Cycling is a dynamic workout that requires a balanced workload between muscle groups to increase speed and power while limiting or decreasing fatigue. In order to perform at peak levels in this sport cycling to train for cycling is not enough. Cyclists must cross-train during the offseason and continue adding additional non-cycling workouts to their regime once they begin their outdoor cycling season.
During a ride, cyclists mainly depend on core stability, leg power, and a combination of flexibility and strength in their upper body and backs. Below is a training plan designed for specifically for cyclists and their biomechanical needs. Weight lifting helps to develop fast-twitch muscle fibers which are activated during cycling. This helps improve the rate that force is produced, and helps the rider to have more energy and less discomfort on rides.
This workout is recommended to be completed one to three times per week. If you are new to weightlifting or have time constraints this program can be broken down into two workouts: complete Circuit 1 one day a week and Circuit 2 a separate day then add in Circuit 3 to both days to get a full body burn.
*Please consult with your doctor before beginning a new exercise routine, especially if you are new to exercise or weight lifting.
Begin with 1 round of dynamic stretching, taking one minute per exercise to really focus in on activating and stretching the muscles before they get into the work phase of the program.
*For a visual representation of this dynamic stretching routine watch this BuiltLean video.
Legs: perform each exercise for one set of 12 repetitions working toward three sets of 12 repetitions. If the exercise is right and left specific complete 6 repetitions on the right and then complete 6 repetitions on the left. If you do not have access to weight lifting equipment many of these exercises can be done using your body weight.
Ham String Curl
Arms/Back: perform each exercise for one set of 12 repetitions working toward three sets of 12 repetitions.
Core: Complete for listed amount of time or repetitions working toward increased time or repetitions.
Plank Hold for 30 seconds working up to 2 minutes.
Knee Tucks Complete 20 repetitions working toward 3 sets of 20 repetitions.
Bicycle Crunches Complete 20 repetitions working toward 3 sets of 20 repetitions.
Back Extensions Complete 10 repetitions working toward 3 sets of 10 repetitions.
*This workout was specifically designed by ACE Certified Personal Trainer Molly Grove to target the muscle groups that cyclists depend on most to improve performance and speed. It is recommended that you take adequate rest days in between workouts and allow time at the end of each session for static stretching, hydration, and refueling.