A Strength-Training Plan for Time-Crunched Cyclists

So, with those points in mind, here is what a sample program could look like:


  • Foam roll quads, hamstrings, calves, and any other problematic areas.
  • Dynamic flexibility exercises to engage your neuromuscular system in preparation for the workout (inchworms, walking lunges, lateral lunges, sun salutations, etc.)

More: 8 Core Exercises for Cyclists

The Workout

FOCUS Workout 1 Workout 2 Workout 3
Lower Extremity

A. Dumbbell Squat and Overhead Press

A. Walking Lunge A. Step-Up
Upper "Pull" B. Pull-Up (or Assisted Pull-Up) B. Lat Pulldown B. Seated Row
Upper "Push" C. Dumbbell Chest Press C. Dips C. Dumbbell Overhead Press
Core "Brace" D. Plank (Regular and Lateral) D. Physioball Stir-the-Pot D. Physioball Roll-Out on Elbow

More: Tight IT Band? 3 Exercises to Fix It Now

General Guidelines

  • Perform 2-3 sets of 8-10 repetitions.
  • Remember, keep your intensity high—choose a challenging resistance while keeping good form.

After your warm-up, go right into exercise A, the lower extremity. When you are done, proceed quickly (should take less than one minute) to exercise B, the upper "pull". Keep alternating back and forth until you complete your targeted sets and repetitions. Then, rotate through exercise C, the upper body "push" and exercise "D", the core "brace" in the same fashion.

So, even if you're short on time, you still can get a great workout that will help you ride stronger and feel better. Don't be afraid to experiment a little to come up with something that works best for you. Also, these workouts are great to do with a partner—it will help keep your motivation high. Stay strong, be safe and have fun!

More: How Cyclists Should Approach Strength Training

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