Why TRX Straps Are a Versatile Strength Tool for Cyclists

4 min read

Adding strength training to a workout plan can be like a cheat code for a cyclist trying to build power and speed. As a personal trainer to cyclists and non-cyclists alike over the years, my go-to piece of strength training equipment is the TRX Suspension Strap system. This simple yet versatile piece of equipment could replace (almost) all your other gym equipment. TRX straps were started by a Navy SEAL who was looking for a way to train during deployment—creating a piece of equipment that was extremely effective and packable was essential. Not only is the resulting TRX system great for Navy SEALs, but it’s become a phenomenally effective strength-training tool for cyclists, one that I recommend over and over again.

What Are TRX Bands, Anyway?

TRX Suspension Straps are a suspension-based training tool designed to be used for bodyweight exercises. To simplify it: They are basically a set of adjustable nylon straps that have handles to grab and cradles for feet. Most of the exercises you start with will have both hands on the handles, but as you progress you will start to add exercises with your feet in the cradles instead. The unique thing about this piece of equipment is that it can equally push a high-level athlete as well as offer things like balance improvement exercises. TRX bands can take simple exercises like a plank or a squat and offer modifications to make the exercise easier or create challenging progressions to make the exercise (much) harder. That makes them valuable for cyclists just starting out on a strength-training program or for those of us who have been doing it for years. The other great thing is they pack down really well. I have personally put them in the bottom of a carry-on bag on many trips over the years. You can set them up on everything from a traditional wall anchor to tree limbs and doorjambs. During my in-home personal training days, I had even set them up poolside for a great outdoor session with a client.

Why I Recommend Them for Cyclists

Cyclists benefit from some level of strength training off the bike. It’s one of the best ways to build speed, power, and durability. (Our Strength Training for Cyclists program, which is free to members, is packed with training plans, strategies, and expert advice, making it a great place to get started or to elevate your current workouts.) With the TRX system, you can get all the benefits of strength training in with a tool that’s super effective. I like it because you can use it for moves that work your whole body, like an atomic pushup, which is when you perform a pushup with your feet in the bands, or something that isolates a muscle group, like a calf raise. Building a strong and sound core is a key to developing stability through the body.

One great thing about the TRX straps is that almost every exercise you do will help improve core stability. Increasing that stability will allow for better energy transfer through your body as you ride. The straps also are incredible for mobility and stretching, allowing you to get deeper into and out of stretches. They do this by allowing you an extra point of stability when your hands are holding the handles or cradles at the end of the straps.

If you are setting these up in your home gym, you will need a way to mount the straps. They come with a carabiner attached to the straps, but that has to get clipped to something. I typically use a double-length nylon sling used for climbing because I had a few of these lying around that I retired from my climbing rack. TRX also makes specific straps, wall anchors, and even doorjamb anchors to set the straps up on just about anything you can think of. Pro tip—make sure the anchor you use for the straps is strong enough to hold more than bodyweight.

Six TRX Exercises for Stability

I have been using my own set of the TRX Straps for over a decade now and they show little signs of wear. During my time as a personal trainer, I used the suspension straps for everyone from elite athletes to people in their seventies and eighties just looking to improve balance and mobility. They can handle everything from explosive training days to core and stability training. For cyclists that are looking to build a stronger core, here are a few of my favorite exercises.

You can find our complete expert-recommended workout here. The exercises, demonstrated by Susane Pata, TRX senior master instructor, will build the strength, stability, and mobility cyclists need. You can do the warmup moves anytime you want to wake up your muscles before a ride, and the stretches to loosen up when you’re done.