Most cyclists, runners and triathletes are fit for their respective sport, but many lack overall fitness. This is normal if you are serious about your sport and competition is the ultimate reason you’re out there, but if you want to take your riding one or two steps further, start lifting weights. The benefits of overall fitness will not only make you stronger and improve your body composition, it will pay you back later in life as well.
There has been a shift in the endurance community. Now, more and more athletes are open to strength training because they’re realizing it’s improving their game without getting bulky in the process.
Here are just a few exercises that will help you improve your overall fitness level.
Deadlift
4-5 reps, 3 sets. 1 of 6
Stand with a weighted bar near the center of your feet. Grab the bar and bend your knees until your shins are touching the bar. Lock your arms out straight, keeping your shoulder blades directly over the bar. Keep your abs pulled in to support your back, and make sure you don't arch your back. Pull the barbell up in a straight vertical line until you have fully extended your hips. Return to the starting position.
Dumbbell Shoulder Press
4-6 reps, 3-4 sets. 2 of 6
Grab a pair of dumbbells and place them up onto your shoulders. Pull your shoulder blades together; squeeze your butt, quads and abs hard. Now press the dumbbells straight up in a vertical path until your elbows lock out. Return to the starting position and repeat.
Renegade Rows
8-12 reps, 3-4 sets. 3 of 6
Grab a pair of dumbbells and get yourself into a pushup position. Your body needs to stay as rigid as possible, so squeeze your butt and your abs. Start rowing on your right side; rely on your back to row the weight, not your bicep. Do not twist your hips; it makes the exercise easier, but ineffective.
Wheel Rollouts
6-8 reps, 3 sets. 4 of 6
Start by getting on your knees and grabbing onto the handles of the wheel. Roll the wheel forward while maintaining a tight torso. Go a safe distance in front of you and return to the starting position. Make sure you do not overextend yourself with this exercise; if you are feeling it in your back, shorten the distance that you roll out.
Dumbbell Bench Press
4-6 reps, 3-4 sets. 5 of 6
Lie on your back with the dumbbells at chest level. Make sure you pull your shoulder blades together. Place your feet flat on the floor. Tighten your torso and lift dumbbells straight up. Lock out your elbows and lower back to the starting position. 
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