5 min read
Even the most experienced cyclists can benefit from a strong and stable core to get the most out of their ride. It’s well known among pro cyclists and just as valuable to recreational riders. “I also implement core training more and more outside of the bike stuff,” four-time Tour de France winner Tadej Pogacar said on Peter Attia’s Drive podcast.
As a racer and personal trainer, I’ve seen the impact a stronger core can make—and the issues a weaker core can cause. Developing strength in your core not only improves balance and stability, but it also allows you to use the full kinetic chain more efficiently while riding. Think about it like this: you are climbing a hill, get out of the saddle, and are pulling on the handlebar. When you tug with your left arm, your right leg pushes on the pedal, creating a counterforce—it’s your core that connects those two actions. In a 2014 study titled “Do core stabilization exercises enhance cycling efficiency,” the authors concluded that “increasing gross efficiency by means of core-stability training could be beneficial” to cyclists.
Luckily for cyclists, not only does core work boost your strength-training gains by making you more efficient, it’s also easy to incorporate into your weekly routines. Adding just a few exercises can make a difference. The ones below are some of my favorites for beginner to intermediate athletes working on developing core stability. I would typically suggest riders add one set of each of these exercises for the first week, and progressively increase that up to three sets per exercise. Everyone responds to strength training differently, but clients I have worked with generally noticed more resilience after a few weeks. Several require TRX strap systems, which many gyms have, or you can purchase your own simple system that works almost anywhere.
When I add these exercises, I will typically do each one for 45 seconds, but if you are relatively new to core training, you can decrease time down to 10 to 15 seconds and work up from there. The only exercise on this list that I suggest counting repetitions rather than using time is the final one. The repetition count is in the description of that exercise.
High Plank with Alternating Knee Tucks
I love this exercise because cyclists need to stabilize their core while driving one leg up at a time toward the chest and these high planks incorporate similar muscle recruitment to pedaling.
Begin in a high plank with hands under the shoulders, legs extended, and your body in a straight line.Engage your core and glutes to keep your hips steady and your lower back from sagging.Bring your right knee toward your chest without shifting your shoulders or rounding your back too much.Return your right foot to plank, then repeat by bringing your left knee toward your chest.Continue alternating sides with control and keeping your movement smooth.TRX Rollout
This is a great exercise because all skill levels can use it to progress their core strength. More advanced athletes can adjust their footing toward the anchor to make it feel more weighted, while athletes beginning their core-fitness journey can move their feet a bit forward to make the exercise a bit easier.
Set the TRX straps to about mid-length and stand facing away from the anchor point, holding one handle in each hand.Extend your arms straight in front of you at shoulder height, brace your core, and keep your body in a straight line.Slowly lean forward, letting your arms reach overhead as your body moves into a controlled rollout.Go only as far as you can while keeping your ribs down, hips steady, and lower back from arching.Pull through your lats and core to return your hands in front of your shoulders.Keep the movement slow and controlled, breathing steadily throughout.
BOSU Rocking Plank
BOSU balls are designed to create controlled instability when desired in an exercise. I love the addition of this instability because it increases the recruitment of secondary and stabilizer muscles. This means more potential gains for you by simply adding this variable. The rocking plank is a progression up from a high plank that forces your core to stabilize a little harder than during a standard plank.
Place the BOSU ball dome-side down so the flat platform is facing up.Grip the edges of the platform and step your feet back into a strong plank position.Brace your core and glutes, keeping your shoulders over your wrists and your body in a straight line.Slowly rock the BOSU side to side without letting your hips drop.TRX Alternating Knee Tucks
This is a great progression from the high plank because adding knee tucks creates a level of instability that your body will need to work against. This is like taking the high plank with alternating knee tucks from above and turning it up to 11.
Place both feet securely in the TRX cradles and walk your hands forward into a high plank position.Stack your shoulders over your wrists and keep your body in a straight line from head to heels.Brace your core and keep your hips level to avoid sagging or swinging.Pull both knees toward your chest in a controlled tuck.Extend both legs back to the starting plank position without letting your lower back arch.Remember, these are supposed to be slow and controlled.
Single Leg Romanian Deadlift
This is the only exercise on this list that I count repetitions rather than timing each side. This is to ensure each side gets equal training and maintains balance between the left and right. I typically go for 12 to 15 repetitions per side (complete one side first, before switching to the other).
Stand tall with your feet hip-width apart, holding weights if desired, and shift your weight onto one leg.Keep a slight bend in your standing knee and brace your core to stay balanced.Hinge at your hips as your opposite leg extends straight behind you.Lower your torso until you feel a stretch in the hamstring of your standing leg, keeping your back flat.Drive through your standing heel and squeeze your glute to return to upright.Move slowly with control, keeping your hips square and avoiding twisting.
Single-leg Romanian deadlift
These exercises will increase full-body stability, making you feel more in control of your bike on your next ride. It doesn’t matter where you are in your cycling journey—there is value in improving stability that all of us can benefit from. For a more comprehensive strength training plan, check out Strength Training for Cyclists to elevate your fitness for more miles on the bike.
Add-ons for Your Home Gym
TRX Suspension System for Home Training