A cyclist’s off the bike home work out

On and off I have been the instigator of a group of us who go to the gym before work. Generally speaking, the others have followed my workout as although it is aimed towards helping me be a better cyclist, it’s a pretty general routine that works most muscle groups to give an all-over workout. I do a lot of core work which I would say is the most cycling-specific thing about it, however, everyone can benefit from having a strong stable core for whatever activity you are doing. One of the lads I work with asked me if I would write it all down for him, as we obviously can’t be at the gym at the moment, and he wants to do some exercise at home. As such, I thought I may as well write this up as a quick blog post.

I want to make it clear that I’m no expert and I have had no formal training in any sort of physical exercise. I have just read a lot around the topic for the last 10 years or so and found the following has generally worked for me. I have run my workout past trained PT’s in the past who have all agreed that it seems fine for my intended goals. Approach all of this with care though. If in any doubt about any of the movements don’t do them, take some responsibility for yourself.

In terms of equipment, I’m using some very basic dumbbells, a chair in place of a bench and the mat from my turbo trainer as an exercise mat.

Core workout

This part of the workout I have slightly modified from what I would do in the gym so it can be done with no equipment.

The core workout is generally trying to balance movement exercises like Russian twist/leg raise with resisting movement exercises like plank/boat sit.

I do this 3 times a week.

3 super sets of the following with no rest between each exercise. I like to take 3-4 mins between each set.

The reps and times are a suggestion, of course do less or more depending upon where you are at.

Weights

Whenever I have any break from lifting I always go back to a few weeks of lighter weights, to get my technique back and ease myself into it again. I have deliberately not put any weights in my list as you should work out your own to start. Personally I think your should start with whatever you think you will be OK for you but a bit lighter. The last thing you want is the first few weeks of being really sore and in pain from DOMS or worse injuring yourself before you get going.

Generally, I’m always trying to do a balanced workout. I generally think of it as balancing push and pull exercises. This is not a MAXIMUM GAINS BRO! type workout this is just a general all-over workout that works parts of the body that are often neglected when cycling.

I try to do this 2-3 a week but if I’m either cutting back because of a big ride coming up or other commitments are taking up time then this routine is always the first to go from that week’s training.

I have a 1 min rest between each set.