3 Strength Exercises That Help Cyclists Over 40 Climb Hills Faster

Wellness, Wealth & Mindset Weekly (#076)

Ever find yourself struggling to conquer those steep hills on your bike? Trust me, I’ve been there. As I hit my forties, I realized that my climbing power wasn’t quite what it used to be. But guess what? Since dedicating more time to weight training, my hill-climbing game has transformed. Now, I'm climbing faster and stronger than ever before.

If you’re ready to elevate your cycling performance too, I’ve got some great news. I’ve put together a FREE beginner's weight training plan to boost your climbing ability (you can thank me later 😂).

But seriously, even incorporating just one of these exercises into your routine can make a world of difference. Let’s dive into the details.

👉 Tip 1: Perform Squats

Squats are the holy grail of leg workouts for cyclists. They target your quadriceps, hamstrings, and glutes – the powerhouse muscles that propel you up those challenging inclines. The key isn’t just doing squats but doing them correctly.

Here’s how to nail your form:

Stand with your feet shoulder-width apart.
Lower yourself as if you’re sitting back in a chair.
Push up through your heels to return to standing.

Start with bodyweight squats to get the hang of the movement, then gradually add weights for increased resistance and strength. Squats will build the lower body power you need to conquer any hill.

👉 Tip 2: Do Planks to Strengthen Your Core for Stability

A strong core is crucial for cycling, especially when you’re attacking hills. It gives you stability, improves your posture, and helps transfer energy efficiently from your upper to your lower body. This is where planks come in – they’re the ultimate core-strengthening exercise.

Here’s how to plank like a pro:

Maintain a straight body line from your head to your heels.
Keep your abs engaged throughout.
Hold the position for a minute, then gradually increase the duration as you get stronger.

Consistent planking will significantly enhance your riding stability and efficiency, making those hill climbs feel a lot smoother.

👉 Tip 3: Include Deadlifts for a Strong Back and Better Posture

Cycling demands a strong back for optimal power and posture, especially when you’re facing those tough uphill sections. Deadlifts are perfect for this – they strengthen your back and improve your overall cycling posture.

Here’s how to deadlift safely:

Keep your back flat and engage your core while lifting.
Start with light weights and increase gradually as your strength improves.

Deadlifts will help you maintain a strong, stable posture on the bike, giving you the power to tackle hills with confidence.

So, are you ready to start training better off the bike to ride stronger on it?

Trust me, integrating these strength exercises into your routine can make a significant difference. Your future self, gliding up those hills, will thank you.

Whenever you're ready, here are the ways I can help you:

The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
The Cycle Lean Private Facebook Group: Imagine learning how to lose weight, gain strength and cycle stronger without the need for hours riding your bike. Even if you cannot fork out hundreds each month to access your private fitness coach.
The Cycle Lean Group Plus Coaching: Get ready to transform your fitness journey with our monthly membership program.
Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.