Why TRX Suspension Straps Are a Smart Strength Tool for Cyclists

4 min read

If a cyclist is able to work strength training into their fitness routine, especially throughout the off-season, then the ceiling for potential power and speed goes up. The challenge is, as cyclists we just want to ride our bikes—driving to a gym, spending an hour or more in the weight room, then driving home is that much less time we’ll get in the saddle.

I’ve spent close to the last decade as a personal trainer, and there is one piece of equipment I have come to prioritize in my home gym—no matter the season. The TRX Suspension Strap System is a versatile, compact, and burlier-than-expected piece of gym equipment. I’ve had the same pair since I was certified almost 10 years ago and they are still in great shape—even after loads of personal use as well as using them for in-home training sessions with clients.

One of the major reasons I continue to use the TRX system in my own workouts is because I can do a full-body strength workout, in a fraction of the time it takes me in the weight room, and I can do it all with one piece of equipment at home. All the TRX system needs is a way to mount it and enough room to do the exercises on the list.

Here, we’ll dig deeper into what TRX Suspension Straps are, why I recommend them to cyclists specifically, and give you a workout to jumpstart your season.

What Are TRX Bands, Anyway?

TRX Suspension Straps are a suspension-based training tool designed to be used for bodyweight exercises. They were initially created by Randy Hetrick, a former U.S. Navy SEAL. He wanted to create a piece of fitness equipment that could offer full-body training and fit into a backpack—several iterations later, TRX was born. TRX Suspension Straps 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 push-up, 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 few 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.

Jason Griffin is Bicycling’s Senior Health and Fitness Editor, bringing more than a decade of fitness experience and years in the cycling industry to every story. A former personal trainer and bike shop manager, he’s lined up for crits, tackled enduros, but prefers getting lost on multi-day bikepacking adventures. Lately though, his toughest balancing act has been fitting trainer rides between family life and the next adventure.