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Cycling conditioning workout
Cycling demands strong, enduring legs, long hours in the same position and a stable core. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the knees, lower back and neck.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Goblet squat · 3 sets × 12 reps
- Dumbbell Romanian deadlift · 3 sets × 10 reps
- Alternating lunges · 3 sets × 10 reps
- Dumbbell row · 3 sets × 10 reps
Session 2
- Plank · 3 sets × 40 s
- Superman · 3 sets × 12 reps
- Glute bridge · 3 sets × 15 reps
- Hip flexor stretch · 2 sets × 30 s
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do cycling conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at cycling?
No: well programmed, strength training improves power, speed and injury resistance.
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