Strength training does more than merely make you stronger. It can improve your posture, bone density and body composition. But being strong also allows you to produce more force, helping you out in that final push to the finish line.
But keep in mind, your programming should be simple and straight forward; you are supplementing strength training into your cycling program, not the other way around. The goal should be to hit the gym twice a week if you can manage it.
Deadlift1 of 6
Stand behind a barbell with your feet shoulder-width apart. Grab the bar with both hands and bend your knees so your shins touch the bar. Keep your arms locked and keep your shoulder blades directly over the bar. Keep your back straight as you lift the bar vertically and stand up by raising your hips. Lower the bar back to the floor. Keep your abs tight throughout the movement.
Perform 2 to 3 sets of 4 to 6 reps.
Dumbbell Squat2 of 6
Place a pair of dumbbells on your shoulders. Set your feet shoulder-width apart and point your toes out about 30 degrees. Sit back and down—your hip crease should go below the top of your knee. Return to the starting position by driving your hips up until they are in full extension.
Perform 3 to 4 sets of 4 to 6 reps.
TRX Lunge3 of 6
Set the TRX straps so that the handles hang down by your calves. Place your left foot into the handle, making sure the top of your foot is facing the floor. Look straight ahead and keep your core tight, this will keep your head, neck and spine in a good position. Lunge forward with your foot as you bend your knees and push your butt back (like you're sitting in a chair).
Perform 3 sets of 5 to 8 reps on each leg.
Push Press4 of 6
Grab a pair of dumbbells or a barbell, place either on your shoulders. Now, slightly bend your knees. In one quick motion, extend your knees and press the dumbbells straight up until your elbows lock out. Slowly bring the dumbbells back to the starting position and repeat the exercise.
Perform 3 sets of 4 to 6 reps.
Ab Wheel5 of 6
Everyone loves their direct ab training and having a rock-hard core only helps to achieve higher performance. Kneel down and grab the handles on the wheel. Roll forward as far as you can go while maintaining a tight torso. Return to the starting position and repeat.
Perform 3 to 4 sets of 4 to 10 reps.