Home workout – no gym fees: Try these strengthening exercises for cyclists to stay injury free

Riding your bike without supplementing the pedal strokes with strength and conditioning training is a sure-fire route to injury. Here’s how to bulletproof your body on just one hour a week

Image shows a rider completing a home workout to stay injury free
(Image credit: Getty Images: Justin Paget)

"If you want to get fit, ride your bike." That old saw is true enough, in a rudimentary sense, but it ignores a number of important truths. Riding your bike won’t protect you against common cycling injuries, nor ensure good full-body condition, nor guard you against developing physical imbalances.

Of course you want to spend as much time as possible on your bike, but a little time spent doing strength training in the gym — or working-out at home for free — is well worth the small investment of time. Here, physio Sam Mak sets a 30-minute circuit that, if completed twice a week, promises to keep you supple, strong and resilient.

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