ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Benefits Of Circuit Training For Cyclists

Updated on December 2, 2013

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.


    0 of 8192 characters used
    Post Comment

    • CyclingFitness profile imageAUTHOR

      Liam Hallam 

      6 years ago from Nottingham UK

      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


      6 years ago from Sweden

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

    • CyclingFitness profile imageAUTHOR

      Liam Hallam 

      7 years ago from Nottingham UK

      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


      7 years ago from Southern California, USA

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


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)