Top Exercises to Help Cyclists Ride Faster

No matter your goals for cycling, strength training is an essential ingredient to help you ride faster. Whether you're building up your speed for an event or just looking to match pace with other cyclists on long rides, these exercises can help increase your power, strength, and therefore your speed on your bike.

Some of these exercises use resistance bands like the ones at Victorem to build your power while being kind to your joints. Resistance training helps slow the dwindling muscle and bone mass that naturally happens as we get older.

The more powerful, strong, and flexible you are, the faster your cycling and the better equipped you'll be to ride without injury.

Here are some top exercises to help any cyclist ride faster.

1. Lunges

Lunges are deceptively simple to do, yet they are a powerful way of exercising your whole lower body. Lunges strengthen your hamstrings, quads, calves, and hips.

To perform lunges effectively:

Work towards doing three sets of 10 reps each, resting 45 seconds between each set. For beginners: If you have trouble keeping your balance, you can hold onto a bench or chair with one hand.

Advanced variation: To make lunges more challenging, you can wrap a resistance band around your thighs.

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2. Box jumps

Box jumps are ideal for performing bursts of speed, as they train the muscles you need for sprinting.

To perform box jumps effectively:

Note: Check your landing position. If you land in a quarter squat position, you'll know your box is at the right height for you. If you land deeper than that, it means your box is too high, and you'll need to adjust.

Work up to three sets of six reps each, resting 90 seconds between each set.

Advanced variation: Wrap a resistance band around your thighs, above the knee.

3. Kettlebell swings

Kettlebell swings will help you strengthen your pedal stroke while working all of the muscles in your body at once. You'll also improve your endurance for those longer rides.

To perform kettlebell swings effectively:

4. Russian twists

Russian twists are brilliant for improving your core stability, your balance, and your overall posture. You will give your obliques a good workout, which is essential as these muscles are often overlooked.

To perform Russian twists effectively:

Advanced variation: Hold a kettlebell or other weight as you twist. Work up to three sets of 10 reps each, resting for 60 seconds in between each set.

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