6 TRX Exercises for Cyclists

4th November 2018
TRX or suspension training allows us to strengthen all of the muscles in the body and can be combined with other sports or workouts. Additionally, in the case of cycling, the exercises should mainly focus on the legs. Read on for TRX exercises for cyclists!

This “rope with handles” is multifaceted and can be used in training for any sport. In this article, we will discuss the best TRX exercises for cyclists, whether you practice this discipline professionally or recreationally.

You might also like: Cycling Injuries

TRX Exercises for Cyclists

1. Sprint starts with a jump

The TRX should be adjusted to an appropriate height (at least two meters) so the exercise is more efficient. Stand with your back to the straps, flex both arms and pick up the handles with both hands. Lean forward to form a 45-degree angle with the floor and run in place. Keep moving for a minute.

2. Plank

The abdominals also need to be strong for cycling. One of the best ways to strengthen this area is with the famous “plank.” Get on the floor, face down with your feet near the TRX. Place your feet inside the foot cradles and support yourself with your forearms.

Two women doing planks trx exercises for cyclists

You might also like: Doing Crunches: Good or Bad?

Your body should stay parallel to the floor and the movement should be made with your abdominals, with some help from your shoulders. Once you are familiar with the position, the next step is leaning forward slightly until your head passes where your hands are. Go back to the starting position and repeat 20 times.

3. Squats

Another of the TRX exercises for cyclists is one that works the legs as well as coordination, which you can’t ignore when training in the gym. Take the rings in your hands and with both hands, bend your knees and extend your right leg out in front of you.

Your thighs should be parallel to the ground when you bend your knees and your arms should be straight. Then when you straighten up, your arms should bend and your legs should straighten. Do ten repetitions with each leg.

4. Chest press

This exercise works not only the pectoral muscles but also the abdominals. Stand with your back to the TRX and pick up a handle in each hand. Lean forward until your body is diagonal with the floor.

Then, bend your arms, letting your elbows go past the line of your back. Hold for 20 seconds then straighten your arms. Do 20 repetitions in total.

Woman doing chest press trx exercises for cyclists

5. Row

In this case, the row is an exercise that strengthens both the back and the shoulders and allows us to have higher endurance in races or bike rides. Stand to face the TRX and take a handle in each hand. Lower your body so that it’s parallel to the floor.

The inner part of your knees should form a 90-degree angle. At first, your arms should be straight, but then you bend them to lift the torso.

Another option is leaving the legs extended straight out during the exercise. In any case, do 20 repetitions, rest for one minute and start again (do at least three sets of 20 repetitions each).

6. Pedal in the air

When doing TRX exercises for cyclists, this exercise is a must because it strengthens the ever famous “hamstring“, which is extremely important in this sport. To start the exercise, you must lay face up looking at the strap. Place your feet in the foot cradles and raise your pelvis to lift up your glutes and legs from the floor.

Next, simulate a pedaling movement like you would do on a bicycle. Do this exercise for one minute, rest for 30 seconds and start again. In total, you should do three sets of 60 seconds each.