3 Bodyweight Strength Training Exercises For Cyclists

Developing a fitness regime that involves strength training is advisable as a cyclist if you want to improve – and continue to see improvements over time.

If you’re finding it hard to fit gym sessions in regularly, however, it can be beneficial to start off with some bodyweight training, which can be done anywhere and without any gym equipment.

You’ll build a foundation of strength that can be expanded upon quickly – so here are just three exercises to focus on that will help you prioritise form and control.

Elbow to tall planks

Core strength is essential for cyclists, making you more efficient and reducing the amount of energy you waste on rocking and swaying as you ride. The stronger your core is, the more the power you generate actually moves you forward.

Here, start in an elbow plant position with your elbows in line with your shoulders. Lift yourself one arm at a time into a standard plank, then lower yourself back down to your elbows and repeat.

Focus on keeping your core engaged and your tailbone tucked so that your torso is flat. Don’t drop your head or dip the lower back to maintain proper form. Push yourself each time by holding your planks for longer.

Glute bridges

Execute a glute bridge by lying on your back with your knees bent and your feet flat on the floor, hip-width apart. 

Position your arms by your sides, with the palms facing down. With your thighs parallel to each other, tuck your tailbone, contract your glutes and drive your hips up to form a straight line from your shoulders to your knees. Hold the position for a count of five, then reset.

Doing this will help strengthen your glutes, core and hips, and ensure stability while riding, as well as helping to reduce the onset of back pain.

Dead bugs

Incorporating dead bugs into your training routine will target your deeper abdominal muscles, as well as working the lower back, hip flexors and shoulders. This will protect your lower back as you ride and keep your core stable to help support power transfer.

Execute the move by lying on your back, with your knees bent. Maintain the natural curve of your spine and lift both legs up so that your knees and hips are bent at a 90-degree angle.

Raise your arms to point them both straight towards the ceiling, then extend one leg forwards and raise the opposite arm overhead. Reset, then switch to the opposite side.