7 Easy Exercises To Make You A Stronger Cyclist

Are you looking to improve your performance, mobility and endurance on the bike? Whilst we all love to be in the saddle, it's also important to do some work off the bike in the gym as well. Hank has teamed up with a personal trainer to show you some easy ways to build up your strength on the bike, off the bike.

00:00 We All Want To Be Stronger Cyclists Don't We?
00:46 Bulgarian Split Squat
03:10 Deadlift
05:41 Reverse Lunge
07:41 Leg Press
10:17 Kettlebell Swings
12:25 Step Ups
13:46 Plank Shoulder Tap

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[gcn]

Do you do any exercises off the bike? If so, what do you recommend?

[MattTraynar]

I dont know who gave you guys access to my search history but I'm training for a 200 miler in June and I was looking for something just like this (and your recent endurance video) just last weekend. Perfectly timed and both great vids - thanks!

[talljason]

As a beginner rider with a leg imbalance due to previous surgery, the single leg exercises have been so important and have made cycling easier.

I’d add flexibility and watching range of motion in strength exercises can be beneficial. For example, if you can reach a similar hip hinge angle while strength training (squat, Bulgarian, etc) to match the hip angle while on the bike, it helps me know/learn which muscles to engage and translate the movement.

[carolinemcgauley]

The step ups weighted with a high step are a game changer. Thanks. Good video. Will put to use

[fRaNciS]

Wahou ! thank you!
That's cool, it will test the last one for the u17/u19 training session this afternoon

[fredeberlein]

Excellent routines... particularly the ones that require no equipment.

[davidsnapp]

Great timing - have just begun to deal with my leg imbalance due to a knee injury that I always favour with the other leg. Bulgarian split squats are just the motivation I needed today. Actually did 3 sets wtih no knee pain - but it definitely showcases my imbalance!

[chrisridesbicycles]

Very useful and well explained. A Q&A with Carl would be great.

[ianlaker]

I can vouch for the fact that these exercises look easier than they actually are. At 63 and training for Ride London 100 next month, I'm a regular gym-goer and do some of these exercises. Some of these I don't thoiugh so it's a useful reference. I would also recommend weighted squats using a barbell resting on the shoulders. I do that with 15kg on each end. You really feel it the next day on your inner thighs but that goes away the more you do.

[funkmasterjay]

This is perfect for my first century. Im doing Ride London 100 miles in May.

[scottwatson]

Deadlift is a very technical exercise which many people get wrong. Best to get someone to watch you perform this exercise to make sure you are doing it correctly.

[HkFinn]

I think hanks form on all of them are pretty good. And the kettle bell swings were very good imo, better than most people you’ll see doing them at a commercial gym (if you ever see anyone even try)

[Mrtoast-wp]

I kinda have a love hate relationship with Bulgarian Split squats- on one hand I pretty much die after the first the first set all ready but great for the quads and balance 😢

[flurblewibble]

An excellent set of exercises apart from the leg press - definitely one to avoid. A lot of people do it incorrectly and put too much strain on the lower back. Kettlebell swing with correct technique - the best exercise ever. Bulgarian split squats and deadlifts always good exercises with the correct technique.

[gregoryneedsaname]

Yessss deadlifts and kb swings! All you need are squats and you're on your way to monster quads!

[dontaylor]

Thanks I'll start implementing these into my regiment.

[nelsonhibbert]

I've spent a few years in gyms doing strength work to compliment the bike. Unfortunately it doesn't really translate to an increase in performance. It's difficult to make weight training specific enough to replicate a pedal stroke. The closest I've heard is the kind of training Chris Hoy and Craig MacLean used to do, where they would add weight plates to their bike (Craig would fill his frame tubes with lead shot) and then push large gears up steep hills with the brakes on until they would reach a point of muscular failure (often at the expense of falling off!). Graeme Obree used to do hill efforts in a huge gear, and Fanceso Moser did a similar form of training under the advise of Italian coach Aldo Sassi.

[MatthewBlue-ygwk]

Well done: good spirit and camaraderie!

[caperider]

Bulgarian vs. reverse lunge. How are they different?

[romanluu]

In my opinion one should also do some exercises for other muscle groups, not just those used in cycling. Yes, these exercises will benefit your cycling performance greatly, but maintaining some muscle mass (and strength) in other areas will benefit your overall health (and thus in a way also keep you on your bike for longer). And I mean, since you already are in a gym, might as well make the most out of it.