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If you\u2019re a cyclist who thinks agility workouts are just for athletes who play sports like soccer, tennis, and skiing, you might be doing yourself a disservice. The truth is, agility work should be part of every cyclist\u2019s regimen, regardless of what kind of riding<\/a> you do and where you are in your season\u2014especially for the 60 and over crowd.<\/p>\n Here\u2019s why it matters and how you can fit it into your training. <\/p>\n What is agility training? <\/p>\n While agility training is generally geared toward sports that require a lot of footspeed, \u201cit\u2019s a little different as it applies to cycling,\u201d says Jim Capra, head coach of Tyler Hamilton Training<\/a>, <\/p>\n For cyclists, agility is the ability to ride at a higher cadence<\/a> over a longer duration with producing higher power\u2014all while using minimal energy. \u201cIt\u2019s learning how to create power to the pedals efficiently,\u201d says Capra. \u201cRather than being quick on your feet, you\u2019re trying to create efficiency.\u201d <\/p>\n But agility isn\u2019t just high turnover and high wattage during your rides. \u201cAgility is the ability to move quickly and easily both on and off the bike,\u201d says USA Cycling certified CTS coach Adam Pulford<\/a>.<\/p>\n Related StoryWhy do cyclists need agility training?<\/p>\n Whether you\u2019re a track cyclist or you prefer to be outdoors on the trails, roads, or gravel, agility training can help you ride faster<\/a> with less effort. If you\u2019re navigating long, steady climbs, short punchy hills, or you need the ability to quickly and repeatedly sprint<\/a> to stay in the mix during a crit or a road race, agility training makes it easier to maintain high turnover while burning up less of your precious energy reserves. <\/p>\n \u201cWhen you learn to effortlessly spin at a cadence of 110 rpm and your upper body<\/a> looks the same as it does at 70 rpm, you become more efficient when you\u2019re riding at 85 to 95 rpm,\u201d says Capra. <\/p>\n There\u2019s a natural tendency to bounce in the saddle as you approach higher cadences\u2014which is exactly what you want to avoid. \u201cBouncing is energy that\u2019s not going into the bike,\u201d Capra explains. Not only is that inefficient, it can also lead to back, knee, and hip aches<\/a>, not to mention saddle issues. <\/p>\n Agility training can also help sharpen your bike handling skills<\/a>. Maneuvering your bike on a split second\u2019s notice to dodge a crash, quickly dismounting to avoid riding through mud during a gravel race or over a barrier in a cyclocross event, or taking your mountain bike<\/a> through a technical section, all require agility. So training this aspect of fitness makes it easier and safer. The same goes for keeping your bike upright in windy conditions. \u201cHaving muscles that are trained to move quickly will help you do all those things,\u201d says Pulford. <\/p>\n While your primary concern may be performance on the bike, it would be a mistake to underestimate the importance of agility as it pertains to general health and well-being off the bike. <\/p>\n Related Story<\/p>\n \u201cBeing well-trained on the bike usually makes us not move that well off the bike,\u201d says Pulford. That can look like tight muscles<\/a>, hunched shoulders, forward-head posture<\/a>, and changes to your gait, especially if you\u2019re contending with the double whammy of working at a desk job, he says. While you may be fit from a cardiovascular standpoint, focusing on cycling without agility training doesn\u2019t do anything for your ability to maintain your balance<\/a> on an icy sidewalk, for example. <\/p>\n The older you are, the more important it is to develop your capacity to react quickly to changes in your environment. We naturally slow down as we age, and agility training can help keep minimize age-related deficits, reduce your risk for falling, and decrease your risk of fractures if you do fall. <\/p>\n \u201cThis type of training<\/a> helps maintain and promote bone density. As with any strength type work, it has positive effects on overall strength, balance, coordination, and injury prevention,\u201d says Capra. Plus, research<\/a> suggests that agility training can offer some cognitive benefits for older adults, mainly improving working memory. <\/p>\n While everyone should listen to their body during a workout, this is particularly true for seniors<\/a>. Capra recommends starting an agility workout only once you\u2019ve adequately warmed up and that you stop if you feel any joint or soft tissue pain or anything out of the ordinary. <\/p>\n Related StoryAgility Workouts for Cyclists <\/p>\n There\u2019s no shortage of exercises to develop your agility as a cyclist\u2014and many of them don\u2019t require any special equipment. One relatively simple, accessible way to train your agility for those who love gravel events is to ride your bike on singletrack trails, says Pulford. Specific bike workouts like the one below, plyometrics<\/a>, and weight lifting<\/a> can also boost your agility. <\/p>\n Pulford suggests focusing on exercises that require a change in your center of gravity, such as burpees or airplanes (where you balance on one leg, reach down toward the ground, then reach your arms out to your sides and twist your upper body to one side). Plyometric exercises like box jumps and jumping rope, which require quick bursts of energy, are also beneficial, as long as you ease into them gradually, says Pulford. <\/p>\n How frequently to include agility work in your routine depends on your background and your goals. But generally, you\u2019ll reap the benefits by doing some form of agility work about twice a week during the off-season and shoulder seasons and getting it in once a week during the racing season, says Capra. <\/p>\n Related StoryWorkout 1: Indoor Circuit Training Adam Hoff<\/p>\n Capra designed this workout to be completed at the gym with an indoor bike<\/a> or at home with your bike on a trainer<\/a> and some basic equipment. <\/p>\n Warmup<\/p>\n On the bike, spin at a low intensity at about 90-95 rpm for 5 minutes.<\/p>\n Main setSquats with balance challenge: With your shoes off, perform bodyweight squats<\/a> on a Bosu ball<\/a> for up to 30 reps with excellent form. Stop whenever your form begins to break down.Strength endurance intervals: Return to your bike for 2 x 5-minute sets:3 minutes at a 7-9 out of 10 on the rate of perceived exertion (RPE) scale at high torque (resistance) and a low cadence (50-65 rpm if your knees can tolerate it without pain or discomfort).2 minutes at a 7-9 out of 10 RPE at 90 rpm or higher2-3 minutes of very easy recovery at 85 rpm or higher between each 5-minute set.Repeat for a total of 2 rounds.Rhythm work: Stay on your bike for 2 sets of high-cadence work, being careful to avoid bouncing in the saddle.Spin at 110 rpm for 1 minute, followed by 1 minute of riding at a comfortable cadence at a recovery pace.Repeat for a total of 2 sets.<\/p>\n Repeat the above three drills 1 or 2 more times for a total of up to 3 sets or about 30 minutes. <\/p>\n Cooldown <\/p>\n Spin at an easy intensity for 5 minutes. Workout 2: Strength Set<\/p>\n If you\u2019re looking for an off-the-bike workout that has a little bit of everything, this one, designed by Pulford, hits the mark.<\/p>\n Warmup Trevor Raab<\/p>\n Do each of the moves in the dynamic warmup below with only as much rest as you need between exercises. Repeat the entire circuit 2-3 times, with up to 2 minutes of rest between rounds. <\/p>\n Inchworm walkout: 10-15 reps How to do it<\/p>\n Stand with feet hip-width apart. Fold forward at waist and reach hands to floor. Walk hands out to a plank position, shoulders over wrists and body forming a straight line from head to heels. Pause, then walk hands back to feet. Stand back up.\u00a0Repeat.<\/p>\n Push-up with rotation: 8 reps How to do it<\/p>\n Start in a plank position, shoulders over wrists and body forming a straight line from head to heels. Bend elbows to lower body to floor, maintaining a straight line. Push back up. Lift left arm toward ceiling as you turn to the left, pivoting on feet so heels reach the floor. Pause, then return to plank. Do another push-up. Then rotate to the right. Continue alternating.\u00a0<\/p>\n Jumping jacks: 10-15 reps How to do it<\/p>\n Stand with feet together, hands down by sides. Jump feet out wide as you bring arms overhead. Then jump feet back together, bringing arms back down to sides. Repeat, moving quickly and staying light on feet.<\/p>\n Main set<\/p>\n Complete all prescribed sets and reps for each exercise before moving on to the next. Skaters: 3 sets of 60 seconds; 90 seconds of rest between sets How to do it<\/p>\n Stand with feet together. Hop to the left by driving off right foot, landing with bent knee and hips driving straight back. Bring right foot behind left like a speed skater. Repeat on opposite side. Continue alternating.<\/p>\n Bodyweight lunge: 3 sets of 6 per side with 90 seconds of rest between sets How to do it<\/p>\n Stand with feet together, hands on hips. Step back with right foot, both knees bending 90 degrees with right knee hovering off the floor and left knee tracking over toes. Drive through feet to stand back up. Repeat on left side. Continue alternating.<\/p>\n Dumbbell bench press: 3 sets of 8-10 reps; 90 seconds of rest between sets How to do it<\/p>\n Lie faceup on a bench or the floor, knees bent with feet planted and holding a dumbbell in each hand, arms extended with weights over shoulders. Bend elbows, keeping them 45 degrees from torso, to lower weights down. Then press them back up. Repeat.<\/p>\n Bent-Over dumbbell row: 3 sets of 10 reps; 90 seconds of rest between sets How to do it<\/p>\n Stand with feet hip-width apart. Send glutes straight back to hinge at hips, maintaining a flat back. Pack shoulders down and back. Hold a dumbbell in each hand, palms facing each other. This is the starting position. Pull weights to hips, keeping elbows close to sides. Squeeze shoulder blades together. Pause, then lower weights back to starting position. Repeat.\u00a0<\/p>\n Bicycle crunch: 3 sets of 8-10 reps per side; 90 seconds of rest between sets How to do it<\/p>\n Lie faceup, hands behind head. Extend legs and lift them a few inches off the floor. Sit up and rotate to left side, reaching right shoulder toward left knee as you drive knee toward chest. Extend right leg. Repeat on opposite side. Continue alternating.\u00a0<\/p>\n Plank circuit Thomas Hengge<\/p>\n Complete each exercise without taking rest before moving on to the next one. After completing all three exercises, rest for 60 seconds and repeat twice, for a total of 3 rounds. <\/p>\n How to do it<\/p>\n Lie facedown. Place forearms on floor, elbows under shoulders. Drive forearms into the floor and lift hips up, engaging legs and core. Body should form a straight line from head to heels.\u00a0Hold.\u00a0<\/p>\n Left side plank:30 seconds Right side plank: 30 seconds How to do it<\/p>\n Lie on side, placing forearm on ground and elbow directly under shoulder. Stack shoulders, hips, knees, and ankles. Drive forearm into floor to lift hips up, forming a straight line. Hold.<\/p>\n Workout 3: Bike Intervals <\/p>\n If the goal is to train your legs to spin fast, one of the best things you can do is to practice riding at a higher cadence<\/a> than you\u2019re used to. Pulford suggests completing the following interval workout, doing the intensity, or \u201con\u201d portion at 130-170 percent of your FTP, or zone 6<\/a>, at a cadence of 90-110 rpm. <\/p>\n![\"squat\"](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/12\/squat-648a24627cc65.jpeg\" "\\"squat\\"")
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