Ready, set…cycle: The workout

Get pedaling, get in shape and get where you’re going.

The benefits          The game plan           The workout

Strength-training spin
With the exercises in this workout, start off with 10 to 15 repetitions, with the overall goal of doing two to three sets. As you improve, work toward performing three to four sets of 15 to 20.

Rear lunges Stability ball planks

Single-leg calf raises Stability ball flys

Dumbbell-lateral-raises Dumbbell squat

Gear up your core
As an added benefit in both of these workouts, you'll improve your flexibility in addition to strength, Cramblett says. "One of the nice things about these exercises is they don't put you in extreme ranges of motion, so they almost become flexibility exercises themselves."Because it's a serious workout, Hamberger recommends it only for days you're not running. Start off with the warm up, the four exercises in Workout 1, and continue with the following: 

Step-ups Squats

Rear lunges Squats

Single-leg calf raises Bent-over dumbbell row

Whether you haven't biked in years or are just trying to get better, strength training is a great option to prepare your body for the road. You don't even need access to a gym or expensive equipment — many of the exercises Cramblett recommends require nothing more than a few light weights, an exercise ball and your own body weight. 

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