Whether you’re on the road, a velodrome or carving up mountain trails, your bike riding is going to be significantly improved with a proper strength and conditioning routine. Strength training for cycling is often overlooked because it takes you off the bike, but with a small shift in perspective we’d like to suggest it will actually pack more riding into your life over time.

Road cyclists tend to have a lower bone mineral density compared to other athletes and even the general population. This is because the bike is supporting you while you’re riding, so even though your legs are pumping hard and your heart is beating fast, your bones are sitting there wondering what all the huff and puff is about.

Another factor to consider with road cycling is the prolonged, folded over postures you’ll often find yourself in. The hips have to work in a less than optimal range, the lower back is in a vulnerable position and the neck gets craned back (only some of the issues unfortunately). Low back problems, faulty breathing patterns and tight hips are often the result.

Strength training for cyclists should focus on correcting these postural and functional shortcomings. Introducing load through the body off the bike will help you become stronger on the bike. Not only that, a properly designed program will actually make riding more comfortable and lower your risk of injury despite the less than optimal positions you might find yourself in.

Conversely, related research has made note of mountain biking being a possible cycling alternative that doesn’t so negatively affect a person's bone density. Operation of a heavier bike, turbulent jolts and violent carving all translate to more load being put through your body. Strength training for mountain biking should prepare you to handle these types of forces.

Dynamic Cyclist is our fully immersive training platform that combines mobility, stretching, injury prevention and strength workouts all into one, easy to use interface. We’ve taken care of all the programming, technical work and coaching so that all you have to do is follow along!

To give you a taste of the world class instruction and workout quality we provide, we’ve included one of our FULL BODY routines that is going to work you from head to toe. Everything at Dynamic Cyclist is designed to make you better on the bike, regardless of what discipline you most participate in.

For the best results join Dynamic Cyclist now and get your free 7 day trial!

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