Off-Bike Workouts Cyclists Should Do: Strength, Stability & Functional Training

Why It Matters

Targeted off-bike training fixes movement imbalances, builds power and can improve durability and performance on the bike, while hands-on coaching for heavy lifts reduces injury risk. Incorporating varied gym work also boosts adherence and provides a practical training solution during dark or cold months.

Summary

Fast Talk’s Thanksgiving episode recommends that cyclists use the offseason and poor-weather months to prioritize off-bike strength, stability and functional training in the gym. Hosts and guests suggest mixing in novel activities—yoga, swimming, team sports or classes—to address cycling-specific imbalances and maintain motivation. Gym favorites included multi-directional weighted sled work, hip sleds, deadlifts and Olympic lifts for glute, hip and posterior chain strength, but speakers stressed heavy lifts require hands-on coaching to ensure safe technique. The overall message: diversify movement, build foundational strength, and use supervised heavy lifting when appropriate to avoid injury.

Original Description

In this episode of the Fast Talk Podcast by Fast Talk Labs, we dive into a themed discussion all about favorite workouts off the bike — perfect for the season when it’s dark, cold, or you just want to mix up your training and build strength, mobility, and athleticism beyond cycling. 

The Fast Talk crew — Trevor Connor, Grant Holicky, Griffin McMath, and Rob Pickels — are joined by experts like Dr. Andy Pruitt, Stacey Brickson, Adam St. Pierre, and Jennifer Real to share a variety of off-the-bike favorites and practical training ideas. 

🧠 In this episode, you’ll learn:

• Why off-bike training (gym work, functional movements, etc.) is valuable for cyclists

• Favorite strength exercises like hip sled, deadlifts, and clean & jerks (done safely with proper technique) 

• How functional single-leg exercises and bodyweight drills improve mobility and athleticism 

• Creative ways to use stability tools such as the BOSU to simulate cycling muscle recruitment off the bike 

• How endurance athletes like Nordic skiing or agility drills can complement cycling

• Tips for balancing strength work with on-bike training throughout the year

🎙️ Guest Experts:

• Dr. Andy Pruitt – Strength & Conditioning Insight 

• Stacey Brickson – Functional Stability Workouts 

• Adam St. Pierre – Endurance Athlete Training Perspectives 

• Jennifer Real – Yoga & Recovery Movement 

• Trevor Connor, Grant Holicky, Griffin McMath, Rob Pickels – Fast Talk Crew 

📈 Whether you’re a competitive cyclist or a recreational rider, this episode gives you fresh ideas to stay fit, strong, and balanced — even when you’re off the bike.

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