My son is a personal trainer.
Years ago, when I first became more serious about cycling, I wanted to begin an off-season training program. I asked my son, “if you could only do one strength exercise to improve on the bike, what would you recommend?”.
Without hesitation, he said “Lunges!”
It makes sense. Cycling is a one legged sport. So are lunges. They focus on the quads and buttocks. The key cycling muscle group.
I began doing a lot of lunges, and other exercises.
Now, years later, if someone asked me the same question, I’d say –
“I would have to recommend 2 exercises. The squat lightly loaded with a single dumbbell held in front of your chest, and a straight arm plank.”
These exercises target the cycling muscles – quads, flutes, core – best.
If I only have time for 2 exercises, I do these, and I do them most days through the year. Some days, I may just do a few reps. Other days, I’ll do a lot.