Core
Plank with variation
An oldie, but a goodie. The plank is one of the simplest but one of the most effective when increasing core strength.
It targets the shoulders, abdomen, and lower back. To add an element of difficulty to your training & strengthen your lower back, incorporate leg lifts into each set.
Start with hold times of 30-60 seconds per round and progress it on later to 60 – 90 seconds
Leg lifts
Leg lifts target the abdominal core muscles ad the hip flexors. Crucial areas to keep loose if you are a cyclist. Keeping the core tight, you want to raise the soles of your feet to the sky, slowly lowering them without arching the back (this will prevent injury in the long run).
Reps: 15-25
Sets: 3-5
Rest: 30 seconds
Hamstrings
Leg curls
Lie face down on an angled leg curl machine after you've adjusted it to your height and preferred weight resistance (Basso works at 60% to 70% of his maximum). Place your legs (a few inches below the calves) beneath the padded lever. Grab the side handles of the machine, and, as you exhale, curl your legs up as far as possible without losing contact with the lever. Hold for one second, then lower down as you inhale.
Sets: 3
Reps: 20
Rest: 20 seconds
Back
Romanian deadlift:
Bend at your hips and knees and grab the bar (Masuda uses a 20kg, or 44-pounder) using an overhand grip. Slightly arch your lower back while keeping your arms straight. Without allowing your lower back to round, stand up very slowly with the bar. Hold for a second, then lower the bar, again slowly (using a controlled motion), to the floor
Sets: 3
Reps: 30
Rest: 20 seconds
Glutes
Reverse lunge
Rather than a standard lunge, save the strain on your knees by itroducig the reverse lunge.
Choose a set of weights that is suitable to you, and start by having your feet shoulder width apart, back straight and shoulders levelled.
Taking a controlled step back, lunge into position, come back up and repeat on the other leg.
Sets: 3
Reps: 20
Rest: 30 seconds
Quads
Leg Press
Do It: Position yourself in the leg-press machine, feet on the platform, about shoulder-width apart. Keeping your back flat and abs engaged, release the levers attached to the weight plates and slowly allow the weight to come down. Then extend your legs without locking-out your knees at the top of the press. Pause and slowly bend your legs to lower the weight and repeat for a full set.
Sets: 3
Reps: 12
Rest: 30 seconds
This information is compiled from various cycling information websites
mensfitness.com
trainningpeaks.com
bicycling.com
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