If you are looking for exercises to pair with and complement spinning for cyclists, you need to incorporate a cyclist workout program to not only develop your legs but your core, back, and upper body as well.
The “key” is to focus on full body exercises and workouts that combine strength training and cycling to build lean muscle throughout your body.
A cyclist should pair exercises such as the squat, deadlift, and plank to maximize their cycling effectiveness.
There are also several alternative exercises that will help you be a better cyclist.
Choose gym exercises that will help cycle challenging terrain such as streets, hills and even mountainous bike paths.
Check out this list of exercises to pair with cycling.
Exercises to Pair with Cycling
Exercises to Complement Spinning
If you are looking for a set of challenging exercises to pair with cycling, choose exercises that will strengthen the entire musculature of your legs, back, and abs.
It’s also necessary to work the muscles of your upper body to keep your posterior and anterior chain balanced.
Do exercises like the back squat, deadlift, split squat, kettlebell swing, and mountain climbers.
These exercises will strengthen your quads, hamstrings, glutes, abs and back.
Spinning is going to be an exercise a bit easier than cycling due to the fact that the bike is stationary, and you are not having to ride through streets, hills, or mountainous terrain.
Don’t forget to try these other exercises to complement spinning:
- 180 Degree Lunges
- Sumo Squats
- Hamstring Curls
- Romanian split squats
- Mountain Climbers
- Push-up Jacks
- Pistol squats
- Planks
- Romanian Deadlifts
- Banded or Jump Squats
Exercises to Complement Cycling
When you need to come up with certain exercises to pair with cycling, you will want to find the exercises that complement cycling and help you be a sturdier, more powerful cyclist.
As an outdoor cyclist, you will want to also put more focus on your upper body exercises to help balance your body and provide your arms, chest and back more stability.
Mix in exercises like kettlebell swings, pullups, clams and bicep curls.
Do exercises that not only work the legs, back and abs, but the chest, shoulders, biceps, triceps, and muscles of the neck.
Also try this list of exercises to complement cycling:
- Band Walks
- Glute Ham Raise
- Wide and Narrow Grip Pullups
- Hip Abduction and Adduction
- Hammer Curls
- Jump Lunges
- Clams
- Walking Push-ups
- Kettlebell Swings
- Pike Shoulder Presses
Exercises to Be a Better Cyclist
If you want to be a better cyclist, concentrate on major muscle moving exercises that will really improve your cycling strength.
Exercises you will want to pair with cycling will include things like banded or chained exercises, exercises that hit accessory muscle groups, and exercises that will challenge the entire body.
Regular and advanced cyclists are going to want to get an edge any way that they can.
Check out this list of exercises to be a better cylist:
- Chained or Banded Box Squats
- Romanian Split Squats
- RDL’s
- Nordic Ham Curls
- Frog Jumps
- Weight Vest Lunges
- Single Arm Kettlebell Swings
- Glute Raises
Core Exercises for Cyclists
As a regular cyclist, you will want to have a stable and strong core to keep your bodies form correct during your endurance activity.
Pair core exercises like the plank, mountain climber, deadlift, and oblique cable pull with your spinning or cycling.
This will ensure your abs, erector spinae, obliques, rhomboids, and hip flexors are strong and properly trained for any sort of cycling adventure.
Make sure to incorporate this list of core exercises for cyclists into your weekly workout plan:
- Sit-ups
- Oblique Twists
- Yoga or Pilates
- In and Out Abs
- Mountain Climbers
- Deadlifts
- Oblique Cable Pull
- YTWLI’s
- Cross Crunches
- Push-up Jacks
Gym Exercises for Cycling Hill
If you are a cyclist who loves riding hills, you will want to pair certain gym exercises with your cycling activities.
Use exercises that emphasize your quads, glutes, calves and hamstrings.
These will be exercises like the calf raise, stair master, and box jumps.
Exercises such as this will create additional power output, allowing you to scale the hills with ease.
Try this list of gym exercises for cycling hills:
- Stadium Stair Climbers
- Sitting and Standing Calf Raises
- Banded Lunges
- Split Squats
- Stair Master
- Romanian Deadlifts
- Box Jumps
- Chained Sumo Squats
- Nordic Ham Curls
- Barbell Glute Raises
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Summary: Exercises to Pair with Cycling
When you are looking for a good exercise to pair with cycling, make sure you incorporate exercise that will complement spinning or cycling, strengthen your core, and make it easier to climb hills and become a better cyclist. Doing full body workouts is going to be the best option, will save you time, and will help you increase lean and powerful muscle throughout the body. Cycling is a great strength and endurance sport. Improve your results by pairing these lists of exercises with your indoor and outdoor cycling workout plans.
