Cyclist workout: training at home to improve your performance

Published 05/09/2025 · Updated 05/09/2025

Exercises for cyclists at home can be just as effective as road training. Strengthening the core not only improves stability and posture on the bike, but also helps prevent injuries and increase power with every pedal stroke. In this article we show you how to perform a simple core workout routine without equipment, ideal for any level.

Why is home training convenient?

Cycling training is about more than just racking up the miles or increasing your cadence. It’s about stabilising the whole body to optimise power transfer to the pedals and avoid injury. The trunk, the centre of the body, plays a particularly important role in this regard. A strong trunk ensures stability on the bike and improves riding technique. In addition, it also serves to prevent common injuries due to overexertion or poor technique, and helps to avoid overloading the back and shoulders.

What exercises can I do at home to improve my cycling performance?

When we talk about improving cycling, most people think of adding kilometres, doing uphill sets or working on cadence. But there is one part of the body that makes a huge difference on the bike and is often forgotten: the core. The set of muscles that includes the abdominals, lumbar, obliques, diaphragm and part of the pelvic floor. A system that, although it doesn’t pedal, is key in every pedal stroke.

Obviously, just as taking care of your body is essential, having the right equipment also makes a difference. Whether it’s a bike or e-bike that adapts to your level or accessories that help you train better. But even if you already have it, in this article we’ll tell you some tips to boost your pedalling, gain comfort and avoid injuries.

There are many ways to make your cycling training effective, without the need for equipment. Core exercises are especially useful for improving cycling performance. Here are some simple but effective exercises that you can easily integrate into your daily routine:

Front plank
Rest forearms and feet on the floor, keep body straight like a plank. 30 seconds to 1 minute, 3 repetitions.

Lateral plank
Lean on one forearm and the side of your foot. Work obliques and glutes. Alternate sides.

Bird-Dog
In quadruped position, extend right arm and left leg at the same time. Balance for a few seconds. Change sides.
This also works on trunk stability.

Crossed Superman
Raise right arm and left leg simultaneously and hold the position. Then switch sides.
Also activates shoulders and upper back muscles.

Bridge
Lie on your back, feet flat on the floor, raise your pelvis, activating your glutes and lower back. Add a raised leg for more difficulty.

Leg stretching
This is not a core exercise as such, but it helps to improve hip and lower back mobility, which indirectly benefits the core.

Do these exercises 2-3 times a week, as part of your training routine or on active rest days. These simple exercises, along with proper riding position, will prevent discomfort, injury and loss of power.

How home cycling workouts boost your performance

A strong core workout has a direct impact on your cycling performance. It ensures a stable riding position, better power transmission and greater control on bends and uneven terrain. It also helps prevent back problems and shortens recovery time after intensive training sessions. What does this mean for you? More power on the bike and longer, pain-free rides, both on and off road.

Why is cycling training essential?

Well thought-out cycling training is not just a supplement, but a decisive factor in your sporting success. It helps you transfer the power from your legs to the pedals more effectively, improve your posture and prevent injuries. And best of all: you don’t need a gym, just a little motivation and a few minutes a day.

What are you waiting for? Start your cycling training now and feel the positive effects after just a few weeks, on your bike and in your everyday life!