Boosting your power on the bike is key to taking your cycling performance up a notch. By focusing on strength exercises tailored to cycling, you’ll improve your pedaling efficiency, stamina, and ability to tackle tough climbs. Here are the top exercises to build strength for cycling power, with tips on technique and training frequency.
1. Squats
Why: Squats are one of the best all-around strength exercises. They target the glutes, hamstrings, quads, and core—muscles heavily involved in cycling. Strengthening these muscles improves pedaling power, allowing you to generate more force with each stroke.
How to do it:
- Stand with feet shoulder-width apart.
- Lower down as if sitting back into a chair, keeping your back straight and knees aligned over your toes.
- Push through your heels to return to standing.
Reps and Sets: 3-4 sets of 8-12 reps with a challenging weight.
2. Deadlifts
Why: Deadlifts engage the posterior chain (glutes, hamstrings, and lower back), which plays a crucial role in stabilizing your lower body and transferring power to the pedals. This exercise also strengthens your core, helping maintain proper form on the bike.
How to do it:
- Stand with feet hip-width apart, barbell in front.
- With a straight back, hinge at the hips, bend your knees slightly, and grasp the bar.
- Push through your heels to stand up, engaging your glutes and hamstrings.
- Lower the weight back down with control.
Reps and Sets: 3 sets of 6-10 reps at moderate to heavy weight.
3. Bulgarian Split Squats
Why: Bulgarian split squats are a single-leg exercise that helps improve balance, coordination, and muscular endurance—essential for strong pedal strokes. Working each leg individually addresses muscle imbalances and enhances stability.
How to do it:
- Place one foot on a bench behind you and the other foot forward.
- Lower down into a lunge, keeping your front knee aligned over your toes.
- Push through the heel of the front foot to return to standing.
Reps and Sets: 3 sets of 10-12 reps per leg, using dumbbells for added resistance.
4. Step-Ups
Why: Step-ups mimic the cycling motion and strengthen the glutes, quads, and hamstrings, which are critical for cycling power. This exercise is also great for developing unilateral strength and balance.
How to do it:
- Stand facing a bench or step.
- Step onto the bench with one foot, pushing through your heel to lift yourself up completely. Once standing, lift the knee of the opposite leg to complete the movement.
- Lower back down with control and repeat.
Reps and Sets: 3 sets of 12 reps per leg with dumbbells.
5. Planks
Why: A strong core is essential for cyclists, as it helps stabilize the upper body and prevents excessive movement that could reduce pedaling efficiency. Planks target the entire core, supporting endurance and stability on the bike.
How to do it:
- Get into a forearm plank position with elbows under shoulders.
- Engage your core, keeping your body in a straight line from head to heels.
- Hold for as long as possible while maintaining good form.
Reps and Sets: 3-4 sets, holding each plank for 30-60 seconds.
6. Kettlebell Swings
Why: Kettlebell swings are a powerful exercise for building explosive strength in the glutes, hamstrings, and core. The forceful hip extension in this movement translates well to the power needed during sprints or hill climbs on the bike.
How to do it:
- Stand with feet shoulder-width apart, holding the kettlebell with both hands.
- Hinge at the hips and swing the kettlebell between your legs.
- Explosively drive your hips forward to swing the kettlebell up to shoulder height.
Reps and Sets: 3 sets of 15-20 reps.
7. Lunges
Why: Lunges work the quads, hamstrings, and glutes and improve lower-body strength and balance. As a single-leg exercise, lunges are especially helpful in correcting muscle imbalances that can lead to injury or inefficient pedaling.
How to do it:
- Step forward with one leg, lowering your body until both knees are at 90 degrees.
- Push through the heel of the front foot to return to standing.
Reps and Sets: 3 sets of 12-15 reps per leg, with or without weights.
8. Calf Raises
Why: Calf raises strengthen the calves, which play a key role in stabilizing the ankle and contributing to the upstroke of the pedal cycle. Strong calves help maintain a smooth pedal stroke and reduce fatigue in long rides.
How to do it:
- Stand on the edge of a step, letting your heels hang off the edge.
- Rise onto your toes, then slowly lower your heels below the step level.
Reps and Sets: 3 sets of 15-20 reps.
Structuring your strength training
You don’t need to do all eight exercises in one session, as that would be too much, especially alongside cycling workouts. A more effective approach would be to spread them out over two or three sessions per week, focusing on key exercises in each session.
Here’s an example of how you could organize the program:
- Session A (Leg strength and stability):
- Squats
- Deadlifts
- Planks
- Session B (Unilateral strength and power):
- Bulgarian Split Squats
- Step-Ups
- Kettlebell Swings
- Session C (Stability and leg endurance):
- Lunges
- Calf Raises
Focus on controlled movements and proper form, especially with weighted exercises, to reduce the risk of injury. Pair strength training with regular cycling practice to translate your gains in the gym to performance on the bike.