You know strong legs are important for cycling, but don’t forget about the supporting acts. If you’ve ever felt the fatigue in your arms or back, you know this is true. Supporting muscle groups need your attention too! Your biceps help you stand out of the saddle and pull up on the handlebars for more power. Your triceps support you when you lean forward for a lower ride. Your core provides stability the entire time you’re on the bike. Crush this workout in no time with supersets and then reap the benefits the next time you hop on the bike.

What To Do:

Supersets (do exercise 1 & 2 with no rest in between. Complete all sets of exercises 1 & 2 then move onto exercises 3 & 4, then 5 & 6). Do 2-3 sets of 10-15 reps of each exercise.

Exercises to Strengthen Your Supporting Muscle Groups

Exercise 1: Hammer Curl to Overhead Press

Details: Hold weights with palms facing in. Raise weights up into a hammer curl, then press weights overhead. Keep palms in and core tight for support.

Hammer curls are an effective bicep exercise
Shoulder press will increase upper body strength

Exercise 2: L Windmills

Details: Lay down and bring right arm overhead and extend left leg hovering over the floor. Extend left leg out to the side in an “L” shape, pull leg back to center, then raise left leg and right arm up toward your center. Repeat with left arm and right leg.

L Windmills work your legs and core
Increase your core strength with L Windmills

Exercise 3: Skull Crushers with Wrist Rotation

Details: Laying down with weights extended overhead, palms facing toward your knees. As you bend at the elbows, rotate wrists so palms face in and bring weights toward the top half of your forehead. As you extend arms back up, rotate wrists back to starting position.

Triceps are one of the supporting muscle groups for cycling
Skull crushers tone your arms

Exercise 4: Side Plank

Details: Lie on one side with elbow under shoulder. Press up onto your feet, keeping your shoulders stacked and hips lifted. Hold for 15-60 seconds. Progression: hold top leg up.

Side planks are one of the most effective core exercises
Hold one leg up for a more challenging side plank

Exercise 5: Plank Rows

Details: With weights in hands, get into plank position on toes or on knees as shown below. Alternate raising one weight up to chest squeezing shoulder blade in.

Plank rows are a full body exercise
Hold a plank on your knees for a modified exercise

Exercise 6: Back Extension with Rotation

Details: Laying on stomach, lift arms and upper body up into a back extension, keeping feet on the floor. In the lifted position, gently rotate upper body side to side in a controlled motion.

Work your low back strength for improved activities of daily living
Supporting muscle groups for cyclists include your low back

Strengthen your supporting muscle groups and watch your cycling efficiency soar!

Happy Cycling!