Strength training exercises (such as planks, lunges, leg lifts, and burpees) can help you become a stronger cyclist [1
]. These exercises are beneficial in strengthening the main muscle groups used when cycling (such as hip flexors, hamstrings, glutes, and quads) and aid in hip and knee flexion/extension [1
Heavy strength training can improve cycling economy, and evidence suggests that a combination of endurance and heavy strength training can have an additive effect on cycling performance [2
Incorporating strength exercise can improve strength and force on the pedal, which will make you a stronger cyclist. Most recommend that cyclists participate in strength training a few times per week. Working with a personal trainer or strength coach can be helpful to come up with a personalized strength plan if you have specific cycling performance goals in mind.