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cycling strength and condition programme

Simple Cycling Strength & Conditioning Programme

In this article I am going to show you some really simple cycling Strength and Conditioning exercises that you can do at home. This can also be completed with no weight at all  so no excuse not to get started today. Everybody should be doing some form of Strength & Conditioning work no matter how little. These may seem easy but if you have come from a background of no off the bike 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. Make 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. Rest for no more than 60 seconds between sets and aim for 3 x12

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 yourself by dropping your rear knee towards the floor and bending your front leg.

Focus on not allowing your front knee beyond 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

Check out the youtube video here

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.  Aim for 3 sets of 12 repetitions


Make sure you keep the body parallel to the floor with the hips level and 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

James Walsgrove

My cycling career started in 2005 when I purchased my first road bike and I was immediately hooked. Since then I have completed numerous cycling challenges including Ironman, Lands’ End to John O Groats, Mt Ventoux (all 3 ascents), London to Paris, the BBAR challenge which included a 12hour TimeTrial and more recently the Mallorca 312.