Equipment free training 

Lunges 

Great for - All lower body muscles, especially hips, quads and hamstrings. 

How to 

  • From a standstill, step forward with your right leg. Make sure your spine is aligned at all times.
  • Bend your trailing leg until your knee is almost touching the floor. If you find it hard to begin with, start it off with the knee lightly touching. 
  • Then push back with your right foot into a standing position. 
  • Do the same with the other leg. 

Training time: 3 sets of of 10 with 45 second breaks

Plank 

Great for - Stretching building strength through the lower part of your body, engaging all the core muscle groups. 

How to 

  • With your arms shoulder-width, place your forearms on the floor with your elbows aligned and arms parallel to your body. 
  • If flat palms bother your wrists, clasp your hands together. 

Training time: 3 sets of 60 seconds. 

Squats 

Great for - Quads, hamstrings and knees. Helps increase flexibility and athletic movement. 

How to

  •   Stand with feet shoulder width apart. 
  • Slowly lower your body into a squat position by bending your knees and pushing your hips back. 
  • Get as close to sitting down as possible, but keep your feet flat on the floor. 
  • Hold your position at your deepest part of the squat. 
  • Rise back up and repeat.
  • Once you have correct technique, why not try out weighted squats? If you are unsure about what's best to get started with, a weight in each hand will work. 

Training time: 3 sets of 10 reps with a 90 second rest between sets. 

Burpees

Great for - The whole body. An exercise that trains muscles and joints, and also raises your heart rate and burns calories. 

How to 

      -  With your feet shoulder width apart, squat down your hands on the floor in front of you. 

  • Kick back your legs into a push up position. 
  • Hope your feet back in towards your hands and return to a squat position. 
  • Spring into a jump and throw your hands into the air, leaping as high as possible. 
  • Once you’ve mastered that, why not add variations to the standard burpees, for example adding a push up during a kick back. 

Training time: 3 sets of 10 with 60 second rests between sets. 

Glute Bridges 

Great for- The muscles required to hold a low, comfortable position on the bike, such as the glutes and abdominal muscles. 

How to

  • Lying flat on the floor, hold your legs at 90 degrees. 
  • Drive through your heels, pushing your hips up as far as you can. 
  • Slowly lower your hips back to the starting position. Take your time with each rep. To get a good rhythm, try holding the position on each upward lift for 3 seconds. 

Training time: 3 sets of 15 reps with 60 second rest between sets. 

Russian Twists 

Great for - working the often overlooked oblique muscles, and improves posture and flexibility.

How to

  •  Sit with your feet just off the ground. 
  • Twisting your torso side to side, squeeze your abs with each turn. This can be hard for beginners, so make sure you breathe through each repetition.  
  • Make sure you keep your feet off the floor. 

Training time- 3 sets of 10 reps with 60 seconds rest between sets. 

Equipment based training 

Deadlifts

Great for- legs, back and core muscles. It also helps develop overall muscle strength and power.

How to

  •  Stand with feet shoulder width apart. 
  • Bend the knees and squat to grip the barbell. 
  • If done correctly your forearms should be gently brushing the outside of your thighs, and your shins should be lightly touching the bar. 
  • Focusing forward, push your shoulders back and lift the bar level with your thighs. 
  • When starting out, it’s best to perfect your technique with a lighter weight. Only move on to heavier weights once confident you’ve got the right approach. 

Training time: 4 sets of 8 reps with 45 second rests. 

Single- Leg Deadlifts 

Great for - working your hamstrings, glutes, ankles and the core muscles. 

How to 

  •  Holding a barbell in an overhand grip and palms facing you,make sure your feet are shoulder width apart. Your knees should be slightly bent throughout the exercise. 
  • Bend your hips and lower the barbell, keeping your back straight at all times. 
  • Lower until you feel your hamstring and glutes stretch, then slowly straighten your back up. 
  • Keep the bar close to your body at all times and avoid jerky movements. 

Training time: 3 sets of 15 reps with 60 seconds rest between sets.

Kettlebell Swings 

Great for - Endurance and developing your pedal stroke. 

How to

  • Find a comfortable weight of kettlebell.
  • With your feet hip-width apart, stand with your knees slightly bent. 
  • Holding the kettlebell firmly with both hands between your legs, fluidly swing the kettlebell up to chest height. Aim for the full hip extension. Thrust through your thighs, tightening your core and glutes as you lift. 
  • Control the kettlebell as it falls back down.

Training time: 3 sets of 15 reps with 90 seconds rest between sets.

The Palloff Press 

Great for - Perfect for long rides, developing hip stability and improving spinal support and core muscles

How to 

  • Attach a D-handle to a cable or functional machine. 
  • Stand side on, holding the handle in both hands with your arms extended. Keep your shoulders and hips square.
  • Take the weight and tension onto the cable. If you feel like you need to rotate your body, start with a lighter weight. 
  • With feet hip-width apart, bend your knees. 
  • Pull the cable into your chest, and then push away. 

Training time:2 sets of 10 reps with 30 seconds rest between sets. 

Box Jump

Great for- Fast-twitch muscles for springing and sharp bursts of speed. Also helps develop strength and power. 

How to

  • Find a comfortable box height. 
  • Keep knees bent with feet shoulder width apart. 
  • Slightly squat down, then explode upwards. While doing this, swing your arms up and down down into the ground to propel yourself onto the box. Make sure you are landing flat-footed and in the quarter squat position. If your position is any deeper, you might be jumping too high. 

Training time: 3 sets of 6 reps with a 90 second rest between sets.

Exercise Bike Workouts 

Each of these programs focus on a different part of the cycling training. We recommend committing to one of these workouts twice a week, and allow one day of rest between workouts. Also it is vital you warm up for 10-15 minutes and have a 10 minute cool down. 


Speed Resistance 

Great for - improving your power, speed and recovery from repeated hard efforts. 

How to

Pedal fast, although make sure to remain on easy gear and with a high a cadence as possible throughout. 

First interval 

  • Spin Easy - 10 - 15 minutes 
  • First pedal interval - 1 minute 
  • Recovery - 2 minutes 
  • Repeat x 3 times 

Second Interval 

  • Spin easy - 5 minutes 
  • 95% effort - 30 seconds 
  • Spin easy - 30 seconds 
  • Repeat x 10-12 times 
  • Cool down - 10 minutes 

Total time: 47 -59 minutes 

Climbing Resistance 

Great for - responding to and developing strength for hill attacks. 

How to

Simulate a hill by raising the bike’s front wheel or by adding the necessary resistance. 

  • Spin easy - 10 - 15 minutes 

First interval 

  • Pedal at Level 8 - 2 minutes 
  • Stand and pedal at Level 10 - 15 seconds 
  • Repeat x 4 times
  • Spin easy - 10 minutes 
  • Repeat first interval x 2 times 
  • Cool down - 10 minutes 

Ladder Intervals

Great for - simulating the rigorous demands of racing. 

How to  

  • Spin easy -10-15 minutes 
  • Pedal at Level 8 - 4 minutes 
  • Pedal at Level 9 - 3 minutes 
  • Pedal 10 - 1 minute 
  • Spin easy -5 minutes 
  • Pedal at Level 10 - 1 minute 
  • Pedal at Level 9 - 3 minutes 
  • Pedal at Level 8 - 4 minutes 
  • Spin easy - 10 minutes 
  • Repeat x 1 time 
  • Cool down - 10 minutes