Although cycling is a good exercise for most of your body, to be your best, you still need to work with weights to build strength and power. There are basically 2 types of muscle fibers, fast twitch and slow twitch. You have about 50% of each type of fiber that makes up your muscles.
To get the most out of your game, you must have both types well developed. Slow twitch fibers allow you to ride steadily for long periods of time, fast twitch fibers give you bursts of power that allow you to speed up and climb hills. So unless you’re always riding where there are no hills, you need to develop both types. How do you do that?
leg workout
You need to have all your leg muscles strong for peak cycling. Train your quads and glutes with squats or leg presses. Both exercises will train both sets of muscles. To make sure your hamstrings are strong enough to match the strength of your quads, you should work them with lying leg curls.
To strengthen the hip flexors
The muscles that allow you to pull on the upstroke, and not just let your leg rest as you go up while the other leg pushes down, you should pedal with one leg for one training session each week. This will allow you to push down and pull up with one leg and strengthen those muscles. Pulling up with one leg while the other pushes down will give you more power and speed, little by little. Work out once every 2 weeks with heavier weights, but do most workouts with weights that allow you to do sets of 50 to 100 reps.
To develop fast twitch leg muscles
The best exercise is to do jump squats. Try doing 5 sets with just bodyweight. Start with 8 reps per set, increase as you get in better shape.
Training
A strong and stable core is essential for peak cycling. To get the core you need, your workout should consist of pull-ups, planks, side planks, dog dogs, and overhead press side lunges. try to do one basic workout per week.
behind
Pullups will build your back and core muscles. For back training you should also do good mornings, windmills and hyperextensions.
back
Strengthening your shoulders will make those long hours leaning with your hands on the handlebars much more bearable. You should do shrugs with a front-to-back roll at the top of the shrug. The overhead press you did in core training will also work your shoulders. You should also do lateral lateral raises and the ultimate upper body exercise, the push up.
Arms
The last group, and one you don’t want to ignore, are your arms. Your forearms will get a good workout from cycling. To work the biceps and triceps, you need to use dumbbells. Triceps extensions and pushups are the best triceps exercises. To work your biceps, do dumbbell curls and hammer curls.
To perform at your best, you need to have the strongest muscles, with a lot of endurance. You will feel that cycling itself is a good muscle builder. For various muscles that is true. But if you want to perform at the highest level in your cycling, you still need to work out with weights. Try these exercises for a couple of weeks and you will see a noticeable improvement in your performance.