Fitness Training for Cyclists – Tips, Workouts & More
If you love riding but feel like your legs tire too fast, a solid fitness training plan can change that. You don’t need a fancy gym; a few focused exercises will make your rides smoother and more enjoyable.
Why Fitness Training Matters on the Bike
Every pedal stroke relies on the muscles in your legs, core, and even your back. When those muscles are strong, you push more power to the pedals and stay comfortable on long climbs. Fitness training also improves your heart health, so you can ride farther without getting winded. In short, a regular training routine helps you ride faster, recover quicker, and avoid injuries.
Simple Training Routines You Can Start Today
1. Body‑weight squats – Do three sets of 12‑15 reps. Squats target the quads and glutes, the main power sources for cycling. Keep your back straight and go down until your thighs are parallel to the floor.
2. Plank holds – Hold a plank for 30‑45 seconds, repeat three times. A strong core stabilises your bike and reduces lower‑back fatigue on rough roads.
3. Standing pedalling drills – On a flat road or trainer, stand up and pedal hard for 20 seconds, then sit for 40 seconds. Do this five times. It trains the muscles you use on hills and improves balance.
4. Lunges – Alternate legs, 3 × 10 reps each side. Lunges boost single‑leg strength, which helps when you need to power out of a corner.
Fit these moves into a short 20‑minute session three times a week. You’ll notice stronger legs and a more stable ride within a month.
Besides the exercises, remember to stretch after each workout. A quick hamstring and hip‑flexor stretch keeps the muscles loose and reduces soreness. Hydration and a balanced diet round out the plan – fuel your body with carbs for energy and protein for recovery.
Want more ideas? Check out our posts on stand pedalling benefits, the importance of shoe stiffness, and how indoor cycling tracking can fine‑tune your training. Each article dives deeper into specific topics, so you can build a personalized fitness training routine that matches your riding style.
Start small, stay consistent, and watch your rides transform. The road ahead is waiting – give your body the training it deserves and enjoy every kilometre with confidence.
How long should it take to cycle 25 km in the gym?
Cycling 25 km in the gym can take different durations based on your fitness level and the intensity of your workout. On average, a person with moderate intensity could cover this distance in about an hour. However, if you're a beginner, it may take a little longer, say up to 1.5 hours. On the other hand, an experienced cyclist could finish in less than an hour. It's all about finding your own pace and gradually increasing your speed and stamina.