Nov '25 (edited) • 🍊 Nutrition & 💤 Recovery
Notes on Strength Training #5 - What Exercises?
This one is overcomplicated by many.
Not by you after reading this.
To become a faster cyclist, you don’t need to rotate 28 different exercises.
The goal of the exercises should only be to load the muscles that you use on the bike.
You mostly use your calves, quadriceps, hamstrings and glutes for cycling.
And from these four, your quadriceps and glutes are the most important.
That’s why I use the following exercises in my base training plan.
- Jump squat
Primary muscles: quadriceps, glutes
Secondary muscles: calves, core, hamstrings
- Bulgarian split squat
Primary muscles: quadriceps, glutes
Secondary muscles: hamstrings, calves, core
- Deadlift
Primary muscles: glutes, hamstrings, lower back
Secondary muscles: forearms, trapezius, core, quadriceps
- Back squat
Primary muscles: quadriceps, glutes, adductors
Secondary muscles: hamstrings, lower back, core, calves
- Romanian deadlift
Primary muscles: hamstrings, glutes
Secondary muscles: lower back, core, forearms
- Reverse lunge
Primary muscles: quadriceps, glutes
Secondary muscles: hamstrings, calves, core
All these exercises are compound lifts, because they involve multiple joints and muscle groups.
Great for efficient training.
They also improve bone health more than isolation exercises that only involve one joint.
Do you have other exercises that you like? And why?
Notes on strength training series:
- Start ✅
- Periodization ✅
- Weekplanning ✅
- Quality or quantity? ✅
- What exercises? ✅
- What range of motion?
- Rep range and weight
- How many sets?
- How much rest?
- Core training?
- Fuelling strength sessions
- Supplements
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Notes on Strength Training #5 - What Exercises?
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