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Take your training up a gear with four simple moves.
You might think that true cycling success lies on the road. However, any pro worth their yellow jersey will tell you shirking the squat rack only leads to abject failure.
The key to any improvement in cycling endurance lies in the weights room, so use this workout from former world time-trial champion Katie Colclough to see some more-than-marginal muscle gains.
1. Split squat
Everyone has a “lead leg” that they use when accelerating, be it on the track start or at traffic lights. Balance out the power by isolating each leg.
Stand facing away from bench with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.
Sets: 4 / Reps: 10 (each leg) / Rest: 60 secs
This move imitates your position on a time trial bike and activates all the small core muscles essential for maintaining top speed on a bike.
Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.
Sets: 4 / Reps: 10 / Rest: 60 secs
3. Medicine ball throw
This full body exercise really fires up your glutes, which should be generating the majority of your power when cycling.
Drop into a semisquat with a medicine ball in both hands. Drop your arms down so the ball is near your feet and then thrust through your hips and extend your legs. As you do, swing your arms up and throw the ball as high as you can above your head. Catch the ball and use the momentum to take you into the next rep.
Sets: 4 / Reps: 12 / Rest: 60 secs
4. Incline treadmill sprint
The focus on 5-10sec bursts of acceleration can be the difference between making the break in a bike race and pedaling squares back in the peloton.
Increase the incline on a treadmill and sprint at full speed for the designated time.
Sets: 4 / Reps: 10secs / Rest: 60 secs
This article originally appeared on www.menshealth.co.uk