Building speed and endurance on the bike is about more than how many miles you pedal. “You also need total-body strength, power, core stability, and flexibility,” says Greg Moore, a performance specialist at St. Vincent Sports Performance in Indianapolis. That said, getting to and from the gym can be a major time suck, especially when you’d rather be riding. But with the right equipment plus a few key moves, you can get stronger at home—and have more time for the bike. Here’s your guide.
Five At-Home Moves to Power Up Your Ride
Do three sets of 12 reps
Dumbell T: Works upper back, glutes
Grab an eight- to 10-pound dumbbell in each hand and stand with your feet slightly more than shoulder-width apart, arms down in front of you. Lower into a squat, keeping your knees behind your toes. Raise the dumbbells out to your sides until they’re at shoulder level, then lower. Required Accessories: Dumbbells
Simple and versatile, a set can work nearly every muscle in your body. Look for: A range of 5 to 25 pounds. Double Leg Curl: Works core, glutes, hamstrings
Lie on the floor with your heels on top of a stability ball and your arms extended out to the sides at shoulder level. Lift your hips until you form a diagonal line from heels to shoulders. Bend your knees, pulling the ball toward your butt. Return to start. Required Accessories: Stability ball
Best known as a core-sculpting tool, it can also double as a bench. Look for: One that’s burst resistant.
Step-Up: Works hips, glutes, quads
Stand facing a box or step. Place your right foot on the box, then lift your left knee to hip level in front of you. Step down with your left leg, then the right. Repeat. Complete the prescribed number of reps, then switch legs. Required Accessories: Plyo Box or Step
Use for step-ups and plyometric moves that build leg strength and power. Look for: A nonslip platform and adjustable height.
Sliding Lunge: Works glutes, inner thighs, quads, hamstrings
Stand with your feet hip-width apart, left foot on top of a sliding disc (see above), hands in front of you. Bend your right knee and push your hips back as you slide your left leg out to the side. Return to start. Do all the reps, then switch legs. Required Accessories: Sliding discs
Slip these under your feet or hands to make muscles work harder with every move. Look for: Discs that work on your surface of choice, whether floor or carpet. Hamstring Stretch: works glutes, hamstrings
Lie face-up on the floor. Grab the end of a resistance band in each hand and loop it around your right foot. Extend your right leg toward the ceiling and hold it there for five seconds, gently pulling the leg toward you. Return to start. Complete all the reps, then switch leg Required Accessories: Resistance bands
Add challenge to lower-body moves; good for stretching pedal-weary legs. Look for: A set with a variety of resistance levels.