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July 28, 2022 3 min read

Cycling is an excellent form of exercise that can provide numerous health benefits. However, to get the most out of your cycling workout, you must understand how to train effectively. This means incorporating various types of activities into your training plan.

Suppose you have a big cycling event, whether a race or a long-distance ride, you'll need to be adequately prepared. That means getting in some well-rounded fitness routines leading up to the event.

Modifying your workout can be a great way to mix things up and avoid boredom. For example, adding resistance bands to your cycling workout can burn more calories and build muscle. Doing so can also help you to challenge yourself in new ways and see different results. 

Here are some ways to add resistance bands to your workout:

1. Warm-Up Exercises

Start by attaching the resistance band to a solid, still object like a pole. Then, you can stand in the middle of the band and grab each end with your hands. Next, raise your arms so that they're parallel with the ground. Start pedalling your legs as if you were riding a bike. 

As you pedal, keep your arms straight and resist the urge to pull on the band. After a minute or so, stop pedalling and let your arms relax. Then, repeat the entire process two more times.

If you are looking for a workout that will help improve your cycling performance, try incorporating squats into your routine. To start the training, stand with your feet shoulder-width apart and hold the resistance band in both hands in front of your thighs.

Keeping your back straight, lower your body down into a squatting position. Ensure that your knees stay in line with your toes and don't extend past your feet. Reaching the bottom of the squat, pause and press back up to the starting position.

Repeat the exercise for 10-12 sets. If you find the training too easy, you can increase the resistance by using a thicker band or by holding the band in a different position.

Core Exercises Using Resistance Bands

1. Leg Lifts

Many cyclists have tight hips because their legs do not fully extend while cycling. This exercise serves to strengthen your obliques, hip flexors, and hamstrings. Working on your hip flexors will help you avoid post-cycling soreness and provide you with better balance.

When doing leg lifts, you can add resistance bands for added effect. This can be accomplished by lying down on your back.

2. Swimmers

To perform this exercise, you must lie down as if you were about to swim, arms and legs extended. Then, simultaneously elevate your right arm and left leg. Drop it and repeat the process with your left arm and right leg.

Many cyclists experience lower back discomfort and stiffness. Therefore, this is beneficial in strengthening your lower back.

3. Burpees with Pushups

This workout is well-known for building main muscle groups, burning many calories, and improving cardiovascular fitness. Burpees and pushups will provide a full-body workout while enhancing your power on the bike. 

However, you should be aware that this workout is relatively advanced. Start with easy burpees if you're out of shape.


Resistance bands are a great way to modify exercises for cyclists. They can be used to increase workouts' intensity or make them more challenging. By adding resistance to the bands, cyclists can target specific muscle groups and improve their overall strength and endurance.

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