Shelter Island
The Off-Bike Work That Makes You Faster On It
There's a version of you that rolls into mile 80 still sitting tall, still pedaling smoothly, still having fun. That version did a little work away from the bike. Not a lot -- we're talking 20 minutes, once or twice a week, on your living room floor. The payoff on a six-hour ride is enormous.
Most cyclists assume strength training means a gym, a program, and a significant time commitment. It really doesn't. A short circuit of six exercises is enough to build the strength and stability that keeps you riding well when everyone else starts to fade.
Consistency beats complexity every time. A simple circuit done weekly will do more for you than an ambitious program you can't fit into your life.
What's in It for You
Every downstroke is powered by your glutes and quads. When those are strong and your core is solid underneath them, that power goes straight into the pedal. When they're not, your body finds workarounds -- and those workarounds, repeated thousands of times over a long ride, are where fatigue and injury come from.
A stronger upper body and core also means your shoulders, neck, and lower back stay comfortable deep into a long ride. And working each leg individually in exercises like the split squat smooths out any imbalances that develop naturally over years of riding -- which is a quiet source of both lost watts and unnecessary soreness.
Lower Body
The most direct translation to the pedal stroke. A stronger squat means more power on every downstroke and a more stable base when the road pitches up.
Want more challenge? Add dumbbells, a resistance band, or try pausing at the bottom for a three count.
Cycling is a one-leg-at-a-time sport. Working each leg independently is the fastest way to find and address any imbalances you've been quietly compensating for on the bike.
Want more challenge? Hold a weight in each hand, add a band, or pause at the bottom.
The calf finishes the pedal stroke at the bottom. Heel raises build the strength and endurance there that compounds over hundreds of miles.
Want more challenge? Progress from two legs to one leg at a time.
Upper Body
Your arms bear your weight on the bike for hours at a time. Push ups build the upper body baseline that keeps you from slumping on long climbs and in the drops.
Want more challenge? Elevate your feet. Easier? Use a bench or chair.
Core
Core strength is what turns leg power into forward motion. Without it, energy leaks out through a soft midsection instead of driving the pedals. It's also what keeps you riding tall and comfortable when the miles start to add up.
Pelvic stability is the foundation of an efficient pedal stroke. Hip bridges target the glutes in a way squats don't fully reach -- especially valuable if you spend a lot of time sitting during the day.
Want more challenge? Try them single-leg.
Side-to-side sway wastes energy and wears on your hips over long efforts. Side planks build the lateral stability that keeps you tracking straight and efficient, especially when you're out of the saddle on a climb.
Want more challenge? Add a hip dip or extend the hold. Easier? Drop to your knees.
Long rides demand core endurance more than raw strength. The plank builds exactly that -- the ability to hold a stable position for extended periods, which shows up in your form during the final hours of a big day.
Want more challenge? Lift one leg off the ground in alternation. Easier? Straight-arm plank.
The Circuit
String them all together and you have a complete 20-minute workout. Two or three rounds is plenty. Screenshot this and keep it on your phone.
Your Weekly Circuit
Fitting It In
Two to three sessions a week is a great window to build. Riding volume is lower and recovery is easier, so it's the ideal time to make real gains.
Once or twice a week keeps everything you've built. Keep it on non-ride days when you can -- arriving at Saturday's ride fresh is always the priority.
If your schedule is already packed, even one session a week done consistently makes a real difference. You can fold it onto a ride day as a warmup or cooldown, or swap 20 minutes of easy spinning for the circuit on a recovery day. There's always a way to make it work.
See you out there.
-- Coach Jon