The Benefits Of Circuit Training For Cyclists

Circuit Training Benefits for Cycling

Circuit Training is a safe and effective way of exercising which can be enjoyed by almost anyone, no matter what their level of fitness.

Circuit Training benefits and Improvements from circuit training

Advantages of circuit training include:

How can circuit training improve your cycling performance?



Cycling Muscles

Mario Cipollini in muscle skin suit
Mario Cipollini in muscle skin suit

Circuit Workout Considerations for Cyclists

Cycling is primarily an endurance sport however has many other elements to consider as well as aerobic conditioning.

Cycling specific muscle groups for circuit workout considerations

Quadraceps, Hamstrings, Gluteals, Calves, Core muscles (Abdominals and lower back)

Main Joints Used

Hips, Knees, Ankles

For further information on the specific muscle usage I recommend you read about details of Leg Muscle Usage during the Bicycling Pedal Stroke.

Circuit Training for Cyclists- Warm Up

As a cyclist the best warm up would be on a bike. Ideally you could ride to the circuit training session or alternately warm up on a spinning bike or cardio bike in the gym as this gives a cycling specific warm up.

A progressive warm up of at least 10 minutes should be sufficent. However if you could possibly warm up for a longer period this would be ideal to ensure you are thoroughly ready for exercise.

Circuit Training for Cyclists. Flexibility

Perform stretches to mobilise the cycling specific muscles

  • Hip Flexors
  • Hamstrings
  • Anterior Tibialis
  • Calves
  • Pectoral Muscles
  • Triceps
  • Back
  • Abdominal Muscles


Circuit stations for improved cycling performance

Consider using the following circuit training station exercises. They should all be introduced initially using the NAMSET technique.

1. Squat

Ensure feet are pedal width apart to specifically target cycling muscle activation

2. Single Leg Squat (2 stations- left leg and right leg)

These are great to develop strength and balance as well as Core Stability

3. Single leg step ups (2 stations- left leg and right leg)

4. Lunges

5. The Plank (Press Up bridge for Core Stability)

6. Side Planks (2 stations- left leg and right side body)

7. Back Extensions

8. If you have access to spinning bikes these can be used for sprints, out of saddle efforts and jumps to develop specific technique and fitness.

9. Calf Raises

10. Turkish Get Ups.

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Comments 4 comments

CyclingFitness profile image

CyclingFitness 4 years ago from Nottingham UK Author

Thanks for your comment Jeppi. Sadly it depends what you classify as 'cycling performance'. If you're looking towards cardiovascular improvement and endurance then circuit training will give you a better training effect than weight training.

However weight training can be used to help develop muscle strength and power for race situation which simply cannot be targeted through traditional circuit training sessions.


Jeppi profile image

Jeppi 4 years ago from Sweden

Circuit training or weight training (squats, deadlifts..) - which do you think is better for improving cycling performance?


CyclingFitness profile image

CyclingFitness 5 years ago from Nottingham UK Author

Thanks SweetiePie, anyone can be active enough to do circuit training- you can evern get 'seated' classes now for the more immobile. Thanks again CF


SweetiePie profile image

SweetiePie 5 years ago from Southern California, USA

Good write-up on circuit training, and I do admire people who are active enough to do this.

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