The 30-Minute Strength-Training Circuit for Cyclists

Written by
Lori Walker

Whether you're a racer or a recreational rider, all cycling begins with a strong foundation, which includes a strong endurance base, a strong core and strong legs for climbing hills. And the winter months are the perfect time to get started.

Begin with exercises you can progress with—little to no weight at first (to get the muscles used to doing different exercises) and add weight as you become stronger. This circuit workout takes about 30 minutes to complete. Do the workout twice per week with an easy day in between. You'll do the skip jumping between every two exercises. After you complete the circuit, have your bike ready and do the spin-up and spin-down routine. In a few weeks, you'll be on your way to building a stronger core and a solid base for next season.

Skip Jumps
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This exercise will improve your cardio, coordination and core strength. Skip jumps require some space since you'll need to run and jump rope at the same time. To perform skip jumps, jog at a slow pace and begin to jump rope without stopping your forward motion. Alternate the front leg with the swing of the jump rope. Complete 40 skip jumps per set. Keep in mind that 10 minutes of skip jumping equals 30 minutes of running.
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Yoga Squat
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Begin with your arms raised in front of you at a 90-degree angle. For the duration of the exercise, hold your arms in this position and keep your feet six inches apart. With your feet flat on the ground and with your back as straight as possible, squat as far as you can comfortably, remembering to keep your arms straight without rounding your lower back. Hold for 30 seconds and return to the starting position.
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Yoga Squat con't
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Perform this exercise just as you would the regular squat, except this time come up onto your toes. Hold for 30 seconds and return to the starting position, keeping your feet six inches apart and your back straight.
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Yoga Squat con't
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Maintain the position up on your toes from the second yoga squat. Bring your knees together until they touch. Hold the squat for 30 seconds in the lowered position. Complete all three yoga-squat positions before moving to the next exercise.
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Kettlebell Swing
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Kettlebell swings work your quadriceps, gluts, deltoids and abdominals. Shannon Sovndal, author of Cycling Anatomy, recommends this exercise specifically for cyclists. "The key moments in cycling—sprinting, attacking on a climb and establishing a breakaway, all require explosive power. This exercise will prepare you for those efforts. Remember to surge from the lower extremities, as many athletes have a tendency to lean forward during the kettlebell swing." Use caution with this exercise and try to keep your back as straight as possible. Keep your feet at a shoulder's width and bend to a squatting position, lowering the kettlebell to the ground between your feet.
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Kettlebell Swing con't
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Swing the kettlebell upward with an explosive movement to shoulder height. Try to keep your torso as stable and vertical as possible. Start off with two sets of 10 repetitions.

*Return to the skip jumps after this exercise and complete 40 repetitions.
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Wall Squat
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Using an exercise ball or standing with your back flat against a wall, spread your feet to shoulder's width and squat until your knees bend to a 90-degree angle. Hold for 10 seconds and return to the starting position. Complete 20 repetitions. If the exercise is easy, hold free weights while you complete the squats or try the squats standing on one leg.
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Lunges With Bicep Curl
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This exercise is good for developing strength in the quadriceps, gluts, deltoids and biceps. These muscles are used when you need to stand and accelerate on the bike.

Stand erect with a dumbbell or resistance band in each hand. Step forward with one leg. Keep your back straight and bend your front knee to 90 degrees. The back leg should be straight.

While in the lunge position, perform a biceps curl with both arms. Reverse the steps and repeat with the opposite leg forward. Start off with two sets of 10 repetitions on each leg.

*Return to the skip jumps and complete 40 repetitions.
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Goalies
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Goalies are a stabilizing exercise that work the quadriceps, gluts, gastrocnemius, soleus, deltoid, triceps and pectorals. To complete the exercise, stand in front of a step or other raised platform 6 to 12 inches in height. Hold a medicine ball or dumbbell at chest height and place one foot up onto the step.
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Goalies con't
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With an explosive movement, straighten the leg on the raised platform. Bound the opposite leg up off the ground, letting the knee come up towards the chest. Come up onto your toes on the supporting leg and raise the medicine ball over your head (the winning sprint pose). Reverse your steps and repeat, starting with the opposite leg on the platform. Complete 10 goalies on each leg.
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Medicine Ball Throw
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In a race, explosive surges are needed to make a breakaway. This exercise will develop core strength that you'll need during race situations. To perform this exercise, hold the medicine ball in both hands and stand 8 to 10 feet in front of a wall. Twist your trunk and bring the ball back to one side. Stand with one foot slightly ahead of the other. With an explosive movement, heave the ball at the wall. Catch the ball and repeat on the opposite side. Complete 10 times.

*Return to the skip jumps and complete 40 repetitions.
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Swiss Ball Exchange
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If you're looking for a good exercise to strengthen your abdominals for climbing, this is the one. Lie flat on your back with a Swiss ball between your feet. Keep your legs straight and your feet raised six inches off the ground.
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Swiss Ball Exchange con't
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Raise your feet with the ball so that your legs are straight up in the air. Raise your arms up to the ball for the exchange.
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Swiss Ball Exchange con't
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Raise the ball over your head. Keep the ball and your feet off the ground as you straighten out your body. Repeat the exercise, lowering the legs and the ball to the ground on the next repetition. Complete 20 to 25 repetitions.
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Front Plank
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Get in a push up position, but instead of keeping your arms straight and palms on the ground, lean on your forearms and cup your hands together. Keep your back straight and stay on the tips of your toes. Hold this position for 30 seconds to 1 minute. Recover for 10 seconds and repeat three times.

*Return to the skip jumps and complete 40 repetitions.
*Recover for 10 minutes before proceeding to the bike.
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Easy Spinning
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At the end of the circuit, get on your bike and complete this spin-up and spin-down routine. Repeat three times with a one-minute recovery between each set.

  1. Spin at 60 rpm (revolutions per minute) for one minute
  2. Spin at 70 rpm for one minute
  3. Spin at 80 rpm for one minute
  4. Spin at 90 rpm for one minute
  5. Spin at 100 rpm for one minute
  6. Spin at 110 rpm for 30 seconds
  7. Spin at 120 rpm for 30 seconds
  8. Spin at 110 rpm for 30 seconds
  9. Spin at 100 rpm for one minute
  10. Spin at 90 rpm for one minute
  11. Spin at 80 rpm for one minute
  12. Spin at 70 rpm for one minute
  13. Spin at 60 rpm for one minute


*Repeat three times with one-minute recovery between each set.
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