What kind of strength and conditioning exercises do you need for cycling? Cycling is basically about repeated force production, one leg at a time. But it’s not just legs, you also need a strong core for handling your bike, climbing and overall endurance. Let’s look at 6 exercises that cover all of those needs.
Lunges are a great exercise because you do them one leg at a time just like riding a bike. They target your quadriceps, hips, and hamstrings. You should start without weight to get comfortable with good form. Once you have it down, you can take dumbbells or kettlebells in your hands for added weight. Aim for 15-30 reps per set to keep the intensity aerobic.
Planks are one of the best exercises for core strength that you can do virtually anywhere at any time. They will work your abs, lower back, and shoulders. First work your way up to a 1 minute continuous plank with proper technique and then start adding variations.