You can spend hours building endurance on the road. But what happens between rides can also matter to how comfortably, confidently and consistently you cycle.
There’s something satisfying about a good ride. The kilometres add up, the hills become more familiar, and the route that once felt challenging starts to feel manageable.
It’s easy to assume that the best way to become a better cyclist is simply to ride more.
And riding certainly matters. Time in the saddle helps develop cycling-specific endurance, technique and familiarity with your bike.
But there’s another part of cycling fitness that deserves attention: what you do when you’re not riding.
Strength, mobility, balance and recovery can complement your time on the bike. They help support the everyday movements and physical demands that come with cycling, whether you’re heading out for a relaxed weekend ride or training for longer distances.
You don’t have to become a gym enthusiast to benefit. You just need to think beyond the next ride.
1. Your Legs Do More Than Turn the Pedals
Cycling involves repeated, rhythmic leg movements. That’s one reason it’s such an appealing way to build endurance.
However, riding doesn’t challenge every muscle in the same way that a varied strength-training routine does.
Depending on your riding style, fitness and training volume, you may benefit from exercises that develop strength through movements you don’t perform as much on the bike.
For example, appropriate strength exercises might include:
- Sit-to-stands or squats: Practise controlled movements that involve the hips and knees.
- Step-ups: Develop strength for stepping and climbing movements.
- Calf raises: Work the muscles involved in raising your heels.
- Hip-strengthening exercises: Add variety to the work your legs perform while pedalling.
You don’t need to perform every exercise or start with heavy weights. Begin at a level that suits your ability, use controlled movements and build gradually.
Strength training isn’t a replacement for riding. It’s a way to develop physical capabilities that complement it.
2. Mobility Can Help You Move More Comfortably
Cycling puts your body in a relatively specific position for an extended period. Your hands stay on the bars, your hips remain flexed and your torso leans forward to varying degrees.
That position is normal for cycling. The goal isn’t to suggest that riding itself is bad for your posture.
However, spending a long time in one position can leave some riders feeling stiff when they stand up or move around afterwards.
A little comfortable mobility work can help you explore movement beyond the riding position.
Consider including gentle movements for:
- Hips: Practise comfortable hip movements and stretches appropriate for your flexibility.
- Upper back: Gently rotate your torso within a comfortable range.
- Shoulders: Use relaxed shoulder rolls and controlled arm movements.
- Ankles: Move your ankles through comfortable ranges of motion.
The right exercises depend on the individual. You don’t need to force a deep stretch or push through discomfort to make mobility work worthwhile.
If you regularly experience pain, numbness or persistent discomfort while riding, don’t assume stretching alone will fix it. Bike fit, training load and other factors may need attention from an appropriate professional.
3. Balance and Stability Deserve a Place in Your Routine
Once you’re moving, cycling can feel wonderfully fluid. Yet getting on and off the bike, walking over uneven ground, handling your bike at low speeds and managing everyday activities all involve movements that riding alone may not fully challenge.
Balance and stability exercises can help you practise those skills.
Depending on your ability, you might try:
- Standing on one leg while holding a sturdy support nearby.
- Performing controlled sit-to-stands.
- Practising slow, deliberate step-ups using a secure step.
- Working on controlled weight shifts from one foot to the other.
Start with exercises that feel safe. If you have balance concerns, use suitable support and consider guidance from a qualified professional before attempting more challenging movements.
You don’t need elaborate equipment. The important thing is choosing exercises that are appropriate for you and practising them consistently.
4. Your Upper Body Has a Job, Too
Cycling is driven largely by the legs, but your upper body isn’t simply along for the ride.
Your arms and shoulders help you maintain contact with the handlebars, while your trunk helps you control your position on the bike.
The demands vary with the bike, terrain, riding position and duration of the ride.
That doesn’t mean every cyclist needs an intensive upper-body workout. It does mean that a well-rounded fitness routine shouldn’t automatically ignore the upper body.
Wall push-ups, appropriate rowing movements with resistance bands and controlled trunk exercises are examples of activities that may complement cycling.
Choose movements that match your current ability and any guidance you’ve received about injuries or health concerns. Start modestly and increase the challenge gradually.
The objective is balanced preparation for an active life, not building muscles for their own sake.
5. Recovery Is Part of Training
When you’re keen to ride, it can be tempting to fill every available day with another session.
But training isn’t just the activity itself. It’s also how you manage the work, rest and recovery around it.
Useful habits include:
- Allowing adequate recovery after particularly demanding rides.
- Getting sufficient sleep.
- Eating and drinking appropriately for your activity.
- Increasing riding duration and intensity gradually.
- Paying attention to unusual or persistent fatigue.
A gentle walk or comfortable mobility session may suit some recovery days. At other times, a complete rest day is the better choice.
More exercise isn’t automatically better exercise. The aim is to find a sustainable rhythm that allows you to enjoy cycling over the long term.
A Simple Off-Bike Routine for Cyclists
If you’d like to start incorporating some off-bike work, begin with a short routine rather than an elaborate training plan.
Here is one possible starting point, assuming the exercises are suitable for your ability.
1. Sit-to-stands
Stand up from a sturdy chair and sit down again with control. Use your hands for support if needed.
2. Wall push-ups
Place your hands against a wall, bend your elbows to bring your body closer, then push back to the starting position.
3. Standing calf raises
Hold a stable support, rise onto your toes and lower slowly.
4. Gentle upper-body rotations
Stand comfortably and rotate your torso gently from side to side without forcing the movement.
5. Supported balance practice
Stand on one leg near a sturdy support, using it as needed. Skip this exercise or seek guidance if it isn’t safe for you.
Begin with a small number of repetitions or a short practice period. Rest as needed, maintain comfortable movement and increase the workload only when the routine feels manageable.
This is a general starting point, not a personalised training prescription. You don’t need to do it every day, and you should adapt or omit exercises that aren’t suitable for you.
If you’re new to exercise, have an injury or have concerns about exercising safely, seek appropriate professional guidance.
You Don’t Have to Choose Between Riding and Strength Training
Some cyclists worry that off-bike exercise will take time away from riding.
It’s a fair concern. Time is limited, and most of us would rather be out enjoying a good route than following an unnecessarily complicated workout schedule.
But the choice doesn’t have to be all or nothing.
A manageable strength and mobility routine can complement your cycling without taking over your week. You can begin with a short session, see how you respond and adjust around your riding schedule.
The right balance depends on your goals. A casual recreational rider will have different needs from someone preparing for a long-distance event.
The key is to make your off-bike training serve your cycling, rather than letting it become another demanding obligation.
The Bottom Line: Train for More Than the Next Ride
Cycling is an excellent way to stay active, build endurance and enjoy the outdoors. Keep riding, explore new routes and celebrate the progress you make.
But remember that your overall cycling fitness involves more than the kilometres on your bike computer.
Appropriate strength work can add variety to the demands placed on your muscles. Mobility exercises can help you practise comfortable movement beyond your riding position. Balance work can challenge skills used in everyday life. And sensible recovery can help you maintain a sustainable routine.
You don’t need to overhaul your schedule overnight. Start small, be consistent and build from there.
Your next ride begins before you clip in. What you do between rides can be part of the preparation.
Want a More Structured Approach to Cycling Fitness?
If you’d like a more organised way to work on strength and flexibility away from the bike, Dynamic Athletics offers the Dynamic Cyclist program.
We’ve reviewed the program at EveryBodyCanMove to help cyclists understand what it offers and decide whether it fits their needs.
READ OUR REVIEW OF THE DYNAMIC CYCLIST PROGRAM FROM DYNAMIC ATHLETICS
As always, listen to your body and consult an appropriate healthcare professional if you have persistent pain, an injury, or concerns about your ability to exercise safely.
Disclosure: EveryBodyCanMove participates in an affiliate relationship with Dynamic Athletics. We may earn a commission if you purchase through links on our site, at no additional cost to you.