The best alternative exercises for cyclists

Swimming should be on the to-do list of every cyclist - whether you’re training for your next race, maintaining fitness or recovering from injury, swimming is the answer. Swimming can be anything from an intensive cardiovascular workout to a therapeutic swim to ease muscle strain. This low impact exercise supports your body weight, allowing you to move more freely in the water. If you don’t fancy your standard lane swimming, there are a number of different pool exercises for you to try - if you’re looking to really increase strength and flexibility, activities such as aqua aerobics, water yoga and even aqua biking can help.

Though cycling is great for overall fitness, its low impact nature means it doesn’t do much for bone density. So, adding a run to your weekly routine is a great way to not only help strengthen bone density but also boost your aerobic fitness too. You also use your muscles differently when running compared with cycling - a regular run will mean you’re working muscles that are neglected with your regular cycling routine. And that word there, routine? Running is another great way to break the boredom or monotony or a strict training regime - and may make you look at your cycle route in a whole new light.

Anyone who has spent a long time in the saddle knows that glutes, quads and hamstrings can tighten after years of cycling. Worse still, you can develop one stronger or shorter leg which can then lead to hip rotation and eventually pain - or worse - no cycling at all. This is where yoga comes to the rescue. Roll out your yoga mat to improve strength, flexibility and focus. It can even help maximise endurance. Plus, you can run through a series of poses anywhere - rain or shine - with just a yoga mat and some basic knowledge.

Pilates is great for developing your core strength and overall stability. Whilst this may not sound all that useful if you’re a cyclist whose main interest is power and speed, the stability that Pilates provides is a crucial element in being a powerhouse on two-wheels. The killer combo of a strong core and flexibility in the integral pelvic, hip and back muscles gives an edge to your cycling skills, as well as helping with some of the most common cycling injuries. 

If you read our paragraph on running and wanted all of the benefits without the high impact, give hiking a go. You’re still going to be strengthening bone density, along with working the crucial muscles that benefit cyclists. Your core, hip muscles, quads, glutes and hamstrings are all going to thank you for a hike. It’s also a great way to explore new spots - especially if you’ve noticed somewhere inaccessible by bike on a recent ride and wondered what the view might be like when you get to the top. Local clubs are a great starting point for finding great routes and hiking buddies.

If you’re really keen to ride longer distances, the answer lies in the gym. Strength training builds stronger bones and muscles - which are ultimately going to keep you in the saddle longer if that’s your goal. Great leg exercises include squats, side lunges and leg presses. But it’s important not to just focus on your legs - abs are a cyclist’s best friend. For your legs to generate the most power you’ll want strong back muscles. The way to get them? Stabilise your pelvis and spine. Try torso lifts - without weights first to build a good foundation and add weights to really maximise results.

Ok, stay with us on this one - we’re not joking when we suggest cross-country skiing as an alternative exercise for cyclists. This total body work-out hits the same muscle groups used in cycling - glutes, abductors, adductors, hamstrings, quads, obliques and core. The snag? You might think you need snow, and plenty of it to hit the cross-country trails, but if snow’s thin on the ground there’s always roller-skiing. Failing that, hit up the elliptical machine in the gym for a low impact workout - minus the injury risks!