Cycling requires endurance and leg strength to propel forward. Beginners notice some weakness and fatigue after cycling. To prevent this from happening, training to strengthen your legs is a must. As you work your legs, your muscle size increases, allowing your legs to exert more energy. This is extremely important to cyclists who frequently participate in races, marathons and uphill climbs.
Step 1
Hit the gym for strength training. Weight training specifically for your legs is done on elliptical trainers and deep squat weight machines. These both provide the resistance needed to build up your leg muscles.
Step 2
Stand with your feet flat on the floor, shoulder-width apart. Place your hands on a chair in front of you and slowly lift your heels off the floor. Hold this position for the count of five and then return to starting position. Do 10 repetitions per day.
Step 3
Climb stairs instead of taking the elevator. Stair climbing requires you to use your calf muscles and thighs, building up your legs. Stair climber machines are available for in-home use if you do not have access to stairways.
Step 4
Perform lunges during your workout. Lunges work your thighs and calves by using your body weight to build muscle. Stand with your feet shoulder-width apart and your back straight. With your right leg, step forward, bending at the knee. Your left knee will also bend as you lower yourself. Your right thigh should be even with the floor. Hold for the count of five and then push off the floor with your right foot. Return to starting position. Do 10 to 15 repetitions per day.
Step 5
Ride your bicycle a little farther each day. If you are currently riding one mile per day, increase it by half. Ride one and a half miles for a week or two and then increase to two miles. Gradual increase will help build leg muscle and increase endurance.
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