Fitness Band Exercises
for Cycling Strength

There are an almost infinite amount of fitness band exercises as slight adjustments can work the muscles in a whole new way. Here I will show you just a few exercises to get you started in addition to explaining why fitness bands are a great alternative to more expensive strength training methods.

We have already established the importance of off-the-bike strength training for cyclists. Increased strength helps balance muscles, improve flexibility, and avoid injury. If you aren’t ready to jump into the high-dollar world of home gyms and fitness equipment, try getting yourself a set of exercise bands.

Strength training with elastic bands offers smooth resistance that increases the further the band is stretched. This sort of progressive load will lead to faster gains than traditional strength training with free weights or machines.

Fitness bands are small and easy to store away, unlike home gyms or free weights that take up an entire room or garage. They are also easily portable so that you can get a great strength workout while traveling.

The fitness bands I have come in color coded sizes which determine the level of effort required to stretch the band. They have a rubber grip on both ends and a plastic hook to add and remove bands as desired to meet your custom resistance needs.

You can also purchase door and rail attachments, handles, ankle cuffs, books and charts. Even with all the accessories, the fitness band exercises will cost much less than traditional weight equipment.

Here are a few fitness band exercises that will be beneficial to cyclists...

Remember, always do a quick warm-up, 10 – 15 minutes on the trainer or similar, before starting a strength routine. Cool-down for 5 minutes and stretch afterward.

Leg Curl
This exercise works the hamstrings and can be performed sitting, standing, or lying. I prefer to perform the exercise lying down. Attach one end of the band to a stationary object and the other to your ankle. Lie face down away from the stationary object. Bend your leg at the knee, pulling your heel as close to your buttocks as possible, then return to the starting position and repeat for the other leg.

Hip Flexion
This exercise works the hip flexors, one leg at a time. Attach one end of the band to a stationary object and the other to your ankle. Stand facing away from the object and lift your leg forward as far as possible without leaning. Return to starting position and repeat for each leg.

Crunch
This is the obligatory abdominal exercise but with added resistance. Wrap the band around your back, through the armpits, and hold the ends at your chest. Roll forward as with traditional crunches, then back and repeat, using care not to strain your neck.

External Shoulder Rotation
This is a great exercise for rotator cuff, especially if you’ve suffered a shoulder dislocation or subluxation. Secure one end of the band to a stationary object at shoulder height. Face perpendicular to the object, holding the other end of the band in the far hand. With your elbow tucked in to your torso and your forearm 90 degrees to your torso, rotate out at the shoulder, then back and repeat for each arm.

Triceps Extension
This exercise helps strengthen your triceps which are often ignored by cyclists. Hold one end of the band in your left hand down by your thigh. Grab the other end with your other hand at about your ear, arm raised at the shoulder, elbow bent. Extend your arm at the elbow and return then repeat with the other arm.

These are just few of many fitness band exercises that can be performed at home with a minimum purchase. Now there’s no excuse not to incorporate weight training into your cycling routine.

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