With the cyclocross season in full swing and plenty of Wanderers enjoying our monthly off-road rides, it’s a good time to look at why off-road cyclists need upper-body strength as well as good legs.
Cycling is often seen as a sport where strong legs are everything. But if you ride gravel, mountain-bike trails or cyclocross, there’s much more to it than turning the pedals.
On rough terrain, your upper body and trunk help support your riding position, control the bike and respond to repeated bumps and changes in direction.
Whether you’re descending a technical trail, tackling a loose gravel section or shouldering your bike during a cyclocross race, whole-body strength has an important role to play.
Your legs provide the power, but your upper body and trunk help you manage the demands of the ride.
The Science
Research examining cycling biomechanics shows that the arms, shoulders and trunk contribute to supporting and stabilising the upper body, particularly as power demands increase.1
Back and trunk endurance may also be relevant when maintaining a forward-leaning position over long rides.2
There is also emerging evidence, specifically involving mountain bikers. An eight-week trunk-strengthening programme improved trunk strength and endurance and reduced lateral bike movement, although it did not significantly improve physiological cycling economy.3
While more research is needed to establish whether upper-body strengthening directly improves off-road performance, these findings support a balanced approach to strength training.
Three useful exercises
1. Press-ups
Strengthen the chest, shoulders and triceps, contributing to upper-body strength and control. Start against a wall or raised surface if needed. Aim for 2–3 sets of 8–12 repetitions.
2. Resistance-band rows
Pull the band towards your body, drawing your elbows backwards while keeping your shoulders relaxed. This targets the upper back and develops pulling strength. Try 2–3 sets of 8–12 repetitions.
3. Bird dog
From all fours, extend the opposite arm and leg while keeping your trunk and pelvis steady. This challenges trunk control and endurance. Aim for 2–3 sets of 6–10 repetitions per side with 3-second holds.
The takeaway
Two or three short strength sessions per week, combined with exercises from my previous articles, can help develop a more balanced strength base. Build gradually and adapt exercises to your ability.
And keep practising your off-road and technical riding to gain more confidence through those tricky sections!
References
- Turpin NA et al. (2017). Upper limb and trunk muscle activity patterns during seated and standing cycling. Journal of Sports Sciences.
- Streisfeld GM et al. (2017). Relationship Between Body Positioning, Muscle Activity, and Spinal Kinematics in Cyclists With and Without Low Back Pain: A Systematic Review. Sports Health.
- Blechschmied R, Strahler J, Granacher U. (2026). Effects of Core Strength Training on Maximal Trunk Muscle Strength and Cycling Economy in Female Mountain Bikers. Sports Medicine – Open.