No Gym? No Problem: Alternative Conditioning Ideas for Cyclists

Home Workouts

Training at home is great—no crowds, no waiting, and best of all you can fit a workout in at any time. The key with home workouts, like all workouts for that matter, is structure. It is important to have a proper progression as you go through your program. Here is a template that you can use to plan your workout:

Warm-up: 5 to 10 minutes or so to get your heart rate going and increase your core temperature.

Activation/Preparation: It's important to activate your glutes and to prepare your neuromuscular system for activity.

Balance: Single leg exercises to work on balance.

Power/Elasticity: Exercises to enhance your explosiveness and the natural elastic capabilities of your muscles and tendons.

Strength Exercises: Core, center of gravity change (lower body), upper "push" and upper "pull" exercises.

Regeneration: Foam roll or stretches.

More: 6 Reasons Cyclists Should Start Strength Training

With your lower body exercises, try to pick exercises that work each leg independently. This supports the dynamics of pedaling. Split squats, step-ups, lunges, and single leg squats are great choices.

Using that template, here is what a home workout might look like:

Warm-up: 10 minutes on your stationary trainer.

Activation/Preparation: Glute bridge—two sets of 10 reps each leg; Sun Salutation—three rounds.

Balance: Single leg reach. Place a water bottle about three feet in front of you. Stand on one leg and reach down and touch the bottle. Try not to round your back—make it more of a squatting type of movement. Three sets of five reps for each leg.

Power/Elasticity: Jump rope or jumping jacks. Three sets of 20 seconds on/20 seconds off.


  • Core: Plank/side plank. Three sets of 20 seconds each.
  • Center of gravity change: Alternating lunges. Three sets of 10 each leg.
  • Upper push: Push-up or modified push-up. Three sets of 10 reps.
  • Upper pull: Resistance band alternating row. Three sets of 10 reps each arm.
  • Regeneration: Foam roll quads, hamstrings, upper back, hips.

    More: A Strength-Training Plan for Time-Crunched Cyclists

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