Commonwealth Road Race champion Lizzie Armitstead, 28, is our go-to for all things bike. This fitspo trains for three to five hours every day! Here, she shares her secrets of cycling success…
‘It’s an all-over workout,’ says Lizzie. ‘Your legs are worked the most, and you need good core stability so you’re not wobbling around.’
lizzie’s 20-min bike workout
5 mins – Cycle on whatever resistance feels comfortable to get your legs warmed up. 8 mins – Progressive. Go up a gear every minute. To make this harder week by week, start off on a higher resistance. 5 mins – Five sprints. Turn the resistance up, get up out of the saddle and go as hard and as fast as you can for 10 seconds. Then rest for 50 seconds before going again. 2 mins – Cool down.
stretch before and after…
‘Especially the hamstrings,’ advises Lizzie. ‘Doing a core stability session is more important than stretching; you can get a bad back if your stomach muscles aren’t strong enough. To strengthen your core, try doing plank variations and lunges with dumbbells.’