Exercises

Here are some of the best strength exercises for cyclists.

Planks
One of the most simplest exercises in the book. Planks are effective for your core strength. They can be done anywhere and all year round. Planks target your shoulders, abs, and lower back. To add a degree of difficulty, lift one leg. Start with 30 to 60 seconds and progress towards 60 to 90.

Lunges
Excellent for cycling since they work one leg at a time. These target your hips and hamstrings. Start out without weight in order to gage your ability. Don’t let the forward knee extend beyond your toes. Do 15 to 30 reps per set. Work towards 3 to 5 before progressing with weight.

Leg Lifts
Leg lifts target the abdominals, and hip flexors. A simple variation includes placing hands overhead to target the upper abdominals. Perform 15-25 reps per set with a goal of 3 to 5 sets.

Burpees
The burpee is a great full body exercise. The movement involves all the major joints, and is intended to be performed with an explosive movement. Some variations can include adding pushups and a standing jump at the end. Focus on fast repetitions in the 10-20 rep range, completing 3-5 sets.

An excellent full body exercise. The movement involves all the major joints. Perform with explosive movement. You can vary the intensity by adding a push and standing jump at the end. Focus on fast reps in the 10 to 20 range. Do 3 to 5 sets.