Exercises to train strength in cycling

We leave you some exercises to improve your strength and perform better in cycling

The muscles in charge of your pedaling need to be well worked to maintain the effort that the cycling sector supposes in the triathlon and to "survive" the race afterwards, so we are going to work a little strength.

Before knowing the exercises that we recommend to do in the gym, the ideal would be for you to know what the main exercises are.Muscles involved in the pedaling action.

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muscles involved in pedaling

As you can see in this image in each phase of the pedal stroke there are several muscles involved who are protagonists of the movement.

In addition, all the core muscles are involved in maintaining posture on the bike and helps transmitting force when pedaling.

Strength exercises for cycling


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You can do it with or without weight depending on your level.

Climb step.

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You do not need to jump, simply go up in an alternative way to a platform, step or box, keeping your abdomen active and making strength with the gluteus and the quadriceps.

One leg squat.

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You have many variants, Bulgarian squat, sit and stand with one leg, pistol squat. Depending on your level you can vary the exercises and their difficulty


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Both forward and backward. They can increase the intensity with a dumbbell in each hand

Leg press.

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If you have a leg press available, use it!


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As we have already commented, core musculature is very important on the bike, so work with all the varieties of plates that you can think of.

Start with static, increase the difficulty giving movement to the exercise and when you get it, include materials that provide instability.

 Perform at least 2 sessions of strength training a week It will help you globally improve your triathlon performance.

Remember that it is always better to have the supervision of a professional to guide you in planning your workouts.

 Laura García Cervantes

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Laura Garcia Cervantes.
Dra. Science of Physical Activity and Sport

 Photos: Training.com

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