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Mountain biking is as much about balance and position on the bike, while a sprinter churning out big watts out of the saddle will be using their arms and back muscles too.

A lot of road cycling and time trialling is about holding a static position for extended periods, which can result in aches and pains if your setup isn’t correct. The type of riding you’re doing will also affect which muscles you use. Mountain biking offers a more complete workout than road riding.

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Coaches suggest mixing cycling with core strength exercises to improve this, in turn improving your efficiency on the bike and helping to prevent injury. The three points of contact with the bike mean that core stability can be less developed, particularly for road cyclists. What other muscle groups does cycling use?Ĭycling doesn’t just use your leg muscles those in your abdomen and back need to work to keep the upper body stable, while your shoulders and arms will get a workout, especially when climbing and out of the saddle.īecause you’re extending your muscles less when cycling than with other exercises, cyclists may be less flexible than other athletes tight hamstrings can be an issue. Track and fixed gear riding will also improve your power delivery, says Burt. It’s an ability that transfers well to the road, with Cadel Evans being an example of a mountain biker turned road cycling (and, indeed, Tour de France) champion. That’s especially true of elite mountain bikers, where smooth power delivery is crucial to progress off the tarmac.

Many elite cyclists can exert power further around the pedal stroke than untrained riders. He cites Paralympic cyclists who have lost their lower legs and are actually more efficient cyclists.īut pulling – or ‘scraping’ – through the very top and bottom of the rotation will increase your power output: this will use a different set of muscles in your quads and calves. The muscle groups in your calves, ankles and feet don’t contribute as much to your power as you might think, says physiotherapist Phil Burt, who has supported Britain’s elite cyclists at three Olympic games and Team Sky at seven Tours de France.