Signing up for a cycling camp or escape isn't just about clocking up miles — it’s about preparing your body to ride stronger, recover quicker, and enjoy every climb. Whether you're joining us in Andalucia this autumn or planning your first ever cycling adventure, the right training in the weeks before can make all the difference.
In this guide, we'll share simple, effective exercises you can build into your weekly routine — no matter your current level — to feel fitter and more confident on the bike.
Why off-the-bike training matters
Spending time in the saddle is important, but relying only on miles can leave gaps in your fitness. By adding in a mix of strength work, core stability, and mobility training, you’ll:
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Climb with more power by strengthening your legs and glutes.
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Ride more efficiently with better posture and a stronger core.
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Reduce injury risk by balancing the muscles cycling overuses.
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Recover quicker after long rides with better overall conditioning.
Key training areas for cyclists
1. Lower body strength
Cycling is quad-heavy, but building balanced leg strength is key. Focus on exercises that also target the glutes, hamstrings, and calves.
Examples:
💡 Tip: Aim for 2–3 sets of 8–12 reps, at least three times a week.
2. Core stability
A strong core means less rocking in the saddle, better climbing form, and more power through every pedal stroke.
Examples:
💡 Tip: Focus on control and slow movement rather than rushing reps.
3. Upper body conditioning
Cyclists often neglect the upper body, but stronger shoulders, back, and arms help you easily stay comfortable on long rides and handle the bike.
Examples:
4. Mobility & flexibility
Hours on the bike can leave hips tight and hamstrings shortened. Adding mobility work helps you pedal smoothly and feel better day-to-day.
Examples:
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Hip flexor stretches
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Hamstring stretches
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Cat-cow spine mobility
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Pigeon pose
💡 Tip: 10 minutes of stretching after each ride can go a long way.
Putting it all together
You don’t need to live in the gym to feel results. Here’s a simple 2–3 day off-bike training plan:
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Day 1: Lower body strength + core stability
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Day 2: Mobility + light cardio (run, hike, swim)
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Day 3: Upper body + core stability
Combine this with your regular rides and you’ll arrive at camp fitter, stronger, and ready to enjoy every mile.
Preparing for Andalucia (or your next cycling escape)
Our Andalucia Autumn Cycling Escape offers the perfect setting to test your new fitness: warm weather, varied terrain, and plenty of support from our guides. With some preparation now, you'll set yourself up for a rewarding week of climbs, descents, and cafe stops under the Spanish sun.
👉 Explore our next trip here.
Final thoughts
Cycling camps are opportunities to take your riding up a level. A little structured training before you go will make the whole experience more enjoyable and give you the confidence to take on every challenge the road brings.
So next time you lace up your trainers or roll out a yoga mat, remember: stronger off the bike means stronger on it.
Additional useful information:
Pros and cons of bringing your bike to a cycling trip
Top 10 Fitness Tips to Make You a Better Cyclist
