Workout Tips for Maintaining Your Cycling Strength at Home

Workout Tips for Maintaining Your Cycling Strength at Home

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Is it possible to train without a bicycle at home? Yes it is! And best of all, it's very simple! Let us share with you a few exercises that will improve your lower body strength without any complicated equipment.

Introduction: The Workouts

The workouts below will target different muscle groups that you use frequently while cycling.

Lunges - Hip, quadriceps and lower back

Squats - Quadriceps, knees and hamstrings

Planks - Core muscles 

Alternate Leg Raise - Lower back, core muscles

Cycle Crunches - Core muscles and muscle flexibility

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Optional Equipment to Enhance Your Workout

While the workouts below don't require any equipment, advanced cyclists may wish to increase the difficulty level with the following equipment:

- Dumbbells

- Kettlebell

- Foam Roller

- Ankle Weights

- Bench

You will also probably want an exercise mat of some sort (a non-slip rug can be a good alternative) and a towel to wipe yourself down.

Don't forget to hydrate - keep a bottle of water handy!

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Lunges

Targeted muscle: Hip, quadriceps and lower back

- In standing position, take a step forward with your right leg

- Bend your right knee at about 90 degrees so that your knee is directly above your ankle

- Your left leg should be almost touching the ground

- Repeat the move with your left leg

* To increase the level of difficulty use dumbbells to do weighted lunges.

Reps: 3 sets of 10 with 45 second breaks

Squats

Targeted muscle: Quadriceps, knees and hamstrings

 

- Stand with your legs shoulder-width apart

- Lower your body into a squat position, bending your knees and pushing back your hips

- Lift your arms forward or upward to find balance in your squat and slowly lift yourself up using your knees and hips

* Use a kettlebell as weights to increase the difficulty level.

Reps: 3 sets of 10 reps with 90 seconds rest in between  

Speed Coordination
power

Planks

Target muscles: Core muscles 

 

- Place forearms in 90 degrees on the floor with elbows and arms parallel towards your body

- Hold this position for 60 seconds and repeat

* To increase the difficulty level you can twist your body to do a side plank or use a foam roller in between your knees to do an air plank

Reps: 3 sets for 60 seconds 

Alternate Leg Raise (aka flutter kicks)

Target muscles: Lower back, core muscles

 

- Lie down facing the ceiling and lift both legs up straight

- Slowly move your legs up and down maintaining straightness in your legs

*To increase difficulty use ankle weights for more intensity on your core muscles

Reps: 3 sets for 60 seconds 

acceleration
aerobic

Cycle Crunches

Target muscles: Core muscles and muscle flexibility

- Lie down

- Move to a sit-up position whilst cupping your ears

- Lift yourself up to a crunch position and make your legs repeat a pedaling-like motion with your knees bent

* To increase the difficulty level, move your torso and body from side to side

Reps: 3 sets of 10 reps with 60 seconds rest between sets

Training at home can be fun - even without your bike! We hope you found this article helpful and look forward to seeing you meet your cycling performance goals!

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