to produce force, but if you’ve ever done kettlebell swings before then you probably know that one or two swings won’t suffice. You’ll need to work on your endurance or ability to repeatedly produce force to complete more repetitions.
Turkish Get-Up
Finally, the Turkish get-up rounds out the list of best weight lifting exercises for cyclists. While this exercise can be a little bit tricky to start, that’s kind of the point. The Turkish get-up is a full-body exercise that also has a single leg, and single-sided components, while also working on stability, core, and upper body. The Turkish get-up will help a cyclist work on coordination in the gym which can transfer nicely to coordination on the bike.