THE PEDAL STRONGER PLAN

These two exercise modules train strength and mobility to produce more power and utilise your muscles' full range of motion. Incorporate the moves in each module a few times a week on alternating days (more often during the off-season when you're not riding as much, less frequently when you're riding a lot). If a weight is indicated, choose one that lets you complete 8 to 10 reps.

POWER MODULE ▸ These moves work your glutes, quads, hamstrings and calves, as well as your core. "With all your muscles working together and your legs pushing off a stiff, solid platform, you'll be able to put more power in your pedals and climb faster and sprint better," says Menachem Brodie, head coach at Human Vortex Training and author of Strength Training for Cycling Performance.

 

A GOBLET SQUAT / Strengthens glutes, quads, hamstrings and core without stressing the lower back, which can be weak and fatigued from hours in the saddle.

Grab a kettlebell and stand with your feet slightly wider than hip-width and toes pointed slightly out. Place your elbows at your rib cage and hold the weight right under your chin, gripping it by the horn. Keeping your abs braced and shoulder blades back, bend your hips and knees to slowly lower your body as far as you can without rounding your back. Your elbows should be inside your knees at the bottom of the movement. Press back up to the starting position. Repeat 10 to 12 times. That's 1 set; do 2 to 3.

▼ SIDE LUNGE CROSS CONNECT / Strengthens and improves mobility in the inner and outer hip and leg muscles that help keep you stable in the saddle.

Stand tall with your palms together in front of your chest. Take a giant step to your right, and keeping your back flat bend your right knee and send your hips back while keeping your left foot planted on the ground. Pause in that position and rotate your torso towards the bent knee so you feel the stretch in your inner thighs. Return to start. Repeat 3 to 5 times on each side. That's 1 set; do 2 to 3.

 

A DUMBBELL DEADLIFT / Develops your core and spine-stabilising muscles, to work with the glutes and hamstrings to help unleash power from the hips.