Build Leg Strength On The Bike & Become A Faster Cyclist

Building leg strength benefits all cyclists, but you don’t need to go to the gym to get strong legs for cycling. Manon and Hank take you through a number of on-the-bike strength workouts you can incorporate into your rides, to help you ride uphill faster, get quicker on the flats and give you that extra kick to beat your friends in the sprint to the cafe!

0:00 Intro
0:23 Benefits of leg strength
1:12 Do you need to go to the gym?
2:08 Over-geared efforts
2:34 Short efforts
3:00 In & out of the saddle
3:34 Building workouts into your ride

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Description 2:
What are your favourite on-the-bike strength workouts? 🚴 Let us know in the comments below! 💬

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[gcn]

What are your favourite on-the-bike strength workouts? 🚴

[frazergoodwin]

All cyclists, but especially older riders (like myself or youngsters like Dan) will benefit from weight training. The need to ward off, or just even reduce, muscle loss as you get older means the resistance you get from on the bike sessions just doesn't cut it. Its perhaps why Dan's now doing pull ups - doesn't want to loose muscle mass that makes lifting a pint glass possible...

[bradmacdonald]

I’ve ridden 817km this month on a single speed, 50:16 ratio, and 9000m elevation gain total. My legs strength has increased, but I need more power, thanks for this video.

[jameswitte]

For cyclists over 50 going to the gym helps maintain bone density.

[thewillyfamily]

I'm new to cycling so to help me get bike fit, I've started sprinting flats and downhills and then pacing my climbs. I find that my endurance is improving and my average times for the routes I ride are coming down. Great video! Thanks for the motivation

[albertotr]

5 miles a day in 2.5 chunks to and from work, 5 days a week through the Bronx has me in the best shape of my life — genuinely surprised at myself at the size of my legs and definition in my core. Cycling saved my goddamn life, guys.

And all you gotta do when in doubt, is pedal it out.

Edit - 27LB steel single speed, 48/18 for reference — hate gears, pick one you like and stick with it. Your legs will hate you, but eat enough protein and get enough rest and you’ll love the circumference gains on your quads. Tell your legs to shut up and pedal.

[ridercanada]

I find overgearing hard on my knees. Lunges in the basement only take a few minutes and are easier on the spine than squats. If you don't have any hand weights, put your backdoor on a chair. Works balance as well. 55+

[АндрейКомиссаров-цд]

I alternate workouts. First, a two hour bike ride with heart rate of 120 bpm. On the second day, walking (7 km/h) is 40-45 kilometers. And finally, on the third day, I do Hill Repeats, a 10% uphill climb on gearing 50:15 for two kilometers making 10 -15 reruns. This is how I burn extra fat.

[dk]

From a personal viewpoint doing 2 days a week in the gym has improved my strength on the bike in much faster way than with just the bike alone. I used to think it was all about the k's on the bike but now I see how much quicker I see improvements in power and average speed by doing gym work.

[tofu]

all this time i've just been building my leg strength without noticing it, no wonder my legs start getting more stiff and bulky. ima keep doing it

[reinholdachleitner]

Hill climbing makes you legs very strong, my new job and cycling to work on a gradual to steepish incline has made my legs much stronger.C'mon Manon, hit those hills.💯💪🏻✌🏻

[dh]

I’d never considered how stronger legs would make you better in a sport that relies on leg strength

[kokonanana]

Andrew Feather is really a runner who happens to have a bike under him.

[Thezuule]

Did over-geared efforts yesterday without realizing that's what it was called lol. Feels good to put them watts down from time to time zipping up hills. I find my pedal stroke gets a lot smoother doing this too and my focus is more on turning the crank circularly to keep the power more consistent.

[Maxillz]

I broke my leg and am trying to rebuild the muscle, especially the quad, and I've finally fixed my bike up again so I'll be able to mix in some bike exercise along with the gym

[OGLobster]

Riding fixed gear is a great way to get stronger legs. Also squats really help with overall power.

[KenSmith-bvsi]

I'm a retired Boilermaker #28 NJ. I use yoga for strength training as well as breathing training. I practice Baptiste, bikram and have recently started going to Astanga classes.

[cravenadventure]

I have a guy that lives by me that has electric bikes that go 50 mph. I ride with him. He pushes me. Ive rode with him 3x in the last 3 weeks. Ive noticed a big difference in my power after riding with him.

[Astitva-vv]

Never knew mannon was a track cyclist, great stuff

[keithpratt]

I am fairly over weight. So my legs are definitely getting stronger, harder and bigger just from riding. I am also feeling it in my arms, shoulders and some forearm when I get on rough hardpack dirt roads. Mot sure I need to do squats or lunges yet. When I do, my legs will really become cannons. I do gear up a few times a week for my whole ride and always for some of my ride. Plus, I am riding a $ 650.00 Diamondback steel bicycle. It has held up well for over 10 years.