Simple cycling strength & conditioning programme

When looking to write this article I searched around for an appropriate definition for Strength & Conditioning (S&C) and came up with this….

“The physical preparation of athletes towards enhancing sports performance and reducing injury”

In this article I am going to show you some really simple exercises that you can do at home with no weight at all to get you started. Everybody should be doing some form of S&C work no matter how little. These may seem easy but if you have come from a background of no S&C work then these will really start to target the cycling muscles and increase strength on the bike.

It is very important to focus on technique and control while you learn the basic moves before any weight is introduced.


Stand with your feet just over shoulder width apart

Have your arms out to the front of you to aid balance and  lower by bending your knees so that your thighs are at least parallel to the floor making sure you stick you bum out to maintain a natural arch in your lower back.

Pause at the bottom and then return to the start position and then repeat.squat web 2 Rest for no more than 60 seconds between sets.  3 x 12
As you progress with this lower yourself so that you thighs are lower than parallel to the ground and this motion will engage the glute further along with the vastus medialis which are important cycling muscles.

Bulgarian Squat

Elevate your rear leg  and lower _DSC5481yourself by dropping your rear knee towards the floor and bending your front leg.

Focus on not allowing your front knee _DSC5482beyond your toes of your front foot and keeping your core strong throughout the movement. Return to the start position by straightening your leg and repeat.

Complete 12 reps on each leg resting a minute between sets

Glute Bridge


Start with your hips on the floor and bend your knees to around 45deg then push through your heels to raise your pelvis.

Concentrate on contracting the glute at the top and try to preform slowly with control.  3 x 12


Make sure you keep the body parallel to the floor with the hips level _DSC5474and try to hold for the maximum time you can for 3 sets. Try to relax your shoulders and don’t let your hips sag. Once you can regularly hold this for over a minute during each set then look to advance this exercise.


This workout is very simple but a great way to get started, it only takes around 15minutes so try and fit this in twice a week.

Let me know how you get on, happy training