Since one of your topics was “exercise programming,” here’s how I analyze it (or really any programming where I’m adding a complementary activity).
Take a look at the activity of cycling – the posture, the muscles most worked, the benefits of the activity. What’s getting over-used? What’s not getting used?
With respect to cycling, I’d add yoga, particularly to open up their posture and strengthen the posterior line. I’d also add movements in frontal and transverse plane (could also be done through yoga but not necessary).
Great question! In addition to being a personal trainer, I am a triathlete. You can add anything you want with cycling. Swimming, running, trx, plyometrics, bodyweight training, weight training, etc. It all depends on your goals. Cycling is a low impact activity so I suggest people should look to counterbalance it with a higher impact activity into their training week. People who make their main active pursuit cycling can be at risk for osteopenia due to lower bone density rates. I tend to suggest that cyclists introduce some form of a higher impact activity such as running or plyometrics into their routines. Then you can also couple it with any form of training you like! Do what you enjoy.
Are you looking for complimentay exercises to strengthen yourself for cycling while on the bike? or on seperate days?
As a cyclist you would like to have a stable core and strong lower back. That goes without saying that you need to have shoulders to support your upper body while cycling.
Here are few exercises I would do to help myself become stronger on the bike.
1- Prone iso-abs (plank) with toe lift
2- Side lying bridge
3- Back extensions (with or w/o weight)
4- Single leg squats
5- Reverse lunges
Good luck, and stay strong!