Strength training is a necessary evil for cyclists. Yes, it's probably not as fun as being out on the road, but if you want to improve your performance and get faster, strength training is a must.
To keep from getting bored by the same routine, incorporating circuit training into your regimen can be a great way to improve speed on the bike and keep things interesting.
Circuit training involves rotating through different exercise stations with relatively little rest in between exercises. You'll find that this kind of workout will keep your heart rate elevated and provide cardiovascular fitness in addition to any strength gains. Use these tips as a guide to get started with circuit training.
More: 8 Single-Leg Exercises to Increase Cycling Power
Circuit-Training Template
There's virtually no limit to designing circuit workouts. The following example is a good place to start, but feel free to incorporate different exercises to address individual weaknesses.
Start with a sequence of lower body, upper body push, upper body pull, core and bike exercises. If you can, try to use your own bike on a stationary trainer. If you workout in a commercial gym, check with management to see if you can bring your trainer in. Start with 20 seconds on, 40 seconds off. You'll need something to keep track of your work/rest time, so use a sports watch with an interval timer or a smartphone/tablet timer app.
| Warm-up: 5 to 10 minutes bike followed by some dynamic stretches | |
| Lower | Split squat (right leg) |
| Push | Push-up (use bench if push-ups are too difficult) |
| Pull | Kneeling pull-down |
| Core | Forward plank |
| Bike | |
| Lower | Split squat (left leg) |
| Push | Dumbbell chest press |
| Pull | Inverted row |
| Core | Stability ball roll out |
| Bike | |
| Lower | Alternating lunge |
| Push | Standing overhead press |
| Pull | Standing pull-down |
| Core | Lateral plank |
| Bike | |
If you would like examples of these exercises, check out 12 Circuit-Training Exercises for Cyclists.
